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Dopamine Menu

Build a menu of healthy activities to reach for when you need a dopamine hit — instead of doomscrolling or binge eating.

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What is a dopamine menu?

Healthy stimulation, organized like a restaurant menu

A dopamine menu is a pre-made list of activities that give your brain healthy stimulation, organized by effort level. When you're bored, understimulated, or craving a quick hit, you check your menu instead of defaulting to unhealthy patterns. It's especially powerful for ADHD brains that struggle with impulse control and decision fatigue.

Appetizers

5-15 min, low effort

Entrees

30-60 min, moderate effort

Sides

1-5 min, instant boost

Desserts

High dopamine, use sparingly

Tap to add

Tap to add

Tap to add

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How to use your dopamine menu

  1. 1Print it out or screenshot it. Keep it visible where you usually reach for your phone.
  2. 2When you feel bored or understimulated, check your menu before opening social media.
  3. 3Start with a Side (1-5 min) to get moving, then upgrade to an Appetizer or Entree if you have time.
  4. 4Desserts are not off-limits. Just set a timer before you start so they stay treats, not traps.
  5. 5Update your menu regularly. As you discover new activities that work, swap out ones that don't.
  6. 6Pair your favorite activities with NFC tags to build trackable habits around them.

More free tools

Habit Score CalculatorMeasure how strong a habit really is.Habit Stacking BuilderLink a new habit to one you already do.30-Day Challenge GeneratorPick a challenge and track it day by day.All free tools

Track your dopamine activities

Put an NFC tag where you do the activity. One tap logs it instantly.

Learn about NFC tagsSign up free