What is a dopamine menu?

A dopamine menu is a personalized list of healthy, feel-good activities organized into categories (starters, mains, sides, desserts). It originated in ADHD communities as a tool to replace impulsive dopamine-seeking behaviors like doom-scrolling with intentional, fulfilling activities.

Can I customize all the items?

Absolutely. Every item is editable — hover over any item and click the X to remove it, or use the '+ Add' button to add your own. Your menu is saved to your browser's localStorage.

How do the categories work?

Starters are quick (<5 min) mood boosters like stretching. Mains are 15-30 min engaging activities like walking. Sides are things you do alongside work like music. Desserts are rewards after completing tasks like watching an episode.

Dopamine Menu Builder

NEW

Replace doom-scrolling with a personalized menu of quick, feel-good activities. Pick one at random or serve a full menu across all four categories.

A dopamine menu is a go-to list of healthy, feel-good activities — a better alternative to doom-scrolling. Edit or add your own items below.

Starters

quick <5 min

Mains

15-30 min

Sides

do alongside tasks

Desserts

rewards after tasks

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How to use Dopamine Menu Builder

Browse the four categories: Starters, Mains, Sides, and Desserts.
Edit or remove any pre-filled items, and add your own activities.
Click 'Random pick' under any category for a quick suggestion.
Click 'Serve full menu' to get one idea from each category for a complete activity plan.

What is Dopamine Menu Builder?

A dopamine menu is a list of go-to activities that give you a quick, healthy dopamine hit — a deliberate alternative to reaching for your phone and scrolling. The concept comes from the ADHD community and is widely used by therapists and coaches. The menu is organized into four courses: Starters (quick, under 5 minutes), Mains (15-30 minutes of deeper engagement), Sides (things you can do alongside another task), and Desserts (rewards for completing tasks).

Each category comes pre-filled with suggestions that you can edit. Use 'Random pick' when you need a quick idea, or 'Serve full menu' to get one suggestion from each category — a complete alternative to an hour of scrolling.

FAQ

What is a dopamine menu?: A dopamine menu is a personalized list of healthy, feel-good activities organized into categories (starters, mains, sides, desserts). It originated in ADHD communities as a tool to replace impulsive dopamine-seeking behaviors like doom-scrolling with intentional, fulfilling activities.
Can I customize all the items?: Absolutely. Every item is editable — hover over any item and click the X to remove it, or use the '+ Add' button to add your own. Your menu is saved to your browser's localStorage.
How do the categories work?: Starters are quick (<5 min) mood boosters like stretching. Mains are 15-30 min engaging activities like walking. Sides are things you do alongside work like music. Desserts are rewards after completing tasks like watching an episode.

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Last updated: 2026-06-05