How to Boost Dopamine with ADHD: The Dopamine Menu
- Eric Kaufmann
- Sep 26
- 5 min read
Updated: Sep 29
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Hi Friend,
I have such a love-hate relationship with social media. On the one hand, it’s amazing. I can send surf clips to my buddies, share funny dog videos with my wife, and get inspired by podcast snippets.
But more often than not, I open Instagram for “just a few minutes” and 45 minutes later, I’m watching a raccoon eat spaghetti and wondering where my evening went.
You know what that’s like, right?
The guilt hits, and I think, What am I doing?!
Like many adults with ADHD, I often reach for my phone when I’m bored, anxious, or avoiding something. It’s the easy choice. But it drains my energy and leaves me feeling like I wasted my time.
A few years ago, I discovered the concept of a dopamine menu from Jessica McCabe at How to ADHD. I hyperfocused (naturally), made my own version, and still use it today.
Now, instead of scrolling, I grab my dopamine menu. I use it when I need a quick break from work, don’t know what to do on the weekend, or impulsively reach for my phone.
Today, we are learning how you can build and use a dopamine menu so you spend less time scrolling and more time doing what brings you joy.
Let’s dive in.
What is a Dopamine Menu?
A dopamine menu is a list of activities that give you a healthy boost of dopamine (that’s the brain chemical that fuels motivation, energy, and focus). It's something I build with my adult executive function coaching clients.
For people with ADHD or who are on the autism spectrum, it’s especially powerful for two reasons:
First, it helps reduce impulsive habits such as grabbing our phones when we are bored or tired.
Secondly, it helps us practice and strengthen executive function skills like sustained attention, emotional regulation, and prioritization.
I adapted McCabe’s menu from five to three categories:
Appetizers: activities that take under 10 minutes. I use them as microbreaks during a busy day.
Skate in the driveway
Quick walk
20 air squats
Entrees: these are longer activities that I do after work or on the weekend.
Take Chili (my dog) for a walk
Go for a hike
Read a graphic novel
Sides: I pair these with boring tasks to make adulting more enjoyable.
A podcast while folding laundry
Music while answering emails
Think of it like a restaurant menu. When you’re bored, need a break, or are procrastinating, you order an activity off the “menu”. That way, you avoid the trap of doomscrolling and instead pick something that brings you joy.
Common Dopamine Menu Mistakes
Having a dopamine menu is great, but I still see people make mistakes when creating and using one. So, before you start yours, keep an eye out for these traps:
Staring at a blank menu, feeling unsure of what to add, is the most common challenge I notice in my clients. This can be tricky, so if you’re stuck, ask yourself these questions:
What brings me joy?
What calms me down?
What makes me feel at peace?
If you still need more ideas, head over to ChatGPT or your favorite AI tool and use this prompt:
What are 5 evidence-based activities for adults that boost dopamine and can be done in under X minutes?
My clients also mention overthinking the “right” choice when using their menu, allowing decision paralysis to set in. When that’s the case, I recommend using an online random choice generator, like this one.
Lastly, I see people choosing substances or their phone, instead of their dopamine menu. Many studies, like this one, have found that the low dopamine states, which often occur in adults with ADHD, are tied to substance abuse disorders.
Sometimes this is linked to a habit they are working to break, and other times they simply forget their dopamine menu exists.
These mistakes are common for my neurodivergent clients who are autistic or have ADHD because of the demand it puts on our executive function. We must control our impulses, use our working memory, prioritize, plan, and task initiate. That's a lot!
When Should I Use My Dopamine Menu?
You can use your dopamine menu anytime! I find it is most helpful when…
I need a quick break in the middle of the workday.
I have a few minutes in between meetings and don’t want to use my phone.
I’m bored.
My energy is low, but I have a lot to do.
I find myself doomscrolling, wishing I were doing something else.
These are all executive function pressure points where a dopamine menu helps you make a choice you feel proud of.
How Do I Create a Dopamine Menu?
You can create a dopamine menu in three steps. Get creative, have fun with it, and if you’d like a starting point, you can download my free template and example menu here.
Step 1: Brainstorm activities for each category.
Appetizers: What are helpful breaks that give me energy?
Entrees: What activities bring me joy? Is there anything I want to learn?
Snacks: What makes boring, adult talks feel more fun?
Step 2: Make it visual.
Hang your menu in your workspace, post it in your kitchen, or set it as your phone wallpaper.
Step 3: Experiment.
There are no rules here! Just like a restaurant, you are allowed to change your mind and add or remove activities from your menu at any time.
Summary
For neurodivergent adults with ADHD or who are on the autism spectrum, impulsive habits like doomscrolling are difficult to manage. More often than not, we end up regretting the hours we spend on our phones, but don’t know what else to do with our time.
That’s where a dopamine menu helps.
It gives your brain a clear set of options to choose from so you can take a microbreak that actually feels like a break, regulate your emotions, or boost motivation while improving executive function skills.
You can build your dopamine menu in four steps:
Download my free template.
Brainstorm activities for each section.
Make it visual: hang it in your workspace, post it in your kitchen, or set it as your phone wallpaper.
Add or remove items as you experiment.
This week, instead of losing another hour to social media, order something off your dopamine menu.
And, if you find yourself feeling stuck, reply to this email. I’d love to help you brainstorm some ideas.
In service,
Eric
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About the Author
Eric Kaufmann is an Educational Therapist, Certified Executive Function Coach, and speaker. He is the Co-founder of UpSkill Specialists, an executive function coaching company that helps adults and workplace teams overcome disorganization, procrastination, and productivity roadblocks. Eric is also the founder of Elevate Learning Solutions, an Educational Therapy practice that supports neurodivergent students in becoming independent and confident. Book Eric to speak or lead a workshop.
