The Dopamine Menu: A Game-Changing Approach to Managing Your Energy and Focus

How to give your brain what it needs

ADHD in Women can look so different and so can how you seek out dopamine.

Ever scroll your phone for "just five minutes" only to emerge an hour later feeling drained? The Dopamine Menu is a simple framework that categorizes activities based on how they affect your brain's reward system. Like a restaurant menu helps you choose the right meal, a dopamine menu helps you select the perfect activity for your current mental state.

The Four Categories

Apps - Those Quick hits we all crave

Mental appetizers that provide immediate boosts without derailing focus. Perfect for short breaks and transitions.

Examples: Blast your favorite song, stretch, grab a snack

Side Dishes (Multitasking Companions)

Activities you can do alongside your main task to address sensory needs.

Examples: Music/podcasts, fidget toys, doodling during meetings

Main Courses (Substantial Recharge)

Satisfying activities that leave you genuinely recharged and fulfilled.

Examples: Exercise, hobbies, coffee with a friend

Desserts (Indulgent Treats)

High-stimulation activities that feel rewarding but can become time sinks without boundaries.

Examples: Video games, social media, TV shows (use timers!)

When to Choose What

Before a challenging task: Apps or Side Dishes with movement to overcome dopamine deficit, or Main Courses for deeper preparation.

During tasks: Side Dishes for sensory input without disrupting flow. Choose silent options around others.

After tasks: Apps for quick transitions, Main Courses for real breaks, or Desserts as earned rewards (use timers!).

"Dopamine is the brain's blood sugar. It should be stable , not fluctuating for your health" – Serhat Beyaz, Behavioral Scientist

Making it work for you

Before a challenging task: Apps or Side Dishes with movement to overcome dopamine deficit, or Main Courses for deeper preparation.

During tasks: Side Dishes for sensory input without disrupting flow. Choose silent options around others.

After tasks: Apps for quick transitions, Main Courses for real breaks, or Desserts as earned rewards (use timers!).

Making it work for you

Use my FREE Dopamine Menu PDF below to create your personalized menu by listing activities you enjoy in each category. Consider your sensory preferences, energy patterns, environment, and goals. What energizes one person might drain another.

This approach works because it aligns with how our brains function. Dopamine drives motivation and attention, so consciously choosing the right stimulation gives your brain the neurochemical support it needs rather than leaving it to chance.

Start simple: list activities in each category, then experiment. The goal isn't optimizing every moment, but having intentional tools when you need them.

What will you put on your dopamine menu?

Click to Download Your Dopamine Menu Now