Dopamine Menu

Summary

What is a dopamine menu and how can it be helpful?

A dopamine menu is a personalised list of activities, experiences and small rewards that help you feel good, stay motivated or give you a little boost. Instead of getting stuck when you’re feeling bored, stressed, overwhelmed or struggling to get started on something, you can choose something from your menu to help you get going, stay focused or make an everyday task feel more manageable.

A dopamine menu can be helpful for anyone, but it can be particularly useful for people with ADHD, who may experience difficulties with motivation, starting tasks or staying engaged with activities that feel boring or repetitive. The idea isn’t to constantly chase dopamine or reward yourself for everything you do. Instead, it is about having a ready-made collection of things that you know you enjoy or find motivating, so you don’t have to think of something when you’re already struggling.

You might include different types of activities depending on what you need at the time. For example, you could have quick boosts such as listening to a favourite song, having a snack, watching a short video or doing a few minutes of a hobby; longer activities such as gaming, baking, crafting or going for a walk; and things to look forward to, such as seeing a friend, watching a favourite programme or going somewhere you enjoy. You can also include things that help you regulate when you’re overwhelmed, such as sitting somewhere quiet, using a weighted blanket or taking some time away from your phone.

You can use your dopamine menu alongside tasks rather than only after completing them. For example, you might listen to music while tidying your room, have your favourite drink while doing homework or watch an episode of something you enjoy after completing part of a difficult task. This can make something boring or effortful feel a little more rewarding and easier to start.

Your menu doesn’t need to be complicated or expensive, and it can change over time as your interests and needs change. You might want to create one with a friend, family member or someone else who knows you well, particularly if you’re struggling to think of things that you enjoy or find motivating.

Here’s an example! 

Starters Something quick to get you going when you’re feeling stuck, bored or unmotivated. Starters are short, easy activities that can give you a little boost without requiring lots of time, energy or preparation. They can be useful when you’re struggling to get started or need something small to help you shift your attention. • Stretching • Listening to a favourite song • Playing with a pet • Going outside for 5–10 minutes • Texting a friend • Making a favourite drink • Having a quick snack • Doing a few minutes of something creative • Watching a funny or comforting video • Dancing to one songUsing a fidget or sensory toy • Tidying one small area of your space • Taking a few slow breaths • Opening a window and getting some fresh air
Mains Activities that last around 30–60 minutes and leave you feeling fulfilled, refreshed or accomplished. Main Meals are activities that take a little more time and energy than a Starter. They can help you stay engaged, recharge and get a stronger sense of enjoyment or achievement. Choose something based on what you need that day — it doesn’t have to be productive to count! • Exercising or going for a longer walk • Reading a chapter of a book • BakingSpending time with a friend • Doing a hobbyPlaying a favourite game • Watching an episode of a favourite show • Drawing, painting or crafting • Crocheting or knitting • Playing an instrument or singing • Cooking a favourite meal • Going somewhere you enjoy • Doing a puzzle or completing a creative project • Having a longer shower or taking some time for self-care	Sides Things that make boring or difficult tasks a little more interesting. Sides are things you can add to an everyday task to make it feel more enjoyable, stimulating or rewarding. They can be especially helpful when a task feels repetitive or you’re struggling to stay focused. • Listening to your favourite playlist while tidying • Putting on a podcast while doing chores • Listening to an audiobook while travelling or doing repetitive tasks • Watching a familiar TV show while folding laundry • Having a favourite drink or snack while working • Using a nice pen or stationery for boring admin • Working somewhere cosy or changing your environment • Lighting a candle or using a nice-smelling diffuser while tidying • Using a timer and playing a “beat the clock” game • Doing chores alongside a friend or family memberBody doubling — having someone work alongside you, either in person or on a video callListening to music while getting ready • Wearing comfortable clothes while doing tasks at home • Turning a boring task into a mini challenge or game • Giving yourself a small reward after completing part of the task
Desserts Things that feel really good in short bursts, but might leave you feeling more drained, stuck or disconnected if you have too much of them. Desserts are activities that can give you a quick hit of enjoyment or stimulation, especially when you’re bored, tired or looking for something comforting. There’s nothing wrong with enjoying them — the idea is simply to notice how they make you feel afterwards and use them intentionally rather than letting them take over when you’re already struggling. • Scrolling on TikTok, Instagram or YouTube Shorts • Watching TV or YouTube for a long time • Playing video games for a short breakLooking at memes • Online shopping or browsing things you want • Eating a favourite snack or treat • Listening to the same favourite song on repeat • Taking a long, cosy nap • Staying in bed and doing nothing for a while • Checking your phone or messages • Playing a quick mobile game • Watching comfort videos or familiar shows • Browsing Pinterest • Doing a quick, satisfying task like organising your stationery Remember: A Dessert isn’t necessarily a “bad” activity. Rest, entertainment and comfort are important too. The key is noticing whether something is actually helping you recharge or keeping you stuck. Sometimes a Dessert is exactly what you need; other times, a Starter or Main Meal might leave you feeling better afterwards.

My Dopamine Menu

Starters Something quick to get you going when you’re feeling stuck, bored or unmotivated.
Main Meal Activities that last around 30–60 minutes and leave you feeling fulfilled, refreshed or accomplished.	Sides Things that make boring or difficult tasks a little more interesting.
Desserts Things that feel really good in short bursts, but might leave you feeling more drained, stuck or disconnected if you have too much of them.