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Introduction

You know those days when you feel stuck, unmotivated, or just blah? Like, you want to do something to feel better, but your brain just kind of… short-circuits? That’s where a dopamine menu comes in.

Think of it like a cheat sheet for boosting your mood, motivation, and focus—a go-to list of things that make you feel good without the regret afterward. It helps take the guesswork out of self-care and keeps you from falling into a cycle of doom-scrolling, procrastinating, or feeling guilty for “wasting time.”

This idea was popularized by ADHD advocate Jessica McCabe, and it’s been blowing up as a simple but powerful way to add more joy and productivity into daily life. Whether you deal with ADHD, stress, burnout, or just want to make your self-care routine a little more structured, a dopamine menu can be a total game-changer.

I’ll walk you through exactly how to make a dopamine menu, from brainstorming feel-good activities to organizing them in a way that actually makes sense for your life. By the end, you’ll have a dopamine menu to help you snap out of a funk and feel more in control of your energy and focus. Sound good? Let’s do this!

What Is a Dopamine Menu?

Okay, so a dopamine menu is basically a list of activities that help boost your dopamine levels—the brain chemical that makes you feel motivated, focused, and generally good. Instead of waiting around for motivation to magically appear, this menu gives you a quick and easy way to decide what to do when you need a boost.

The best part? It’s organized like a restaurant menu, which makes picking an activity way less overwhelming. There are appetizers, main courses, sides, desserts and specials. I’ll explain more about each one in a bit!

The beauty of this system is that it works whether you have five minutes or a whole afternoon. You just pick something from the menu based on your energy level and what you need in the moment—no overthinking, no guilt, just intentional self-care.

While this is especially helpful for people with ADHD, who sometimes struggle with dopamine regulation, literally anyone can use it to feel more in control of their mood, habits, and daily life. It’s all about making self-care simple, fun, and actually doable.

How to Make Your Own Dopamine Menu

Alright, now that you know what a dopamine menu is, let’s get into the fun part—actually making your own. It’s super easy, and by the end of this, you’ll have a go-to list of feel-good activities tailored to you.

1. Brainstorm Activities

First things first, grab a notebook, open your Notes app, or just start typing—whatever works. Your goal here is to make a list of activities that bring you joy, excitement, or a sense of accomplishment.

Some questions to help:

• What are things you do that instantly make you feel better?
• What activities make time fly because you’re enjoying them so much?
• What’s something small that always gives you a boost?

Focus on healthy, guilt-free activities—the kind that leave you feeling good afterward, not drained or regretful. Watching TikToks for three hours? Probably not the best pick. Taking a 5-minute dance break to your favorite song? Perfect.

Here are a few examples to get you started:

• Quick dopamine boosters → Listening to music, stepping outside, stretching.
• Immersive dopamine boosters → Going on a long walk, painting, reading a book, deep-cleaning your space.

Write down everything that comes to mind—you’ll sort them in the next step.

2. Categorize Your Activities

Now, take your list and sort each activity into different categories, just like a restaurant menu. This makes it easier to pick something based on how much time or energy you have.

Here’s how it works:

🍽️ Appetizers (Quick Boosts – 5–15 minutes)

Appetizers are your fast and easy dopamine hits—small actions that can lift your mood in just a few minutes. They’re perfect when you don’t have much time but still want to shift your energy.

A five-minute walk around the block or listening to an upbeat song can be just enough to shake off a bad mood. Other quick boosters, like making a cup of coffee and actually savoring it or stepping outside for some fresh air, can work wonders for refocusing your mind.

🥘 Main Courses (Immersive Activities – 30+ minutes)

Main courses take more time and effort, but they come with a bigger sense of accomplishment. These are the activities that pull you in, help you focus, and leave you feeling truly engaged.

Reading a book chapter or cooking a homemade meal from scratch can provide a satisfying sense of progress and help you tap into that deep, rewarding flow state. These are great choices when you have more time and want to get lost in something fulfilling.

🍟 Sides

Sides aren’t stand-alone activities; they’re little add-ons that make other tasks more enjoyable. They enhance your daily routine and help turn mundane activities into something you actually look forward to.

Listening to a podcast while cleaning can make chores feel less tedious, just like drinking a cup of tea while journaling can make self-reflection feel cozy and intentional. It’s all about stacking habits—pairing something productive with something enjoyable—so even the smallest tasks feel a little more rewarding.

🍰 Desserts

Desserts are your guilt-free, just-for-fun activities—things that don’t necessarily serve a purpose other than making you happy. They’re the things that make life sweeter, whether that’s watching an episode of your favorite show or playing with your pet.

Scrolling through Pinterest for inspiration or playing a cozy video game can also fall into this category—things that aren’t necessarily “productive” but still give you a mental refresh when you need it. The key is moderation—you don’t want dessert to be your whole diet, but there’s absolutely nothing wrong with treating yourself.

🌟 Specials (Unique or Rare Experiences)

Specials are activities that don’t happen every day but feel extra rewarding when they do. They add variety and excitement to your routine, keeping things fresh and fun. Things like planning a coffee date with a friend or booking a spa day. These activities might take more effort or planning, but they offer a much-needed reset from the usual routine and often leave the biggest lasting impact.

