Dopamine Menu
A menu of things that actually feel good — so when your brain's flat and reaching for the doomscroll, you've got a list ready. Build yours once; it'll be here whenever you come back.
Add your own to each section — keep the examples you like, delete the rest, and drag chips to reorder or move them between sections. It saves as you go, so it's ready whenever your brain's flat.
Rewards help — but what's the actual blocker?
Seven quick taps names the pattern that keeps you stuck, and gives you the free tool built for it.
What the Dopamine Menu is for
An ADHD brain runs on interest, not importance. Deciding your rewards in advance — when you're not desperate — means you've got something real to aim at when the boring task turns up.
When to use it
- You can't make yourself do things with no payoff
- Your 'reward' defaults to scrolling and doesn't feel like one
- You want a plan for slow moments before you're in one
How it works
Build your own menu across four categories, sized from quick to bigger. It saves to this browser, so it's there next time. Choosing when you're calm beats choosing when you're depleted.
Free, works in your browser, nothing to install and no account needed. These are organising tools, not medical advice.