Examples
5 dopamine menu examples to steal.
Real menus for real moods. Use one as-is, mix two together, or just borrow the structure.
For when your battery is at 12%.
Starters
- Open a window1 min
- Drink a big glass of water2 min
- Change into clean clothes5 min
Mains
- Read in bed with tea30 min
- Slow walk around the block20 min
Desserts
- One comfort-show episode25 min
- Call mom or a friend20 min
Before, during, after a deep-work block.
Starters
- 10 jumping jacks + cold water on face3 min
- Make a real coffee, no phone5 min
Sides
- Lo-fi playlist while working60 min
- Body-double on a call with a friend60 min
Desserts
- 10-minute meme break (timer!)10 min
- Favorite snack, slowly10 min
Recover from the week, set up the next one.
Starters
- Open all the windows3 min
- Light a candle2 min
Mains
- Cook a real meal with music on60 min
- Tidy one room properly45 min
Sides
- Audiobook while folding laundry30 min
Desserts
- Long bath, no phone40 min
- Journal for 10 minutes10 min
When 3pm hits and you'd otherwise scroll for 40 minutes.
Starters
- Step outside for 2 min of sun2 min
- Stretch on the floor5 min
Mains
- Walk to a café and back30 min
- 15 min of an audiobook + dishes15 min
Desserts
- One saved YouTube video10 min
Off the algorithm, into sleep mode.
Starters
- Phone on the kitchen counter1 min
- Dim the lights1 min
Mains
- Read a novel for 45 min45 min
- Slow stretching with a podcast30 min
Desserts
- Herbal tea + 5 pages15 min
- Quick sketch in a notebook10 min
Start from one of our templates
Pick a ready-made menu, then make it yours.
Browse templates