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Dopamine Menu
Free ToolBuild a personalized menu of healthy activities to reach for when you need a dopamine hit — instead of doomscrolling, binge eating, or impulse shopping.
What is a Dopamine Menu?
A dopamine menu is a pre-made list of activities that give your brain healthy stimulation — organized like a restaurant menu 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
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How to Use Your Dopamine Menu
Print it out or screenshot it — keep it visible where you usually reach for your phone.
When you feel bored or understimulated, check your menu before opening social media.
Start with a Side (1-5 min) to get moving, then upgrade to an Appetizer or Entree if you have time.
Desserts are not off-limits — just set a timer before you start so they stay treats, not traps.
Update your menu regularly. As you discover new activities that work, swap out ones that don't.
Pair your favorite activities with NFC tags to build trackable habits around them.
Track Your Dopamine Activities
Turn your favorite menu items into trackable habits. Place an NFC tag where you do the activity — one tap logs it instantly.