Dopamine Menu

Have you ever felt completely drained? When that happens we often reach for something to replenish that dopamine that we are lacking. Many times we reach for that quick fix which can often be an unhealthy choice, because we want it fast and we want it to feel good.

The idea of a Dopamine Menu was created by Jessica McCabe, author and host of How to ADHD on YouTube. It’s purpose is for people to create and organize a list of activities that are healthy and enjoyable, and it’s organized like a menu!

I love this idea because anyone can use it. Caregivers are often carrying much of the heavy load when it comes to daily life, and sometimes even we need a reminder to stop and take a break.

How does it work?

First step is to brainstorm all the activities that give you a boost, but also don’t make you regret your choices (no one likes a hang over).

Then we are going to organize them according to Menu labels:

Starter/Appetizer:

These are quick bursts of activities that are not overly time-consuming, and that you can use for small breaks throughout your day. Sometimes when we require a lot of focus it’s nice to take small breaks.

Examples:

• quick walk
• coffee / snack
• doing a crossword
• do stretches at your desk

Main Course

These activities are more time consuming. They might be an activity that you do after work, on the weekend, or even on vacations. They are activities that make you excited to participate in.

Examples:

• go to the gym
• baking
• walking your pet
• hiking
• hobby – like building something
• running
• taking a course in something that interests you

Sides

Sometimes I find that when I work I need something to work on simultaneously. This doesn’t have to be get up and move around activities, they can just be something that provides a little white noise as you work, whether at your job or around the house. This can be something like listening to music, an audiobook or a podcast.

Dessert

Just like a real dessert, these activities are done in small doses, because if they are done too much they can lead to unhealthy behaviour.

Examples:

• watching social media (scrolling)
• games on your phone
• watching TV

Specials:

These are special activities that aren’t done on a regular basis. They might require more money or planning. I would suggest that these activities give us that dopamine fix as we plan, or look forward to them.

Examples:

• attending a concert
• a vacation away
• going to a play
• planning a night out with friends (dinner, dancing)

The reason I love the idea of creating a dopamine menu is that it forces me to categorize activities, but also gives me permission to do them! Like, okay, I love scrolling Tik Tok, but maybe that’s something I do at the end of the day as a real treat, instead of reaching for it when I am bored or want to escape the present – instead, I can pull a healthier activity from my list to do, such as read 10 pages of a book, or going for a walk after dinner.

Here is a Dopamine Menu that you can print and then create!

Resources:
Using a Dopamine Menu to Stimulate Your ADHD Brain: ADHD Science & Strategies

As a Therapist With ADHD, Here’s What’s On My Dopamine Menu: verywell Mind