The Dopamine Menu: A New Way to Stay Focused
Apr 26, 2025
Discover how creating a personalized "Dopamine Menu" can help you stay focused and motivated throughout the day by providing healthy, rewarding alternatives to mindless scrolling.
You know that feeling when you just meant to check the weather, but an hour later you're watching a random YouTube video about how pencils are made?
Yeah. We've all been there.
The truth is, our brains are wired to chase dopamine—the chemical that makes us feel rewarded. Every like, every new video, every endless scroll... it’s all engineered to keep us hooked.
And when you're tired, stressed, or bored, it's even harder to resist.
That’s where a Dopamine Menu comes in.
Instead of falling into the default mode of mindless scrolling, the Dopamine Menu gives you a set of pre-chosen activities that deliver real, satisfying rewards—without leaving you feeling drained afterward.
It's like hacking your brain's reward system... but for good.
"Most of us don’t spend hours scrolling through social media because we think it’s a good use of our time; we do it because we are looking for the stimulation we need to function."
Jessica McCabe
Creator of "How to ADHD"
So What Exactly Is a Dopamine Menu?
Think of it like your brain’s personal restaurant. Instead of ordering fast food (doomscrolling), you choose something nourishing and satisfying.
Here’s how it works:
Appetizers:
Quick, low-effort activities that give you a small dopamine boost.
Example: doing a 2-minute stretch, making your bed, stepping outside for fresh air.Mains:
More rewarding activities that require some effort but leave you feeling really good.
Example: journaling for 10 minutes, working on a hobby, going for a walk.Sides:
Things you can add to your main tasks to make them more enjoyable.
Example: listening to your favorite playlist while doing chores.Desserts:
Fun treats you enjoy in moderation—things that feel indulgent but are still intentional.
Example: watching an episode of a favorite show, having a piece of chocolate.Specials:
Big rewards that you plan ahead for, like a day trip, a dinner out, or starting a new creative project.
Having these options written down means when your brain craves stimulation, you don’t have to think.
You just pick something from your menu—and it’s way more satisfying than another accidental TikTok binge.
Why Does This Actually Work?
Because your brain isn’t the enemy.
It’s just trying to feel better. The problem is, tech companies figured out how to hijack that need for profit.
By building a Dopamine Menu, you’re giving your brain real rewards that restore you instead of draining you.
It’s not about depriving yourself of pleasure—it’s about upgrading the quality of the pleasure you seek.
How to Create Your Own Dopamine Menu
Ready to build yours? Here’s a simple guide:
Brainstorm
Spend a few minutes listing activities you know make you feel even a tiny bit better.Organize into Categories
Sort them into Appetizers, Mains, Sides, Desserts, and Specials.
Don’t worry if it’s messy—this is for you.Keep It Visible
Write it out and stick it somewhere you’ll see it daily.
Maybe it's a sticky note on your laptop, a wallpaper on your phone, or a page in your journal.Update Regularly
Some things will stop feeling rewarding after a while—and that’s okay.
Add new activities and switch things up to keep your menu fresh.
Example Dopamine Menu
Appetizers:
Do 5 jumping jacks
Drink a glass of cold water
Send a funny meme to a friend
Mains:
Sketch or doodle for 20 minutes
Cook a simple meal from scratch
Dive into a good book
Sides:
Play ambient music while working
Light a candle while cleaning
Desserts:
Watch a stand-up comedy clip
Play 20 minutes of a cozy video game
Specials:
Plan a beach day with friends
Start learning a new dance move
Pro Tip: Use Locked In to Supercharge Your Dopamine Menu
When you’re tempted to pick up your phone for a mindless scroll, having Locked In installed makes it so much easier to pause.
You literally have to scan a key to unlock your distracting apps. That moment of friction gives you just enough space to say,
"Wait... maybe I’ll check my Dopamine Menu instead."
You can even create a Focus Profile in Locked In labeled “Dopamine Break”
where you only allow certain apps, playlists, or tools that are part of your healthier habits.
Closing
Building new habits doesn’t have to feel like a fight.
You’re not weak for craving easy rewards—you’re human.
But with a little planning, you can train your brain to crave the kind of rewards that leave you smiling afterward.
Your future self will thank you.
