What is a Dopamenu? Boost Focus & Motivation
Totally not my idea! I learned about the dopamenu from Jessica McCabe. Creator of the YouTube channel: How to ADHD. A recourse I highly recommend you to check out for yourself!
Let’s be honest, we love quick dopamine hits. Neurotypicals and Neurodivergent people are quite the same in that way. We love our desserts and like to eat them first too.
The difference, it hits us even harder especially when dysregulated! That constant spiral of wanting to do something, but doomscrolling instead to deal with the endless spiral. Trust me, I know the feeling. That’s why I tried to make my own Dopamenu to help me out!
How does a Dopamenu work?
It’s quite literally a menu for dopamine!
Dopamenu: Starters
Starters are great for prepping before you do some work, quick and easy to achieve dopamine without the risk of massive distractions. Looking at my own list, these are all things I do before starting a project or to simply take care of my body and mind.
Dopamenu: Sides
When going out for dinner with friends, I like to order bread on the side. It fills me up just enough to not get cranky while waiting for my main dish. This is also true for dopamine. Which tools and activities can you do during a task or chore to stay focused, calm, and/or regulated? Bless my noise-canceling headphones.
Dopamenu: Mains
Just like a main dish, these activities are focused on things that truly fulfill your needs. I love working out, writing, and reading. These activities do not feel like a waste of time, and I won’t feel bad for doing them. In other words: things that require effort, but you love them and feel good afterward!
Dopamenu: Desserts
Desserts are tricky: Eating ice cream, chocolate, or cookies all day sounds like a dream! But we know we should keep them to a minimum. Once in a while isn’t bad; it’s all about balance. Social media is a great example. Everyone does it! You just want to scroll for a second, and suddenly you’ve lost two hours. Welp, I started writing this blog an hour and a half ago and lost my train of thought…
Sometimes desserts can be good. Say nothing on the menu seems to work right now. Just grab a dessert. Try to be mindful about how long you do it. Hey Siri, set a timer for an hour. also love to pick off the dessert list at the end of a long day. Okay, I worked all day and posted the blog. Time for some video games!
Dopamenu: Specials
Not every Dopamenu uses specials. But I like them on mine! Restaurants use specials to surprise customers with something unique and not always available.
Same goes for your dopamine. Vacations, concerts, festivals, your favorite band… They don’t happen every week, but even knowing one is coming gives a long-lasting dopamine hit.
Why and How to use a Dopamenu!
Again, all credits go to Jessica McCabe for the Dopamenu! It just happens to be one of my favorite ADHD-friendly tools and trust me, that means something.
I tend to get stuck in spirals and forget what I like to do. I give up! So why does this work for me and why it may help you too?
1. Because your brain is gonna reach for dopamine anyway
Might as well give it options. If you don’t, it will pick whatever feels easiest. which usually means doom scrolling, snacking, zoning out, or numbing out. You’ve already did the work, now just pick what feels right. It’s like having a cheat sheet for your own brain!
2. It gives you structure without pressure
There’s no “perfect choice.” You’re not failing if you pick a dessert. The goal is to stay aware and choose with intention. Sometimes you need to calm down, you lack focus or you just need to not explode.
3. It stops the “what do I even do right now?” spiral
You know that moment when you have energy but no direction? Or too many tabs open in your brain? A Dopamenu helps you close some of these tabs. It’s like saying: “Here’s what usually helps. Pick one.”
How I use my Dopamenu (You pick your way!)
- Make your own categories.
Use starters, mains, sides, desserts or whatever. Rename them if that feels more fun. I don’t care if you call them “vibes” or “brain snacks.” Make it yours! - Build your list when you’re calm.
Pick a nice time when you feel chill and creative. I tried this during a meltdown and just made a dumb to-do list. I made mine in Canva, maybe you like to draw or have another tool. Just pick a time and place and above all: Make it fun and yours! - Post it somewhere you’ll see it.
Phone notes, whiteboard, journal, mirror, fridge, wherever your overwhelmed brain can catch it before diving into autopilot. I personally have it as my phone wallpaper. How dare you call me out and remind me of what is good for me! All jokes a side, this works for me. - Use it when you feel weird.
Stuck? Scattered? Tired but wired? Dopamenu. It’s not just for productive days, it’s for survival days too. Everyone is different and can use a Dopamenu as you see fit. Most of the time I look at mine before starting a task. It helps me pick my starters and sides. Hyperfocus and everything I need right here! - Change it as you go.
Your needs shift. So should your menu. Something that worked last week might feel wrong today. That’s not failure. That’s awareness.
Do you use a Dopamenu, or would you like to use one? I would love to hear from all of you!
Thank you for reading!
Hey Joe,
A friend of mine uses one. I wanted to ask her how it works. But you know how it goes. Scatter brain and I keep forgetting lol.
Love the post! I will for sure make one myself! I never heard of jessica before thanks for sharing! Curious about you next post, keep it up!
Awh thank you that is so sweet! I try to post every saturday from now on.
Kinda hard balancing work and writting, but I got some posts ready to go!