Dopamine Menu

Need a Quick Mood Boost?

ADHD brains crave immediate gratification. But what if you could get that dopamine hit without the guilt? This menu gives you instant access to feel-good activities organized by your current state.

What You Get:

The perfect method to induce Dopamine for the distracting, ADHD filled lives around scattered lives - based on psychologically proven data.

Included in This Menu:

✅ High Energy Activities (When You're Buzzing) can be:

• Physical: Walk, jump, dance, stretch
• Creative: Doodle, draw, write, color
• Learning: Watch tutorials, read, research
• Choose 1-2 activities to burn off excess energy

✅ Low Energy Activities (When You're Drained) can be:

• Gentle movement: Walk to kitchen, stretch, change clothes
• Creative rest: Watch ASMR, listen to music, daydream
• Social connection: Text friends, check in on loved ones
• Small tasks that feel achievable

✅ Social Activities (When You Crave Connection) can be:

• Low pressure: Text one friend, leave reviews
• Medium: Voice messages, Discord calls
• High: Group calls, meetups, game nights
• Balance social and alone time

✅ Alone Activities (When You Need Space) can be:

• Comfort zone: Read, watch TV, listen to music
• Comfortable growth: Meditate, journal, learn new skill
• Mix healthy alone time with social connection

✅ Emergency Reset Activities (What You Need for Instant Relief) can be:

• 4-7-8 breathing technique
• Cold water splash
• Movement burst (10 pushups, 10 squats)
• Change your scene (go outside, different room)
• Micro-wins (tidy one drawer, make your bed)

✅ Weekly Rotation Schedule

• Plan your week with variety
• Prevent boredom from repetition
• Mix activities for balanced mood

Why This Works for ADHD:

• Quick selection system (don't overthink it)
• Variety of activities prevents boredom (without overwhelming sensations)
• Dopamine-friendly activities
• No judgment, just do it
• Balance healthy and fun activities - because moderation is the key

How to Use:

1. write down 1-2 activities from any section
2. Set a timer (5-20 minutes)
3. Do the activity
4. Return to work or task from your ADHD board or Executive Function Planner
5. Repeat regularly to achieve moderation

Perfect For:

✓ ADHD brains craving immediate dopamine

✓ When you need a reset mid-day

✓ Before work or after long meetings

✓ Quick mood boosters anytime

✓ Building healthy coping skills

✓ After dopamine decrease.

Have your own dopamine release button!