🍽️ Fill this in digitally or print and write — it's your personal dopamine menu!
MyADHDTips.com
🍽️ My Dopamine Menu
A personal worksheet for building your ADHD brain's go-to regulation toolkit
What is a Dopamine Menu? The ADHD brain often struggles to "just start" activities because its dopamine system is wired differently — it needs novelty, interest, challenge, or urgency to activate. A Dopamine Menu is a pre-made list of activities you actually enjoy, organized by time and energy level. When you're stuck, dysregulated, or in a motivation crash, you don't have to think — you just pick from the menu. The key: these aren't "productive" activities disguised as fun. They're genuinely restorative choices that give your brain a real hit of dopamine, so you can come back regulated and ready.
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Appetizers
Quick boosts · Under 5 minutes
Perfect for a quick dopamine hit when you're stuck or need a micro-break.
e.g., do a 60-second dance break
e.g., send a meme to a friend
e.g., step outside & feel the sun
e.g., pet your cat/dog
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Entrées
Full activities · 15–30 minutes
Scheduled decompression. Use after a difficult task or on a low-energy day.
e.g., play a video game
e.g., watch a comfort show episode
e.g., go for a walk with music
e.g., browse a hyperfocus topic
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Sides
Background stimulation · While working
Keeps your brain occupied enough to focus. Pair with boring tasks.
e.g., lo-fi/rain sounds playlist
e.g., fidget cube or ring spinner
e.g., chew gum while working
e.g., stand at desk / pace
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Desserts
Special occasions · Treat yourself
Big rewards. Use sparingly so they stay special — for completing hard things.
e.g., binge a new show guilt-free
e.g., get your favorite takeout
e.g., spa day / long bath
e.g., spontaneous day trip
📌 Post It Everywhere
Print this and tape it to your desk, mirror, and fridge. When dysregulated, you can't remember what you enjoy. The list removes the decision.
⏰ Set a Timer
Especially for Entrées and Desserts. ADHD + enjoyable activities = time blindness. A 20-minute timer is permission to enjoy — and a safe exit.
🔄 Update It Monthly
Dopamine adapts to novelty. An activity that worked last month might not spark joy today. Swap items in and out to keep the menu fresh.
General information only — not medical advice. Consult a qualified clinician about your own health. myadhdtips.com/medical-disclaimer