🍽️ Dopamine Menu
Plan your dopamine like a menu.
Updated 2026-07-14
A 'dopamine menu' (or dopamenu) is a pre-made list of activities that give your brain a healthy dopamine hit, organized like a restaurant menu. ADHD brains run low on dopamine, so without a plan we grab the fastest hit, usually the phone. Building the menu once means that next time you're understimulated, you choose from your list instead of scrolling. Fill in each course below, then pick one 'side' to use while you work.
The list
- 🍿 Appetizer: a 2-minute hit (song, stretch, cold water)
- 🍿 Appetizer: another quick hit
- 🍿 Appetizer: one more
- 🍝 Entree: anything flowy (a hobby, a walk, absorbing work)
- 🍝 Entree: another that absorbs you
- 🍟 Side: something to pair with work (lo-fi, fidget)
- 🍟 Side: another pairing (visible timer, body double)
- 🍰 Dessert: a use-sparingly treat, with a time limit
- Pick ONE Side and turn it on right now
- Save your menu somewhere you'll see it
Loads straight into a free focus timer + task list. Edit anything to make it yours.