Once you’ve categorized everything, you’ve basically built your menu! Now let’s make it your own.

Related Post: 15 Ways to Glow Up Mentally & Be Happier Than Ever

3. Customize Your Menu

Now that you’ve got your categories, it’s time to put everything together in a way that works for you.

A few ideas:

• Go digital. Make a dopamine menu on your phone using Notes, Notion, or Canva so you can access it anytime.
• Go analog. Write it in a journal or on a whiteboard if you like seeing things physically.
• Make it aesthetic. If you’re a visual person, design it with colors, doodles, or stickers.

The key here is accessibility—put it somewhere you’ll actually use it. Maybe that’s on your fridge, your desk, or your phone’s home screen.

4. Keep It Updated

Your dopamine menu isn’t set in stone—it’s meant to grow and change with you.

• Check in regularly—are there things you’ve outgrown? Activities that no longer excite you?
• Add new stuff when you discover something that makes you feel great.
• Remove anything that feels like a chore—this is supposed to be fun, not another to-do list.

Your dopamine needs will shift over time, so updating your menu keeps it fresh, exciting, and actually helpful.

And that’s it! You’ve now got a personalized dopamine menu that you can use anytime you need a boost. Up next, I’ll give you some more specific activity ideas to help fill out your menu even more

50 Dopamine Menu Ideas

Now that you know how to create a dopamine menu, let’s load it up with some awesome activity ideas. Below are suggestions for each category—but remember, this is your menu. Swap things in and out based on what actually makes you feel good.

🍽️ Appetizers

These are small, fast dopamine hits—perfect when you need an energy boost but don’t have much time.

1. Take a 5-minute walk (bonus points if it’s outside).
2. Blast your favorite song and have a mini dance party.
3. Do a quick stretch or deep breathing exercise.
4. Make a cup of coffee or tea and actually savor it.
5. Step outside and get some sunlight.
6. Send a funny meme or message to a friend.
7. Doodle, color, or sketch something random.
8. Do 10 jumping jacks or push-ups.
9. Light a scented candle or spray your favorite perfume.
10. Watch a short, feel-good video (puppies, anyone?).

🥘 Main Courses

These take more effort and time, but the payoff is huge. They help you get in the zone and leave you feeling accomplished.

1. Read a chapter (or more) of a book.
2. Cook a homemade meal from scratch.
3. Go for a long walk or hike.
4. Have a workout session (yoga, weights, dancing—whatever feels good).
5. Work on a creative hobby (painting, writing, knitting, photography).
6. Deep-clean or reorganize a part of your home.
7. Take yourself on a solo date (coffee shop, bookstore, anywhere fun).
8. Start a new puzzle or brain teaser (Sudoku, crossword, etc.).
9. Play an instrument or learn a new song.
10. Journal about your thoughts, goals, or things you’re grateful for.

🍟 Sides

These aren’t main activities but little add-ons that make other tasks more enjoyable. They’re all about boosting productivity or making everyday moments better.

1. Listen to a podcast while commuting, walking, or cleaning.
2. Write your to-do list while sipping tea or coffee.
3. Tidy up your space while playing upbeat music.
4. Light a candle or diffuse essential oils while you work.
5. Water your plants while listening to an audiobook.
6. Watch a TED Talk or educational video while eating lunch.
7. Pair an annoying task (emails, dishes) with something fun (a playlist, a show in the background).
8. Take notes or highlight passages while reading.
9. Set up a cozy vibe (blanket, dim lights) before winding down for bed.
10. Stack habits—like stretching while waiting for your coffee to brew.

🍰 Desserts

These are pure enjoyment, no productivity required. Treat yourself to these activities whenever you need a break.

1. Watch an episode of your favorite TV show.
2. Play with your pet or just cuddle them on the couch.
3. Scroll Pinterest or create a vision board.
4. Try a fun new filter or makeup look just for fun.
5. Order or make your favorite treat and enjoy it guilt-free.
6. Play a casual video game (Sims, Stardew Valley, cozy games).
7. Watch a stand-up comedy special or funny YouTube videos.
8. Do a fun, zero-pressure craft (friendship bracelets, sticker collaging).
9. Get lost in a Reddit rabbit hole (wholesome threads only).
10. Take a long, hot shower or bath with all your favorite products.

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🌟 Specials

These aren’t everyday things, but when you do them, they feel extra rewarding. Think of these as the “chef’s specials” of your dopamine menu.

1. Plan a coffee date or lunch with a friend.
2. Book a spa day or self-care day at home.
3. Explore a new area in your city.
4. Go on a spontaneous road trip (even if it’s just to a new park).
5. Sign up for a class or workshop (pottery, dance, cooking).
6. Have a themed movie night with snacks and cozy vibes.
7. Go thrift shopping or browse a cute boutique.
8. Visit a museum, botanical garden, or art gallery.
9. Try a new restaurant or order something you’ve never had before.
10. Plan a full “off-grid” day where you unplug and do whatever you want.

Wrapping It Up

I hope this helped you make a dopamine menu that you use often!

The best part? You can update it anytime, swapping in new activities as you discover what works best for you. The next time you feel low-energy, unmotivated, or just need a little spark, pick something from your menu and enjoy the boost.

What’s the first thing you’re adding to your dopamine menu? Let me know! 😊