What’s a Dopamine Menu?
The idea of a “dopamine menu” was created by Jessica McCabe and Eric Tibers, two awesome creators who share educational resources on ADHD! Click the link above to check out their video about it.
The concept is pretty simple: when ADHD brains feel understimulated, we tend to reach for things we know will give us a quick dopamine hit (like scrolling through social media).
But the things we typically reach for can often suck us down a rabbit hole that’s hard to get out of, or leave us feeling unsatisted.
It’s hard to reach for healthier options (which often take more brainpower to set up) when you’re already low on dopamine. It’s like going to the grocery store hungry, without a shopping list.
A Dopamine Menu is your customized list of brain-boosters that make it easier to refuel when you’re feeling low.
By having this “menu” prepared beforehand, you take some of the mental effort out of finding and comparing dopamine choices when you’re understimulated. The activities on your menu fall into 4 categories:
- Entreés: Things you’ve done that make you feel excited and alive! More time-consuming than appetizers, these are great for longer breaks or unwinding at the end of a long day. (examples: working out, visiting a friend, playing an instrument)
- Appetizers: Appetizers are shorter activities for quick boosts throughout the day. These are 5- to 10- minute activities you can use during short breaks in your workflow. (examples: walking around the block, having a snack, 5-minute dance party)
- Sides: Sides are activities you can overlap with boring tasks to turn them into a game or make them more interesting / challenging. (examples: favorite playlist, dancing at a standing desk while working, racing against a timer)
- Desserts: There’s no shame in enjoying a fabulous dessert now and then! These are your typical go-to’s that feel good in the short-term but might leave you feeling unsatisfied or understimulated. Enjoy in moderation 😉 (examples: scrolling through social media, YouTube videos)
There’s already a space on your Planner page dedicated to your dopamine menu— add yours there, or create your own paper version to tape on the wall where you can see it!