Dopamine Menu

Build a personalized menu of healthy dopamine sources so you stop reaching for the default scroll/snack/grab.

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List activities that reliably give you a quick, healthy hit of energy or satisfaction.*

List activities that give you a slower, deeper sense of reward or pride.*

Which "cheap dopamine" sources do you default to when you are under-stimulated?*

What feeling usually comes right before you reach for a cheap source — boredom, overwhelm, rejection, fatigue?*

Design your menu: name one appetizer (2 minutes), one main (20 minutes), and one dessert (reward) you can turn to instead.*

When will you consult this menu this week instead of auto-defaulting?*

Educational Guide

When the brain is under-stimulated, it instinctively reaches for 'cheap dopamine' (scrolling, snacking). A Dopamine Menu is a pre-planned list of healthy, stimulating activities categorized by time and effort (Appetizers, Mains, Desserts). It removes the friction of having to think of a healthy alternative in a moment of low willpower.

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Dopamine Menu

Try the complete worksheet

List activities that reliably give you a quick, healthy hit of energy or satisfaction.*

List activities that give you a slower, deeper sense of reward or pride.*

Which "cheap dopamine" sources do you default to when you are under-stimulated?*

What feeling usually comes right before you reach for a cheap source — boredom, overwhelm, rejection, fatigue?*

Design your menu: name one appetizer (2 minutes), one main (20 minutes), and one dessert (reward) you can turn to instead.*

When will you consult this menu this week instead of auto-defaulting?*

Educational Guide

Built for the Client Experience

Try the complete worksheet

List activities that reliably give you a quick, healthy hit of energy or satisfaction.*

List activities that give you a slower, deeper sense of reward or pride.*

Which "cheap dopamine" sources do you default to when you are under-stimulated?*

What feeling usually comes right before you reach for a cheap source — boredom, overwhelm, rejection, fatigue?*

Design your menu: name one appetizer (2 minutes), one main (20 minutes), and one dessert (reward) you can turn to instead.*

When will you consult this menu this week instead of auto-defaulting?*

Educational Guide

Built for the Client Experience

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