Dopamine menu
What it means
A dopamine menu is a list, written in advance, of activities that reliably lift your mood or energy, arranged like a restaurant menu: quick starters (a song, a stretch), mains (a walk, a call with a friend), sides that pair with boring tasks (a podcast while cleaning) and desserts to enjoy in moderation (scrolling, a series). The idea is popular in ADHD communities as a way to choose stimulation on purpose.
How to use it
Write the menu on a good day, keep it where you can see it and pick from it when you notice yourself drifting. On hard days, put a main course in the plan at a fixed time, so the boost is already there.
Try it: what you write, what LifeOS does
- “today at 5pm walk in the park” → An appointment today at 17:00 with a nudge: the boost is in the plan instead of left to chance.