What is a dopamine menu?
A dopamine menu is a short list of activities you pick before you need them, laid out like a restaurant menu. When your brain is bored, under-stimulated or overwhelmed, you don't have to decide what would help — you just order something off the menu. The idea took off in the ADHD community because deciding is often the hardest part.
The five sections
- Starters — 2-5 minute quick hits: a song, a stretch, cold water on your face.
- Mains — the stuff that genuinely refuels you: a walk, a hobby, time with a friend.
- Sides — things that pair with boring tasks: a podcast while you fold laundry, a fidget during calls.
- Desserts — fun but easy to overdo: scrolling, games, YouTube. Enjoy them — with a timer.
- Specials — occasional bigger treats: a concert, a day trip, trying something new.
How to actually use it
Put it where you'll see it when you're stuck: on the fridge, next to your monitor, as your phone lock screen. House rule: starters before desserts. If you can't choose, pick the first starter — no deciding twice.
Want the whole system?
The Welcome Back Planner is an undated, no-guilt ADHD planner with a dopamine menu, brain dump, task breakdown, time-blindness tracker and 24 more pages. Printable + GoodNotes.
See the planner Free sampler