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.
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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.