How to make your own Dopamine Menu
Create your personalized menu of activities to replace mindless scrolling.
Apr 4, 2025, 7:04 AM
What Is a Dopamine Menu?
Dopamine Menu is a concept popularized by Jessica McCabe, creator and host of the YouTube channel How to ADHD, in collaboration with ADHD coach Eric Tivers.
It has since been widely embraced by many as an antidote to the age of doomscrolling and excessive phone use.
The idea is to create a menu of activities that improve your mood and ideally provide an alternative to phone use. Each activity is categorized under the following menu categories.
Category | Definition |
|---|---|
Starters | Short and simple activities. |
Mains | Longer and more engaging activities. |
Sides | Pair with mundane tasks to make them more enjoyable. |
Desserts | Low-effort pleasures that should be done in moderation. |
Specials | Occasional dopamine-rich experiences that require more time or money. |
My Dopamine Menu
Like a restaurant menu, you can browse and choose something you like. The different categories make sure there’s something for every time of day, energy level, time available, or budget.
This is what a dopamine menu can look like.
Creating Your Dopamine Menu
We’ve built a site to help you easily create your own dopamine menu. Just follow these steps:
Go to dopaminemenu.app
Fill in activities for each category
Download your menu as an image
Lastly, keep your menu somewhere you’ll actually see it.
Set it as a favourite in your photo album, make it your wallpaper, print and pin it on your wall, or even laminate it for your desk or couch.
When boredom hits or you’re craving stimulation, reach for your dopamine menu and make a more intentional choice.
