ADHD · ADHD & Neurodiversity
Dopamine Menu Builder
Pre-built lists of activities that lift the ADHD brain's reward signal
A dopamine menu is a list of activities that lift your brain's reward signal — pre-made, so a low-dopamine moment doesn't end in doomscrolling. Build yours by category.
Appetizers (2–5 minutes, anywhere)
Appetizer 1
Appetizer 2
Appetizer 3
Appetizer 4
e.g. stretch, splash cold water on face, one favorite song, step outside for sun.
Mains (15–45 minutes, plan-ahead)
Main 1
Main 2
Main 3
Main 4
e.g. workout, cook a real meal, project I love, walk-and-call a friend.
Sides (pair with a boring task to make it tolerable)
Side 1
Side 2
Side 3
Side 4
e.g. podcast while folding laundry, music for dishes, audiobook for the commute.
Desserts (cheap dopamine — limit, don't ban)
Dessert 1
Dessert 2
Dessert 3
Dessert 4
e.g. social media, video games, junk food, online shopping. Pick on purpose, not by default.
Specials (rare, big — schedule once a month)
Special 1
Special 2
Choose, don't reach
The point of the menu is to make dopamine a choice, not a reflex. When you notice the low-stim itch, pull up the menu before your hand reaches for the phone.