If you have spent any time on TikTok recently, you might have seen people talking about their “Dopamine Menu.” For once, this isn’t just a fleeting trend or toxic positivity. It is a genuinely brilliant tool, especially for those of us with ADHD or anyone who feels their brain is constantly hunting for stimulation but ending up in a doom-scrolling spiral.
We all know that feeling: You have free time, you want to relax, but you end up staring at your phone for two hours, feeling worse than when you started. That is because your brain is craving dopamine—the reward chemical—and it is taking the path of least resistance (your phone). The Dopamine Menu is a strategy to hack that system, giving your brain what it needs without the guilt.
What is a Dopamine Menu?
Think of it literally like a restaurant menu. When you are hungry, you don’t want to have to invent a recipe; you just want to pick something and eat. When your brain is “bored” or under-stimulated, you can’t think clearly enough to choose a healthy activity. The Dopamine Menu is a physical list (written down or on your fridge) of activities that give you joy or stimulation, categorized by how much time and energy they take. It removes the decision fatigue. Instead of defaulting to Instagram, you look at the menu and order something better.
The “Appetizers” (Quick Hits)
These are things you can do in 5-10 minutes when you need a quick boost or a transition between tasks. If you rely on your phone for this, you will get stuck there. Instead, your appetizers might include: Petting the dog, doing five jumping jacks, eating a piece of sour candy, listening to one favorite song, or watering a plant. These provide immediate sensory feedback and a quick hit of dopamine to reset your brain without sucking you into a time vortex.
The “Main Courses” (Deep Satisfaction)
These are the activities that actually fill you up. They take longer, maybe 30 minutes to an hour, but they leave you feeling restored rather than drained. This is your hobby territory. It could be cooking a real meal, going for a long walk, reading a physical book, crafting, or gardening. We often avoid these because they require “setup” energy. But by putting them on the menu, you remind yourself that the effort is worth the reward.
The “Sides” (Adding Flavor to the Boring)
This is the game-changer for ADHD brains. “Sides” are things you can add to boring tasks to make them tolerable. You have to fold laundry? That is the main dish (and it is bland). Add a side. Maybe your “side” is listening to a true-crime podcast, calling a body-double friend, or blasting 90s R&B. You aren’t trying to make the laundry fun; you are pairing it with a dopamine source so your brain stays engaged.
The “Desserts” (High Reward, Use Sparingly)
This is where social media, reality TV, and video games live. There is nothing wrong with dessert! We love dessert. But if you eat cake for breakfast, lunch, and dinner, you feel sick. The goal isn’t to ban these things; it is to recognize them as treats. You indulge in them intentionally, maybe after you have finished a “Main Course.” When you frame scrolling as a dessert rather than a default, you enjoy it more and do it less.
Why This Actually Works
This method works because it respects how your brain chemistry operates. It doesn’t shame you for needing stimulation. It validates that need. It simply offers better supply chains. When you are in a low-dopamine state (bored, tired, anxious), your executive function is offline. You cannot make good choices in that moment. The menu makes the choice for you. It is a kindness you do for your future self.
Creating Your Own Menu
Don’t just think about it—write it down. Make it colorful. Stick it on your fridge or save it as your phone lock screen. The next time you find yourself reaching for your phone like a zombie, stop. Look at the menu. Order an appetizer. Maybe do a few stretches or make a cup of tea. You will find that your brain settles down. You aren’t fighting your nature; you are feeding it. And a well-fed brain is a much happier place to live.
What is one ‘Main Course’ activity you used to love but stopped doing? Maybe it is time to put it back on the menu. Tell me below.
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The post The “Dopamine Menu”: The viral mental health hack actually working for ADHD appeared first on Budget and the Bees.
