How to Create and Use a Dopamine Menu for Better Productivity and Well-Being

If you’ve ever felt stuck in a cycle of scrolling through social media, snacking mindlessly, or procrastinating instead of tackling important tasks, you’re not alone. Many adults with executive functioning challenges, including ADHD, often struggle with low dopamine levels, which can make it difficult to initiate tasks, stay engaged, and maintain focus. However, with the concept of a dopamine menu, you can empower yourself to manage your brain’s need for stimulation in a way that enhances productivity and well-being, without the crash that often follows less mindful choices.

Dopamine is often called the “motivation chemical” because it plays a crucial role in how we experience motivation, reward, and pleasure. It helps our brain recognize what’s interesting, rewarding, or worth pursuing. Think of dopamine as the brain’s “green light,” it tells us, Yes! This is important! Keep going!

For people with ADHD and executive functioning challenges, dopamine levels tend to be lower or less efficiently regulated. This means that everyday tasks, like starting work, responding to emails, or even making a simple decision, might feel more difficult than they should. Without enough dopamine, tasks that seem “boring” or repetitive can feel impossible to begin.

This is why our brains often crave quick dopamine hits, like scrolling through social media, playing video games, or eating sugary snacks. These activities offer fast but short-lived bursts of dopamine, leaving us chasing the next hit without actually feeling satisfied. Doom scrolling, for example, can feel like a mindless way to unwind, but it often leaves us drained, overstimulated, and even more unmotivated than before. These “cheap dopamine” sources don’t truly restore our energy or mood, they deplete them.

Instead, we need to replace these fleeting dopamine hits with activities that fill our cups, things that restore our energy, improve our mood, and actually give us more joy and motivation. Sustainable sources of dopamine, like engaging in hobbies, moving our bodies, socializing with supportive people, or completing small tasks, help us feel more focused and fulfilled in the long run. That’s where a dopamine menu comes in. By intentionally choosing activities that nourish our brains instead of depleting them, we can create lasting motivation and a greater sense of well-being.

Dr. K explains that when we use technology matters. If we check social media, play games, or watch videos first thing in the morning, we use up a lot of our dopamine early in the day. This can leave us feeling unmotivated and sluggish for the rest of the day because our brain has already gotten its “reward” from easy, instant sources.

This can also create a cycle:

• We start the day with technology, which gives us quick dopamine.
• Later, regular tasks feel boring because they don’t give the same instant reward.
• Since we feel unmotivated, we turn back to technology to get another dopamine boost.
• This keeps going, making it harder to focus on important things.

Jessica McCabe, the creator of the How to ADHD YouTube channel, is a well-known advocate for ADHD awareness and education. She shares personal experiences and research-backed strategies to help individuals with ADHD navigate daily life. One of the concepts she promotes is the dopamine menu, a personalized list of activities that boost dopamine, a neurotransmitter crucial for motivation and focus. A dopamine menu can include activities like listening to music, engaging in movement, or tackling a small, rewarding task, helping those with ADHD regulate their energy and stay engaged throughout the day.

List activities that bring you joy, movement, or focus without causing an energy crash.

List activities that bring you joy, movement, or focus without causing an energy crash.

Sort activities based on time, effort, and engagement level so you can easily choose what you need in the moment.

Keep your menu accessible—on a notes app, a sticky note near your workspace, or a whiteboard.

To make the most of your dopamine menu:

• Pre-plan Your Choices – When you notice focus or energy dipping, refer to your menu before defaulting to less productive habits.
• Mix and Match – Combine different activities to tailor your dopamine boost:
• Pair an appetizer (coffee) with a main course (journaling).
• Add a side dish (podcast) to a necessary task (folding laundry).
• Check-in With Yourself – Pay attention to how different activities make you feel. Adjust your menu based on what energizes or drains you.
• Have an Emergency Option – Keep a go-to activity for decision-fatigue moments, like stepping outside for fresh air or doing a one-minute stretch.

Your dopamine menu should evolve over time, reflecting what truly helps you stay focused and motivated. By intentionally selecting how you stimulate your brain, you can work with your executive functioning challenges rather than against them.

The key is to experiment, adapt, and make your dopamine menu work for you. Start small, add a few go-to activities, and keep your list somewhere visible. When you feel stuck, pause and choose something from your menu to help re-engage your brain in a way that supports your long-term goals. Over time, these small shifts can create lasting change, making it easier to stay motivated, enjoy your work, and feel more in control of your day.

Start today by creating your personalized dopamine menu and see the difference it makes. Your brain deserves both the stimulation it craves and the productivity you need!