Guide

What is a dopamine menu?

A dopamine menu — sometimes called a dopamenu — is a personal, pre-decided list of activities that reliably give your brain a healthy dopamine hit. You build it once, then reach for it whenever boredom, restlessness, or executive dysfunction shows up.

Where did it come from?

The concept was popularized by Jessica McCabe of How to ADHD in 2020. The idea: ADHD brains in particular struggle to generate "what should I do?" in the moment. By pre-deciding — and presenting the options like a real menu — you bypass the decision paralysis that pushes you back to TikTok.

How is it structured?

• Starters — quick wins under 5 minutes.
• Mains — longer, more engaging activities.
• Sides — things to pair with chores to make them tolerable.
• Desserts — low-effort pleasures, in moderation.
• Specials — occasional, dopamine-rich experiences that need more time or money.

Why it works

You're not trying to fight the urge for stimulation — you're redirecting it. The menu lowers the cognitive cost of choosing well. Over time, your defaults shift.