Dopamine Menus: A Simple Trick to Boost Motivation and Joy
We all know the feeling: stuck in front of a to-do list with zero motivation, or mindlessly scrolling for a dopamine rush that never lasts. Dopamine menus offer a practical, science-backed way to reset your brain’s reward system and ease ADHD symptoms.
What Is a Dopamine Menu?
Coined by Dr. Anna Lembke, psychiatrist and author of Dopamine Nation, a dopamine menu is a personalized list of healthy, rewarding activities you can turn to when you are low on motivation or mood. Instead of defaulting to mindless scrolling, junk food, or binge-watching, you have a menu of real options that give your brain a sustainable dopamine boost.
Think of it as a menu at a restaurant, but instead of food, it is filled with activities that energize, calm, or inspire you.
Why Dopamine Menus Work
Our brains are wired to seek pleasure and avoid pain. But in the modern world, we are overloaded with “cheap dopamine” from social media, processed foods, and other quick fixes. This overstimulation makes it harder to feel joy from simple things.
A dopamine menu helps reset that balance by:
Providing structure when your brain feels stuck.
Shifting you toward healthier rewards instead of destructive habits.
Reducing decision fatigue by giving you a ready-made list of what to do.
How to Build Your Own Dopamine Menu
The key is to make it personal, realistic, and varied. Many people like to divide their menu into three categories:
Mild dopamine hits (easy wins)
Moderate dopamine hits (small effort, bigger payoff)
High dopamine hits (require effort, but deeply rewarding)
The idea is that when you are feeling drained, you can start small and move up the menu as your energy builds.
A Sample Dopamine Menu
Here is what a balanced menu might look like:
Mild: Water plants, light a candle, do 10 deep breaths.
Moderate: Read 10 pages of a book, tidy your room, go for a walk.
High: Take a yoga class, cook a new recipe, work on a passion project.
Final Thoughts
A dopamine menu will not solve everything or completely dissolve your ADHD symptoms, but it is a powerful tool to have on hand when your mood dips or motivation stalls. Over time, these small, healthy hits of dopamine can rewire your brain to crave what truly sustains you.
Instead of doomscrolling, you will find yourself choosing joy, presence, and growth, one menu item at a time.