Dopamine Menu Maker
Build a ready-made menu of feel-good things, so a bored or flat brain has a better option than the phone.
Starters
Quick lifts, 2 to 5 minutes. For when you have almost nothing in the tank.
- Nothing here yet.
Mains
Longer, properly satisfying things, 30 minutes or more.
- Nothing here yet.
Sides
Things that make a boring, necessary task more bearable.
- Nothing here yet.
Desserts
Lovely, but easy to overdo. Enjoy on purpose, with a limit.
- Nothing here yet.
ADHD brains run low on dopamine, so they are forever hunting for a hit, which is how you end up two hours into a scroll you did not choose. A dopamine menu hands your brain a pre-approved list of better options, so the choice is already made when your willpower is lowest. Want the why and some worked examples? Read the guide on how to make a dopamine menu for ADHD.
Take it further
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Free worksheetOur Together-Time Menu
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Free guideHow to make a dopamine menu for ADHD
A ready-made menu of feel-good things for when your ADHD brain is bored, flat, or doom-scrolling.
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Questions
What is a dopamine menu?
A dopamine menu is a pre-written list of activities that reliably give your brain a healthy lift, sorted so you can pick one when you are bored, flat or about to doom-scroll. It removes the in-the-moment decision, which is the part an ADHD brain finds hardest.
How do I use this dopamine menu maker?
Add things that genuinely lift you into four courses: quick Starters, longer Mains, Sides that make a boring task bearable, and Desserts you enjoy on purpose with a limit. Tap the suggestions or add your own. It saves on your device, and you can print it for the fridge.
Is it free?
Yes, completely free, no sign-up, and it works on your phone or laptop. Make a free Mindmallow account only if you want it saved across devices.
What should go on a dopamine menu?
Whatever actually feels good to you, not what you think should. Quick wins like a song, fresh air or five minutes of colouring; longer things like a walk, a hobby or a project; and treats like a game or a show that you enjoy deliberately rather than by default.
How do I create my own dopamine menu?
Start with a quick brain dump of everything that genuinely lifts you, then sort each idea by how long it takes: two to five minutes is a Starter, half an hour or more is a Main, anything that makes a dull job easier is a Side, and anything lovely but easy to overdo is a Dessert. Two or three items per course is plenty. Type them into the maker above, print it, and put it where your hand usually reaches for the phone.
Can I download a dopamine menu as a PDF?
Yes. Build your menu above, press Print my menu, and choose Save as PDF in the print window (it is there on most phones and laptops). You get a free PDF of your own menu, with your ideas rather than someone else's, ready to print or keep on your phone. No email or sign-up needed.
Is there a blank dopamine menu template?
The maker starts blank, so it works as a free fill-in template: tap the suggestions if you want a head start, or ignore them and type your own. If you would rather fill one in by hand, print it with just a few items and add the rest in pen.
What are appetizers and entrees on a dopamine menu?
They are the same courses with American names. Appetizers are the quick Starters, little lifts of two to five minutes like one song or stepping outside. Entrees are the Mains, the longer and more satisfying things like a walk, a hobby or cooking. Use whichever words you like; what matters is having quick options and longer ones ready.
Is there a dopamine menu app?
This maker works like one: it runs in your phone browser, saves your menu on your device, and needs no download or account. Add it to your home screen from your browser menu and it opens like an app. Make a free Mindmallow account only if you want your menu on more than one device.