A few possibilities for the energy and time you actually have. Keep what helps. Make it yours.
See a worked example“Dopamine menu” is a name for a personal list of enjoyable breaks. These activities don’t measure or promise a change in dopamine.
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A gentle end point. You can pause or finish early.
The timer runs only while this page is open. No alarms or notifications.
Your activities, pins, and check-ins save in this browser. No streaks or daily targets.
Three breaks. Nothing to plan first.
A small selection from the menu. Choose what sounds useful, and leave the rest.
Keeps your activities and check-ins. Pinning is reversible.
Build a dopamine menu that feels like yours
How to use it
Filter by energy and time, then choose a break or let the app pick from those results. Pin activities you want near the top, hide ones that don’t fit, and add your own. The timer is optional; a check-in is optional too.
A useful boundary
A menu is a way to remember choices when deciding feels hard. It isn’t a treatment or a promise that an activity will change your mood. Use your own experience to adjust it.
Read the dopamine menu guideHow this tool is put together
Choose a break by available time and energy, pin activities you want to find again, and record whether something helped. The timer provides a stopping cue. Your own notes and check-ins can guide your next choice; the app doesn’t infer a diagnosis or measure a chemical response.
“Dopamine menu” is a familiar name for a list of enjoyable activities. It isn’t a dopamine test, a detox, or a promise to change neurotransmitter levels. Durations and energy labels are editable suggestions. Choose activities that fit your body and situation.
NICE includes individually chosen environmental changes and breaks in its ADHD guidance. It doesn’t validate this menu or its particular activities. NICE NG87: recommendations.