Written by: Colleen Carty, MSW, ACSW :: Neurodivergent Affirming Coach

If you are living with ADHD, the pursuit of dopamine is a central theme in your daily life. Dopamine is a neurotransmitter that is linked to motivation, reward, and focus. Dopamine often operates at lower levels in ADHD brains, which makes it harder to stay engaged or complete tasks. But what if we could intentionally curate an individualized “dopamine menu”—a tailored list of activities, strategies, and habits—that would help regulate and sustain dopamine levels in your daily life? Let’s break down the idea of a “Dopamine Menu” and how it could help you.

What is a Dopamine Menu?

A dopamine menu is a toolkit of activities that provide small but impactful boosts of dopamine, helping you navigate tasks, improve focus, and combat feelings of overwhelm. It is created like a restaurant menu, but instead of meal options, you’re choosing from a variety of dopamine-friendly ideas.

The “dopamine menu” is personalized, easy to access, and intentionally designed to fit into an individual’s unique lifestyle. It acknowledges that what works for one person might not work for another—the key is finding what feels rewarding and sustainable for you.

Building Your Dopamine Menu

To build your dopamine menu, start by identifying activities that fall into the following categories:

1. Movement and Exercise
   Physical activity can significantly boost dopamine levels by improving blood flow and stimulating neurotransmitter production. Consider activities like:
   • Dancing around to your favorite playlist (5-10 minutes)
   • Going for a walk outdoors
   • Quick bodyweight exercises like jumping jacks, jumping rope, or push-ups
   • Shaking out your body for a minute or 2 
2. Creative Pursuits
   Creativity engages the brain in ways that naturally boost dopamine production. Some ideas include:
   • Doodling, drawing, or painting (paint by numbers included)
   • Playing a musical instrument
   • Crafting, knitting, building lego sets, designing
3. Setting Up Micro Rewards
   ADHD brains thrive on short-term rewards. Using this strategy, you can create opportunities for quick wins:
   • Break a large task into bite-sized tasks and take celebratory pauses
   • Use gamification! Try apps or timers like the Pomodoro Technique
   • Give yourself a small treat after completing a task (watching a funny video or a call with a friend)
4. Novelty and Exploration
   New experiences and learning spark curiosity and motivation. Try:
   • Listening to a new podcast episode
   • Visiting a different park or cafe
   • Picking up a new hobby, even for 15 minutes (there are a lot of hobby lists online!)
5. Social Connections
   Positive interactions are also a way to release and increase dopamine. Consider:
   • Texting or calling a friend
   • Joining an online community related to your interests
   • Scheduling short social check-ins throughout your week
6. Mindfulness and Rest
   While rest might not seem stimulating, mindfulness helps reset and balance your dopamine system. Ideas include:
   • Practicing 5 minutes of deep breathing or meditation (try an app like Calm or Ten Percent Happier!)
   • Journaling your thoughts or feelings
   • Enjoying a sensory activity like aromatherapy

How to Use Your Dopamine Menu

1. Keep it Visible: Write or type out your menu and place it somewhere you’ll see it often—on your desk, fridge, or as your phone’s wallpaper.
2. Plan Ahead: Use the menu to set up your day. For example, pair a high-dopamine activity like a workout with a challenging task to make it more approachable.
3. Check In: If you’re feeling stuck or overwhelmed, consult your menu and pick an activity that feels manageable at the moment. Even a 2-minute action can help reset your momentum.
4. Experiment and Adapt: Revisit your menu periodically and adjust it based on what’s working or what feels stale. ADHD brains thrive on novelty—don’t be afraid to refresh the options.

Sample Dopamine Menu

Here’s a sample dopamine menu to inspire your own:

• Movement: Shake it out for 5 minutes!
• Creative: Create a doodle or a drawing
• Rewards: Watch a 5-minute comedy clip after completing a task.
• Novelty: Walk to a new part of your neighborhood
• Social: Call a friend for a check in
• Mindfulness: Light a candle and practice deep breathing for 3 minutes.

Why This Matters

For those with ADHD, managing energy and focus is a daily challenge. A dopamine menu gives you agency to intentionally engage with activities that meet your brain where it is. It’s not about fixing yourself or adhering to someone else’s standards of productivity—it’s about understanding how your unique brain works and finding joy and motivation in the process.

Start small, experiment, and watch as your personalized dopamine menu becomes a trusted ally in navigating life with ADHD.