Dopamine Menu Builder

Build a dopamine menu you can pin up: sort small and bigger pick-me-up activities into starters, mains, sides and desserts, so you have something ready when you need a lift or a reset. Preview it, then download a printable PDF in A4 or US Letter. Free, no sign-up.

A dopamine menu is a list of activities that reliably give you a lift, laid out like a restaurant menu so you can pick one on a low or restless day. This dopamine menu maker sorts them into starters for quick hits, mains for longer activities, sides to pair with dull tasks, and desserts for treats. It is a simple, practical tool that many people with ADHD find easier than deciding in the moment.

  • Live preview before you print
  • 100% free
  • No sign-up, no app
  • A4 and US Letter
  • Works offline after first load
StartersQuick 5-minute lifts
MainsLonger activities
SidesPair with a dull task
DessertsTreats, in moderation
Live preview
My Dopamine MenuStartersQuick 5-minute liftsStep outside for fresh airPlay one favourite songDrink a glass of waterQuick tidy of the deskMainsLonger activitiesGo for a walk or runWork on a hobby projectCall a friendCook something you likeSidesPair with a dull taskMusic while you do choresPodcast on the commuteSit by a window to workDessertsTreats, in moderationOne episode of a show20 minutes of a gameA square of chocolate

How to use it

  1. 1

    Add your activities

    List things that genuinely help you, from a five-minute walk to a proper hobby session.

  2. 2

    Sort into courses

    Put quick hits in starters, longer activities in mains, pairings in sides and treats in desserts.

  3. 3

    Preview and download

    Check the live preview, then download the PDF and put it somewhere you will see it.

When it comes in handy

Low-energy days

When nothing appeals, read the menu and pick a starter instead of scrolling by default.

Focus resets

Use a side to pair a boring task with something you like, so it is easier to start.

Avoiding the doom-scroll

Keep a ready list of better options so the phone is not the automatic fallback.

Live preview & 100% in your browser

The PDF is built right here in your browser, sized to the exact page you choose. Nothing you type is sent to a server, there is no sign-up and no limit, and once the page has loaded it keeps working even with no connection.

Frequently asked questions

What is a dopamine menu?
It is a written list of activities that give you a genuine lift, grouped like a menu so you can choose one quickly. The idea is to decide in advance what actually helps you, so that on a flat or scattered day you pick from the list rather than defaulting to whatever is easiest, which is often the phone.
What goes in starters, mains, sides and desserts?
Starters are quick, low-effort hits like a short walk, a song or a glass of water. Mains are longer activities that take real time, such as a hobby or exercise. Sides pair with something dull to make it bearable, like music with chores. Desserts are treats to enjoy in moderation, such as a game or a show.
Why is this useful for ADHD?
Deciding what to do in the moment is hard when your attention is low, and the easy option often wins. Having the choices written down and sorted takes that decision off your plate, so you can glance at the menu and pick something that helps rather than stalling. Keep it visible and treat it as a prompt, not a rule.

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