How to make your own Dopamine Menu

Create your personalized menu of activities to replace mindless scrolling.

My Dopamine Menu
My Dopamine Menu
My Dopamine Menu

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.

My Dopamine Menu


Creating Your Dopamine Menu

We’ve built a site to help you easily create your own dopamine menu. Just follow these steps:

  1. Go to dopaminemenu.app

  2. Fill in activities for each category

  3. 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.

Subscribe to our weekly newsletter

Join 5,000+ others in receiving regular emails on making our tech more purposeful and productive.

No spam. Unsubscribe anytime.

Subscribe to our weekly newsletter

Join 5,000+ others in receiving regular emails on making our tech more purposeful and productive.

No spam. Unsubscribe anytime.

Subscribe to our weekly newsletter

Join 5,000+ others in receiving regular emails on making our tech more purposeful and productive.

No spam. Unsubscribe anytime.