The Wordsmith's Forge

TikTok loves 'dopamine menus'. What are they — and what are some ideas you can add to yours?

The dopamine menu concept comes from a 2020 YouTube video by Jessica McCabe (How To ADHD). In her video, she suggests that dopamine menus are a tool that people with attention deficit hyperactivity disorder (ADHD) can use when they find they need stimulation — but may be at a loss for what to do. Each person can design their menu based on what they like, dividing it into appetizers, mains, sides, and desserts.

Appetizers are activities that are quick to do and give immediate pleasure. Mains are activities that take longer to do, but are ultimately more rewarding. Sides can be paired with less enjoyable activities to make them more pleasurable. Desserts provide enjoyment, but should be taken in moderation.


This isn't just for people with ADHD or other mental differences. This is part of a healthy life in general, and a coping skill for challenges in particular.

Everyone's life needs to contain things that make them happy. It's important to identify a variety of things you enjoy, from quick fixes to lifelong satisfaction.

Also, you need to pay attention to your mood. When you find yourself feeling low or frustrated or you want to hurl the planet into the sun because PEOPLE ARE STUPID, then you need to have in your Emotional First Aid kit a list of things that can boost your mood. It's especially important if your job includes things that are stressful, so you don't burn out.

Appetizers -- These are usually little things that make you smile or laugh.

Mains -- These are major life components such as hobbies, family, faith, etc. Even if they take time to pay off, there's usually something you can use for an uplift, like walking out to look at your garden or browsing family photos.

Sides -- Also known as compensatory joys. These should be portable and flexible, so they combine easily with many other things, like listening to music while you do housework. If you talk with family or friends while working, then you're pulling in a main also.

Desserts -- These can be compensatory joys or high-value rewards. They might be unhealthy in excess (like treating yourself to an ice cream sundae) or expensive (like a major bookstore trip). Try to find some high-value rewards that aren't so limited, like a fresh fruit you love or a trip to a used book store.


Dopamenus

Dopamenu: How to create your own dopamine menu

Dopamenu Example

The dopamine menu for introverts: Simple acts that spark joy

Dopamine Menu Template (colorful)
with Happiness Inventory

Dopamine Menu Template (monochrome)

Feeling Unmotivated? Sample Our Dopamine Menu for Writers

Fuel Your Creativity With a Dopamine Menu For Artists

Using a Dopamine Menu to Stimulate Your ADHD Brain

What You Need On Your At-Home Dopamenu

Why We All Need A Dopamine Menu

Your ADHD Dopamine Menu Template


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