How To Create an ADHD Dopamine Menu + Free Template

As someone with ADHD, I’m no stranger to getting caught in the trap of dopamine seeking. This is where the growing popularity of the dopamine menu comes into play.

You see, when it comes to dopamine seeking, this might look like buying whatever my brain’s convinced I “need” on Amazon, endlessly scrolling crochet patterns or the classic mindless Instagram scroll. While I used to judge myself for this, I’ve realized it’s not actually a problem. (Really!) Instead, it’s how my brain is wired.

ADHD brains are often understimulated, and finding these quick dopamine bursts helps make up for that lack. In other words…my brain is doing exactly what it’s supposed to do.

If you can relate to this, don’t worry—I’m not saying we’re destined to lose hours glued to a screen. Instead, this awareness can help us identify where we need additional support to stay focused on our top priorities.

In episode 278 of the I’m Busy Being Awesome podcast, we dive into one of my favorite tools for this: The Dopamine Menu

You: “Paula, what on earth is a dopamine menu?”

Me: Great question! 

It’s your personalized list of activities that give your brain the dopamine boost it’s seeking without derailing your day. Think of it like a restaurant menu—whether you need a quick snack a hearty main course, or a supportive side, your dopamenu has you covered.

Below you’ll learn how to build a dopamine menu that works for your brain, so you can stay focused, grounded, and aligned with what matters most—without falling into the endless scroll trap. 

Play

You can listen to the episode above or stream it on your favorite podcasting app here.

Prefer to read? No problem! Keep scrolling for a summary of the key takeaways.

In Episode 278: You Will Discover

• What a dopamine menu is
• Why it’s such an effective resource for the ADHD brain
• How to create your own and implement it into your daily life (You can grab this free dopamine menu template to get started)

This post contains affiliate links, meaning I may earn a small commission if you make a purchase through my links, at no extra cost to you. Disclosure info here.

Creating an ADHD Friendly Dopamine Menu + Free Template (Transcript)

Today we’re diving into a topic that I think your brain will love because it’s all about dopamine. 

Now, if you’ve been tuning into this podcast for a while, you’ve probably heard me talk about how our ADHD brains are wired to seek out dopamine. It’s that feel-good neurotransmitter that gives us a boost, and–importantly–is often misunderstood.

We often think about it as something we experience when doing something we enjoy, which is true–that does happen.

The fascinating thing is that we experience the most dopamine release when pursuing something. Searching for something, scrolling for the latest update, the classic example of the slot machine, and the pursuit of the jackpot. 

In some situations, dopamine can be a great motivator, it can also get us into a bit of trouble when we’re chasing it in ways that don’t really serve us.

So today, we’re talking about a strategy to help redirect that dopamine-seeking behavior when we’re in the latter category of situations where it’s not especially serving us.

👉 STEP 1: DOWNLOAD THE FREE DOPAMINE MENU TEMPLATE (WITH WORKBOOK). DOWNLOAD HERE!

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This post was inspired by one of my clients in We’re Busy Being Awesome who shared such a relatable story…

She was planning her daughter’s 3rd birthday party—a fairy-themed event she was so excited about. In her mind, she had this perfect, magical vision of what it would look like: giant mushrooms, fairy flowers, whimsical decorations everywhere. She wanted the backyard to feel like stepping into a magical world, not just for her daughter, but also for that little girl inside of her.

But here’s what happened: she started looking for decorations and quickly got sucked into a Facebook Marketplace rabbit hole. Hours later, she was still scrolling, looking for the perfect decor. And the next thing she knew, not only had she lost track of time, but she kept feeling that pull to come back to search for more.

What else might she find? What if there’s another great deal?

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Sound familiar? I think many of us know that feeling of getting swept up in creating something just right and not knowing when to stop.

Whether it’s a birthday party, a project, or even home decor, our ADHD brains latch onto that ideal vision, and suddenly, we’re deep in hyperfocus, chasing the dopamine hit of the next perfect item. It’s easy to lose time, feel out of control, and end up further away from what we intended. 

What is a Dopamine Menu?

Now, before we dive in, I want to take a moment to acknowledge that I didn’t come up with this brilliant concept on my own.

I’ve actually come across it multiple times in the ADHD community on social media, and after doing some research, it seems it was created by Jessica McCabe from the amazing YouTube channel How to ADHD, in collaboration with Eric Tivers of ADHD Re-Wired. They’ve both created so many helpful tools and strategies for ADHD brains, and this dopamine menu is one of them. So, a huge shoutout to them for this powerful concept!

So, what exactly is a dopamine menu?

A dopamine menu a list of activities that give your brain that quick dopamine boost it’s craving—without pulling you off track or sending you down an endless rabbit hole of distractions.

