How-to

How to make a dopamine menu

Six steps, about ten minutes. You only need to do this once.

1. 01

   Pick your five courses

   Starters (under 5 min), Mains (30+ min), Sides (paired with chores), Desserts (low-effort pleasures), Specials (rare, time/money). You don't need to fill every course — just the ones your brain needs most.

2. 02

   Brain-dump anything you've enjoyed lately

   Use the quick-add bar: type, hit Enter, pick the course. Don't filter — the menu is for you, not the algorithm.

3. 03

   Steal from the library

   Tap from 50+ curated activities per course. Faster than thinking from scratch, especially when your brain is fried.

4. 04

   Or let AI fill it for you

   Describe yourself in a sentence — hobbies, energy, recent obsessions — and the AI fills all five courses. Edit anything you don't love.

5. 05

   Try a template if you're stuck

   Cozy Sunday, After-Work Wind-Down, ADHD Focus Reset, Low-Energy Day, Outdoor Mood — tap one to start, then customize.

6. 06

   Use it when boredom hits

   Tap Order something. The menu suggests one item based on your available time. Mark it done — over weeks you'll see what actually works.