Build a Dopamine Menu for Focus and Motivation

Have you ever opened your textbook only to feel your brain shut down before you even read the first paragraph? Or, have you planned a study session but ended up cleaning your room for an hour instead?

If that sounds familiar, you’re not lazy—your brain might just need a little boost. There’s a surprisingly fun tool that can help you feel unstuck: the Dopamine Menu.

What is a Dopamine Menu?

Created by ADHD advocate and YouTube host Jessica McCabe (How to ADHD), the Dopamine Menu is a personalized list of activities that stimulates your brain in moments of feeling overwhelmed or unmotivated. This tool is especially helpful for individuals with ADHD, but it’s useful for anyone who struggles with focus, motivation, or procrastination.

Just like choosing a dish from a food menu, a Dopamine Menu includes starters, entrées, sides, desserts, and specials which you populate with activity options. Referring to your Dopamine Menu can help reduce the mental load of figuring out how to feel better and gives you quick, healthy options to re-energize your brain.

You can use this fillable guide with prompts for inspiration as you build your own Dopamine Menu.

Starters

Starters are short, low-effort activities that help you ease into productivity. Examples include:

• Making a cup of tea or coffee
• Doing one minute of jumping jacks or stretches
• Watering a plant
• Sending a quick voice message to a friend 

Entrées

Entrées feed your brain with satisfaction and creative energy. They are a bit more immersive than starters. Examples include:

• Cooking a comforting meal
• Diving into a creative hobby (painting, writing, coding for fun)
• Taking a relaxing bath or shower
• Reading a novel or listening to a thought-provoking podcast

Sides

Sides are simple enhancements to make challenging tasks more manageable. Examples include:

• Playing background music or ambient sounds
• Using a fidget toy or stress ball
• Lighting a scented candle or incense
• Chewing gum or snacking mindfully

Desserts

Desserts are feel-good activities that are fun and satisfying, but easy to overuse. Use them in moderation, especially if you're procrastinating. Examples include:

• Checking social media
• Watching YouTube or Netflix
• Playing a mobile game
• Rewatching your comfort show

Specials

Specials are less frequent activities that bring big dopamine rewards. They’re great to schedule after exams or during study breaks. Examples include:

• Going to a concert or live show
• Taking a weekend trip
• Spending a full day with friends or family

How to Use Your Dopamine Menu While Studying

You can pick and choose items from your personal Dopamine Menu as needed. Here are examples of how you might apply them:

• Before you study, pick a starter to ease into focus.
• While studying, add a side to make the task more enjoyable.
• After studying, reward yourself with a small dessert, in moderation.
• At the end of the day, turn to your entrées for a sense of satisfaction.
• After a tough week, plan a special as something to be excited about.

Remember to Make It Yours

The Dopamine Menu only works if it reflects you. What energizes your brain might not work for someone else. Take ten minutes, grab a notebook or open your notes app, and start building your own Dopamine Menu. If you’re ever feeling stuck, open your Menu and try what feels right for you in the moment. Think of it as a self-care cheat sheet for your brain.