Think of it like a restaurant menu. When you’re at a restaurant, you’ve got a range of options to choose from. Maybe you want something light, something comforting, or something energizing. The dopamine menu works the same way.

When your brain starts chasing that dopamine hit—whether it’s scrolling through Facebook Marketplace, binge-watching Netflix, or endlessly checking your phone—you can reach for your dopamine menu instead.

And just like a restaurant menu, you can choose an option that helps you meet your current needs but also keeps you aligned with your bigger priorities.

Jessica McCabe even structured the idea like a real restaurant menu with categories like appetizers, main courses, sides, and desserts, making it super practical for ADHD brains to navigate.

Since then, it’s gained even more traction, with many people sharing their personalized dopamine menus on social media to manage stimulation and motivation. 

Example, imagine you’re scrolling through Instagram or TikTok

You start with the intention of just checking a couple of posts or videos, but suddenly, you realize a couple of hours have flown by.

Now, you could keep scrolling because it’s easy to get caught up in that dopamine loop, but you also know that you don’t feel great doing this. Just like only eating dessert for every meal all the time – we know our bodies don’t feel great with that approach.

Having a dopamine menu is like having a pre-made list of alternative options that also feel good. It helps you switch gears before you get too deep into that scrolling spiral, offering choices that keep you aligned with how you actually want to spend your time.

This is especially helpful for ADHD brains, which are always on the lookout for that next dopamine hit.

We tend to hyperfocus on activities that give us quick rewards, even when they aren’t necessarily moving us toward our goals. But with a dopamine menu ready, you’ve got a list of alternative activities that still give you that boost but also keep you moving in the direction of what really matters to you.

It’s like having a personalized guide to help you make choices that support your priorities, while still giving your brain the stimulation it needs.

Why The Dopa-Menu Is So Beneficial

Let’s talk about why having a dopamine menu is such a game-changer, especially for those of us with ADHD.

One of the hallmarks of ADHD is our brain’s constant search for dopamine—that little hit of feel-good chemicals that comes with novelty, excitement, or reward.

And while that drive can sometimes push us toward productivity, it often leads us into hyperfocus on activities that aren’t always in line with our priorities.

Whether it’s binge-watching a series, scrolling endlessly on social media, or online shopping for hours, we get caught in a loop where the only goal is more dopamine, and we lose track of time, energy, and what we actually wanted to do.

This is where the dopamine menu comes in

It offers us a quick, accessible way to interrupt that pattern. Instead of letting hyperfocus or impulsivity take over, we can turn to our menu of pre-chosen activities that satisfy that same dopamine craving but in a way that doesn’t derail us.

It’s a chance to redirect that energy into something that keeps us aligned with our current priorities—whether that’s taking a short walk, texting a friend, or even doing a fun, creative task we’ve been meaning to get to.

Here’s where the real power comes in: having a dopamine menu ready before we need it puts us back in control. Instead of feeling caught off-guard when those impulsive behaviors pop up, we already have a plan in place.

We don’t have to scramble to make a decision in the moment. By doing this pre-work, we’re actually supporting our executive function—helping that decision-making part of our brain that can sometimes struggle under pressure.

It’s like we’re giving ourselves a roadmap to follow when the urge hits, so we can still get that dopamine boost without veering off course.

Ultimately, this is all about working with your ADHD brain. Instead of fighting against our brain’s natural tendencies, we’re working with it. We’re acknowledging that, yes, our brains need that dopamine, but we can guide where we get it from.

With the dopamine menu, we have the tools to direct that craving toward activities that feel good and keep us moving in the direction of our goals. It’s not about depriving ourselves of the dopamine rush—it’s about making sure that rush serves us, not the other way around.

How to Create Your Own Dopamine Menu

Let’s dive into how to create a dopamine menu tailored to your needs. Think of this process as designing a personalized toolkit to support you when your brain is craving that quick dopamine hit.

In fact, because I think this is such a supportive strategy, I decided to create a free download that walks you through creating your very own menu. It has all the prompts and suggestions that we’ll talk about today in one place so your personalized dopa-menu at the ready when you need it.

You can grab it through the link in the show notes or head to imbusybeingawesome.com/menu. Again, head to imbusybeingawesome.com/menu and you can follow along as we go step by step through the process together.

First, Identify Your Triggers

The first step is to understand what typically triggers your dopamine-seeking behaviors and your usual go-to places.

Is it boredom, stress, or maybe avoiding a task you’d rather not do?

When you’re feeling these things, what do you usually find yourself doing?

• Scrolling social media
• Binge-watching TV shows
• Impulse shopping
• Something else?

So I encourage you to pause and think through what you tend to reach for when you’re seeking dopamine, and then the situations when you find yourself doing this most often. 

