Dopamine Menu

A dopamine menu is a list of various things that can give a person dopamine, which may help regulate someone who is feeling overwhelmed and/or under-stimulated. Each is unique to a particular person and their likes/dislikes, but I think there are a lot of common ones you can take when building your own.

I used various articles when trying to build this one, but found that a lot of the examples were quite generic, so I tried to come up with various other things that could be done at my apartment, and abstract that out.

Starters:

• Eat a snack
• Make a cup of tea/coffee
• Use the candle warmer/light a candle
• Sit on balcony/porch/deck and observe people/animals
• Do a puzzle book or online word/puzzle game
• Do a few minutes of yoga/stretching from a YouTube video
• Skin care/hygiene routine
• Paint nails

Entrees:

• Watch Show/Movie/YouTube on TV
• Make a craft from the cart
• Read a book
• Cook/bake something
• Go for a walk
• Take a nap
• Use massage gun
• Everything shower
• (Video) call friend
• Practice language

Sides:

• Listen to podcast
• Listen to a record
• Fidget toy bin
• Text people back
• Water plants

Desserts:

• Instagram/TikTok/Twitter
• Nintendo Switch
• Online shopping

Other Resources:

• The “Dopamine Menu”: A Lifeline for Thriving with ADHD
• Make a Dopamine Menu and Keep Yourself Full(filled)
• Dopamine menus: the science behind the trend – and how it might help people with ADHD
• What Is A Dopamine Menu? Experts Explain The Happiness Hack Everyone Is Trying
• Using a Dopamine Menu to Stimulate Your ADHD Brain
• Dopamine Menu Ideas and Examples
• How to Make Your Own Dopamine Menu & Why It May Help Increase Happiness
• Dopamine menus: Give your brain some space
• As a Therapist With ADHD, Here’s What’s On My Dopamine Menu