Dopamine Menu Builder
ADHD brains run low on dopamine, so cravings for stimulation are real. Build your menu now, calm, so the next craving has somewhere better to go than your phone.
Appetizers · under 5 min
- A loud song
- Cold water on your wrists
- 20 jumping jacks
Sides · ~15 min
- A walk around the block
- One episode of something
Mains · an hour of joy
- The hobby I never "have time" for
Specials · free & always available
- A hug
- Stretching
- Water on my face
Why this works: in the moment of craving, your
brain won't do the creative work of thinking up alternatives, it'll default to
whatever's easiest. A pre-built menu removes that decision fatigue.
Read the full guide.