Once you know your triggers, it becomes easier to recognize when you’re starting to seek out that next dopamine hit. This awareness is key to redirecting your behavior before you get pulled into a time-draining activity.

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Next, you’ll want to brainstorm activities that can give you a quick dopamine boost but also keep you aligned with your bigger goals and priorities.

Here’s where you can start categorizing these dopamine activities into:

• Appetizers
• Main Courses
• Sides
• Desserts

…just like a restaurant menu.

Appetizers: Quick activities for an immediate dopamine boost

Appetizers are the quick hits. They don’t take much time but can give you that little spark of dopamine when you need a fast pick-me-up.

Look for appetizers when: You feel a surge of restlessness or need a small energy boost to get through the next task.

• Savoring your morning coffee: Take a moment to really enjoy the taste and warmth of your coffee. This small mindful act can shift your focus and lift your mood.
• Sipping a Sparkling Water: The fizzy sensation can give you a little sensory boost and refresh your palate.
• Doing a 2-Minute Mindfulness Check-In: Pause and take a couple of deep breaths, bringing awareness to your body and surroundings.
• Looking at a Favorite Photo: Spend a moment looking at a photo that makes you smile, whether it’s of a loved one, a happy memory, or a place you love.
• Jumping jacks: A quick burst of physical activity can instantly energize you.
• Playing with your pet: Spending just a few minutes with your pet can bring instant joy.
• Singing along (or dancing!) to a favorite song: Turn up the music and sing out loud—it’s a great way to shift your state.
• Popping Some Bubble Wrap: Engage your tactile senses with the satisfying sensation of popping bubble wrap or playing with a fidget toy.
• Smelling Something Pleasant: Use essential oils or a favorite lotion to enjoy a quick scent that refreshes your mind.

These are activities you can fit into just about any part of your day for a little boost without a big time commitment.

Main Courses: Substantial activities with a bigger dopamine reward

These activities require more focus and provide a more substantial reward when completed.

Look for main courses when: You need a deeper sense of fulfillment.

• Learning a New Skill: Dedicate time to learning something new, like how to knit, code, or bake a new recipe.
• Starting a DIY Project: Work on a hands-on project, like building a piece of furniture or creating a scrapbook.
• Reading a Chapter of a Book: Instead of mindlessly scrolling, dive into a book you’ve been meaning to read.
• Writing in a Journal: Take time to journal about your thoughts, set intentions, or reflect on your day for a sense of calm and clarity.
• Doing a Workout Video: Engage in a yoga session, Pilates, or a cardio workout that challenges and rewards your body.
• Volunteering Your Time: Spend time helping others—whether virtually or in person—to feel a deeper sense of fulfillment.
• Gardening or Tending to Plants: Get your hands dirty with a gardening project or take care of your houseplants for some grounding, peaceful activity.
• Playing a musical instrument: Whether it’s 20 minutes of practicing a specific piece or just noodling around on an instrument, music can be a great way to channel focus and creativity.
• Cooking a delicious meal: Dive into a complex recipe that challenges your skills and offers the satisfaction of a delicious result.
• Working on a jigsaw puzzle: Engaging in a puzzle requires problem-solving and concentration, making it a great way to use focus in a calming way.
• Taking a walk in nature: Spending time outside, especially in nature, helps reset your mind and provides a longer-lasting dopamine boost.

These activities are for when you’ve got more time and want to engage in something that leaves you feeling accomplished and recharged.

Sides: Enhance other tasks and make them more enjoyable

Sides are great additions that make everyday tasks more enjoyable. These activities can be paired with something else you’re doing, helping you stay focused and enjoy your time more. Essentially, they’re great proponents for parallel tasking, which I talk about back in episode 199, which I’ll link to in the show notes.

Look for dopamine side dishes when: You want to add something enjoyable to help you stay focused.

• Listening to a podcast while doing chores: Get lost in an interesting podcast while folding laundry or cleaning the house.
• Playing upbeat music: Energize yourself by putting on a playlist of songs that get you moving.
• Using a fidget toy: Keep your hands busy while you focus on work or study.
• Taking quick stretch breaks: Pause for a quick stretch to relieve tension and re-energize.
• Incorporating aromatherapy: Using essential oils while working or studying can subtly enhance your focus and mood.
• Drawing or Doodling While Listening to Music: Keep your hands busy with a pen and paper while enjoying a podcast or playlist.
• Using a Standing Desk or Walking While on a Call: Get some movement in while you work by using a standing desk or pacing during phone calls.
• Changing Your Workspace Lighting: Adjust your lighting by using warmer, softer light or adding a small lamp to change the atmosphere while working.
• Using a Weighted Blanket or Lap Pad: Add a calming sensory element while you work or study with a weighted blanket or lap pad.
• Setting a Timer for Focused Work: Use a Pomodoro timer to stay focused for set intervals and break up longer tasks.

