20 Dopamine Menu Ideas: How I Boost My Mood and Trick My ADHD Brain
Dopamine menu ideas.
That’s the phrase I typed into Google one night after I realized I had watched six episodes of a show I don’t even like… just to feel something.
If you’ve got an ADHD brain like mine, you know the struggle. One minute you’re doomscrolling, the next you’re elbows deep in a bag of chips wondering what year it is.
So I decided to try this “dopamine menu” thing everyone was talking about.
And wow.
Let’s break it down.
What Even Is a Dopamine Menu?
The concept of a dopamine menu is pretty genius.
Think of it like a restaurant menu, but for your brain’s reward system.
It’s a curated list of activities that give you a safe, healthy dopamine hit, the “feel-good hormone” your nucleus accumbens craves.
When you’re feeling blah, bored, or burnt out, you just look at your “menu” and pick something from a “category.” Like appetizers, main courses, desserts.
Except instead of pasta, it’s pleasurable activities like cold showers, dancing to your favorite song, or sending a funny meme to a friend.
It’s especially useful for neurodivergent individuals (hey ADHD fam), people with low dopamine levels, or anyone needing extra steps to get moving on a hard day.
My Dopamine Menu: Real-Life Sections That Work
I broke my own dopamine menu into three categories (because I’m visual and mildly chaotic):
| Menu Section | Examples of Starters | Main Course | Sweet Treat / Dessert |
|---|---|---|---|
| Quick Activities | 1-minute plank, drink water, light a candle | Go for a walk, stretch 10 mins, dance to a fav song | Eat a small square of dark chocolate, watch a 3-min funny YouTube video |
| Social Boost | Text a friend, post a comment | Voice message someone, share a photo | Scroll social media intentionally for 5 mins |
| Feel-Good Vibes | Put on lotion, journal 3 things you did | Watch a short tv show you actually enjoy | Listen to a song that makes you feel alive |
The point isn’t to be perfect. It’s to have a list of feel-good hit options that match your individual’s preferences and mental energy that day.
Why I Needed My Own Feel-Good Menu
Here’s the thing: social media is literally designed to hijack your dopamine production.
That constant dopamine rush you get from likes and swipes? It trains your brain to crave more.
That’s why I started replacing my mindless scrolling with low-risk, real life hits from my menu.
It’s not about quitting everything cold turkey. It’s about knowing the next time I want a quick boost, I’ve got a dopamine-stimulating activity that won’t leave me feeling like trash.
How ADHD Brains Work with Dopamine
People with Attention Deficit Hyperactivity Disorder often have issues with dopamine regulation.
We chase rewards. We crave novelty. We can hyperfocus or freeze, nothing in between.
That’s why the dopamine menu trend makes most sense for us.
Founder of ADHD Rewired, Eric Tivers, even said that creating your own dopamenu is like “reclaiming control of your day.”
And I couldn’t agree more.
Creating a Dopamine Menu: Step by Step
If you want to create your own dopamine menu, here’s how I did it:
- Break your life into categories: Think home, work, body, mind, fun.
- Brain dump every activity that gives you even the tiniest spark.
- Sort by energy levels: stuff you can do even on a long day, and stuff for when you’ve got more gas in the tank.
- Add new trends, wholesome habits, even weird things like watching ants carry crumbs. If it gives you a sense of reward, it goes on the list.
You’ll start seeing different ways to support your mental health without spiraling into Netflix oblivion.
Dopamine Menu vs. To-Do List
This is important.
A dopamine menu is not a to-do list.
It’s not about productivity.
It’s about emotional health, brain chemistry, and giving yourself quick ways to climb out of a low mood.
To-do lists are obligations.
Dopamine menus are options.
Big difference.
What to Include (Or Not)
Here are good examples of what makes it into mine:
- Cold water splash
- Making a Pinterest board
- Watching a YouTube video that makes me laugh
- Crossing off one tiny chore
- Playing a silly mobile game
- Stretching
- Doing absolutely nothing for 5 minutes
And here’s the bad thing:
- Doomscrolling
- Shopping online “just to look”
- Bingeing 8 episodes out of boredom
Those things feel good in the moment. But they don’t restore. They drain.
Tips to Make Your Dopamenu Work
- Print it. Tape it somewhere you’ll see it.
- Use it in moments of low mood or mental fatigue.
- Keep it fresh. Add new dopamine-boosting activities often.
- Color-code it by effort if you’re feeling spicy.
- Make one for weekends, or even a seasonal affective disorder version.
- Treat it like an actual restaurant menu. You’re allowed to enjoy it.
20 Dopamine Menu Ideas
Quick Activities (Starters)
- Drink a glass of cold water, especially helpful in a low-energy slump
- Light a candle or spray a scent you love
- Text a friend “hey, thinking of you”: human connection = dopamine
- Do a 30-second stretch, neck rolls, shoulder shrugs, whatever feels good
- Change into a cozy hoodie or outfit that makes you feel safe
- Put on a favorite song and dance like no one’s watching (because no one is)
- Step outside for 2 minutes, fresh air is underrated
- Make your bed, tiny task, instant reward
- Write down one thing you’re proud of from the last 24 hours
- Scroll your camera roll and look at one happy memory
Main Courses (Deeper Engagement)
- Go for a 15-minute walk while listening to a chill podcast
- Declutter one drawer or one small space, satisfying and energizing
- Cook or prep something simple like eggs, toast, or a smoothie
- Do a 10-minute yoga video on YouTube, no fancy mat required
- Call or voice message someone you love
- Write a list of stuff you’re excited about, even if it’s tiny
- Try 10 minutes of creative time: doodle, journal, mess with Canva
Sweet Treats (Feel-Good Vibes)
- Watch a funny animal video (don’t lie, you know you want to)
- Eat something with texture: crunchy veggies, chewy candy, hot tea
- Plan a reward for later (like watching a show or taking a bath) to keep you going
FAQ: Dopamine Menu Edition
Q: Is this just a fancy way of procrastinating?
Nope. This is brain-based self-care, not avoidance. A good dopamine menu includes productive and pleasurable activities, in small doses.
Q: What if nothing feels good anymore?
Start tiny. When I was in a hard time, I added “drink cold water” as my first item. That’s it. Then came the second. Pleasurable activities rebuild.
Q: Can this help with long-term goals?
Yes. Using your dopamine menu can build good habits over time. It fuels the engine so you can actually start.
Q: Isn’t this just for people with ADHD?
It helps neurodivergent people a lot, but anyone with a nervous system can benefit. The function of many areas of the body depends on dopamine release.
My Favorite “Main Course” Dopamine Hits
These are things I do when I need to spend time in a deeper, more satisfying way:
- Go for a walk while listening to a podcast
- Do a 20-minute clean up with music
- Bake something easy
- Talk to someone I love
- Write or doodle for fun
They’re not groundbreaking. But they help me cross the finish line on a tough day.
Why It Matters (Especially Now)
Let’s be honest: the world is noisy.
Mental energy gets sucked into online shopping, tv shows, notifications, and all the stuff we didn’t sign up for.
Having a personal dopamenu gives you a lot of creative freedom to control how you feel.
It’s not about doing more. It’s about choosing better dopamine activity in your daily life.
Final Thoughts: Create Your Own Dopamine Menu
If you’ve ever struggled with a low mood, or felt like your brain needed a boost, this is your sign.
Make your own feel-good menu.
Tape it on the fridge. Put it in your Notes app. Add sparkles.
It works.
And it’s fun.
This post showed you how to make your own dopamine menu and use it to feel better.
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