How to Make a Dopmaine Menu | Free Dopamine Menu Printable
There are just some days when I struggle to get my ADHD brain going.
Which is why I created a dopamine menu.
Dopamine menus give you a way to choose a dopamine boosting task based on your unique interests when you’re struggling to start rather than your overworked brain using up precious time and energy to figure out what it is that boosts your dopamine in the heat of the unmotivated moment.
I wanted to take some time today to discuss the benefits of creating a dopamine menu and help you create your very own to help on those days when your ADHD brain isn’t cooperating but you’ve got all sorts of business stuff, family stuff, and home stuff to do. And I’ve even created a free template to help making your menu even easier.
Benefits of a Dopamine Menu
I first heard about creating a dopamine menu from 2 of my OG ADHD go-to gurus…Jessica McCabe from the How to ADHD YouTube channel and Eric Tivers host of the ADHD rewired podcast.
The appeal for me was that in the heat of my low dopamine, low energy, low motivation moments, I could have a list of tried-and-true dopamine boosting activities to get me going.
Because I don’t know about you, but often I’m struggling to initiate tasks or focus, if I can just get going that is enough for me to follow through.
But frankly, if my executive function is already not cooperating to initiate tasks, it’s probably not going to have the juice to make a decision about what is going to start my engine either.
Which is the beauty of having a personalized menu of activities I love ready to choose from to boost my dopamine when I need it.
How Does a Dopamine Menu Work
In theory, because ADHDers are typically driven by interest than importance, we will often lean towards the tasks we find stimulating over the ones that NEED to be done.
Because NEED to do sounds so boring.
But once we can get our dopamine flowing via activities that a) we are interested in and b) give us a sense of reward for a dopamine hit, we just may be able to get our executive function up to speed to work on those must do or need to do tasks.
And when it comes to creating a dopamine menu, my advice is to make it before you need it.
Having for starters, having this list of dopamine boosting activities already made means you’ll be less likely to choose the quickest and easiest dopamine booster withing reach. Which is typically your phone and some form or scrolling or gaming.
And picking from a prepared list takes way less energy than trying to come up with ideas in the moment.
How to Make a Dopamine Menu
To make it even easier for you to make your personal dopamine menu, I’ve created a free printable template you can pick up by clicking here.
This printable is broken down by each category that I’ll cover, because different types of dopamine boosting activities are useful for different purposes at different times.
Simply print out your free template and brainstorm your unique dopamine boosting activities based on your interests and lifestyle so you can have it ready to go when you need it.
And with that, here are the categories with some examples for each to get your juices flowing…
Appetizers - How to Make a Dopamine Menu
Appetizers are a quick bit that won’t suck you in or isn’t hard to stop, but does provide a quick burst of dopamine to get you going. These menu options should last no longer than 10-15 minutes
Appetizers include activities like dancing around your office to your favorite 90’s hip hop song, drinking a cup of coffee while not trying to do 700 other things, doing some stretches or yoga poses, jumping in a quick cold shower, writing in your journal, writing down 10 things you’re grateful for, or doing a quick meditation.
Salads - How to Make a Dopamine Menu
Salads are activities you don’t really want to do but you know you’ll feel better if you do. And crossing these tasks off your list will give you that all important dopamine hit you’re looking for.
Salads include activities like making your bed to make your bedroom look tidy, doing the dishes so you can relish an empty sink, or putting the laundry away so you can find what you want to wear when you want to wear it. And so that laundry basket is available for that load of laundry that’s been in the dryer for 3 days.
Main Course - How to Make a Dopamine Menu
Main Course options may take longer than appetizers or salads. They may require scheduling or a longer period of time in order to complete (and get your dopamine boost). But with that planning and scheduling may also come a greater dopamine payoff.
Main course ideas might include things like brunch or coffee with friends, doing a workout, taking a walk or jog, working on a hobby, reading a book, or maybe even taking a nap
Side Dishes - How to Make a Dopamine Menu
Side Dishes are dopamine boosting activities that you can do along side other tasks.
Side Dishes may include things like listening to focus music or binaural beats while you’re working; doodling, coloring, or some other fidget while listening to a module from a course you’re working on; or talking a walk while you’re on a call.
Specials - How to Make a Dopamine Menu
Specials are activities that may not always accessible because they aren’t regularly available, may be expensive, or require extra planning. But these specials will leave you with a longer lasting dopamine rush.
Specials include activities like going to a concert or play, going on vacation, planning a special dinner out with your significant other or friends, or completing some sort of race.
Desserts - How to Make a Dopamine Menu
And finally, desserts…Desserts are something you love to do but need to limit the amount.
Just like with real desserts, they can be easy to overdo because the dopamine hit you get is more easily accessible. Ideally, your dessert options come after you’ve completed a task or you’ve completed other options from the menu. Because just like real dessert, if that’s all you eat, you might experience a crash and end up lower than you started.
Dessert options may include things like shopping, playing a game on your phone, scrolling social media, or streaming episodes of your favorite shows.
And if you’re worried about overindulging in your dessert options, try to use a bit of accountability to get you out of your food coma. Create a timer for games or social media on your phone, or better yet, use an app blocker that doesn’t let you easily get around the block. Or ask a family member to take your phone away or turn off the TV at a certain time or after an allotted time.
Now that you know what goes into creating a dopamine menu, it’s time for you to create yours. Click here to grab your free printable and start creating your menu today.
And if it still feels like too much or you won’t be able to motivate yourself to do the things you need to do, I’d love to help! Click below to schedule your free, no-obligation 15 minute call with me to discuss your goals, challenges, and how I can support you.