Sides are perfect to pair with your everyday tasks. They add a little fun or focus boost, making routine activities more enjoyable—especially the ones that might feel boring or monotonous more engaging.

Desserts: Quick pleasures that can be overdone if not moderated

Desserts are those pleasures that are great in moderation, but they can quickly take over if you’re not careful. Think of these as treats—fun, but to be enjoyed with intention.

Look for dopamine desserts when: You want a quick and simple treat

• Scrolling through social media
• Texting friends
• Watching a few episodes of your favorite show. 
• Playing video games
• Browsing Pinterest for Inspiration
• Watching a YouTube Short
• Shopping

The key to desserts is moderation. They’re meant to be enjoyable, but—again, we probably don’t want to only eat dessert. We want well-balanced meals throughout our days and weeks to ensure we’re feeling good and focused on what matters most to us. 

How To Use Dopa-Menus During the Holidays

We’re now heading into the last week of November, and I know many of us are starting to feel the holiday stress creeping in.

Whether it’s thinking about upcoming holiday plans, finding the perfect gifts, or chasing down the best Black Friday and Cyber Monday deals, this time of year can really ramp up the pressure. And for a lot of us ADHD brains, that pressure can trigger a whole range of responses.

Maybe you find yourself getting pulled into the allure of hunting for the perfect gift online—clicking through page after page of deals, trying to score the best bargain, and suddenly realizing hours have passed.

Or maybe it’s the overwhelm of holiday planning that has you wanting to check out completely, slipping into a TikTok spiral or spending the afternoon playing your favorite video game just to escape for a while.

It’s so easy to turn to those activities for a quick break or distraction, but before we know it, we’ve spent more time than we intended, and the stress is still waiting for us.

This is where the dopamine menu comes in.

During these especially intense seasons—when everything feels a bit more chaotic—having a list of go-to activities can help us stay grounded.

It’s not about depriving ourselves of fun or downtime, but rather making sure the ways we’re getting that dopamine boost actually support us and keep us feeling good as we move through this busy time of year.

So, as we head into the holidays, in addition to having the holiday season blueprint in our pocket, we can also think of the dopa-menu as a tool to help navigate the season with a little more ease, a little more intention, and a lot less overwhelm. Let’s talk about how to make it work.

Recap & Next Steps

As a reminder, the dopamine menu is not about denying ourselves the dopamine our brains crave, but instead about redirecting that energy toward activities that actually support our goals and priorities.

We’re working with our brains, not against them. By having these intentional options at the ready, we allow ourselves to stay on track when the urge for hyperfocus or distraction kicks in.

The dopa-menu is a great resource to help us recognize those moments when we might slip into unhelpful habits and provides an alternative path, one that aligns with our bigger vision for ourselves.

Whether it’s a quick “appetizer” for a fast boost or a “main course” that leaves you fulfilled, the dopamine menu gives us choices that serve us better.

Download the Free Dopamine Menu Template

I want to challenge you this week to create your own dopamine menu!

To help you out I have a free workbook and dopamine menu template that walks you through creating your very own. It has prompts and suggestions and everything you need to have your personalized dopa-menu at the ready when you need it.

👉 DOWNLOAD THE FREE DOPAMINE MENU TEMPLATE (WITH WORKBOOK). DOWNLOAD HERE!

Next, jot down your go-to activities that give you a quick boost when you need it.

• What’s your favorite “appetizer” for a fast hit of joy?
• What are your “main courses” that leave you feeling accomplished?
• What “sides” make your tasks more enjoyable
• What “desserts” are your fun treats to indulge in mindfully?

The more personalized and accessible your menu is, the easier it will be to grab it in those moments when your brain starts craving that dopamine.

Also, do you know someone who would love to learn more about creating their own dopa-menu? If so, would you be a rockstar and share this episode with them? Perhaps send it in a text message or snap a screenshot of the episode and share it on your Instagram stories. Whatever you do, please know that I so appreciate you for both tuning in and for helping me get these strategies to even more busy awesome brains who need them. 

 Until next time, keep being awesome. I’ll talk with you soon.

Links From The Podcast

• Learn more about both 1:1 and small group coaching with Paula here 
• Get the top 10 tips to work with your ADHD brain (free ebook!)
• Discover my favorite ADHD resources here
• Get the I’m Busy Being Awesome Planning System here
• Get the Podcast Roadmap here
• Get the ADHD Routine Revamp here
• Get the Holiday Season Blueprint here
  
• Get the Dopamenu Workbook Here!

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1. Go to Apple Podcasts
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4. Simply tap five stars; that’s it!
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