Starters
Quick boosts, 2 to 10 minutes. For when you need a lift right now.
Dopamine menu
Plan your boosts on a good day, so a flat moment has a better option than the feed.
Free, no sign-up. Your menu stays on this device.
Your dopamine menu
Tap an idea, or type your own.
Mains
Bigger and more filling. They leave you better off, not just distracted.
Sides
Add them to a dull task to make it easier to stay with.
Desserts
Fun, but easy to overdo. Enjoy them with a limit you set first.
Specials
Now and then. Big treats worth planning and looking forward to.
How to use it
- Fill it on a good day.Add two or three things to each course while you can think clearly. Tap the ideas or write your own.
- Keep it where you look.Print it for the fridge or the wall by your desk, or paste it into your notes.
- Pick before you scroll.Feeling flat? Take a starter first. Having a dessert? Set a 10-minute timer before you begin.
Why a menu helps
When energy dips, the easiest thing within reach usually wins, and that's often a feed. A menu written ahead of time puts better options within reach too. It's the same idea as using quick rewards on purpose, and it pairs well with making the endless scroll a little harder to start.
Quick answers
What is a dopamine menu?
A list of things that reliably lift your mood or energy, sorted like a restaurant menu: quick starters, bigger mains, sides that make dull tasks easier, desserts to enjoy with a limit, and specials for now and then. You write it on a good day, so on a flat day you can pick something from it instead of reaching for the nearest feed.
Does it really change dopamine?
No promises about brain chemistry here. The name is a nickname from the ADHD community. What the menu does is simpler: it makes a better choice easy to see at the moment you need one. It isn't a treatment for ADHD.
Why are desserts separate?
Scrolling, videos and games are fun, and that's fine, but they're easy to overdo. Keeping them as desserts, with a limit you choose first ("10 minutes on a timer"), lets you enjoy them without losing the afternoon. A visible timer helps.
Is my menu saved?
Yes, on this device only, in your browser's storage. Nothing you type is sent anywhere. Clear it any time with the Clear button.
Can I print it?
Yes. Print shows just your menu, ready for the fridge or the wall by your desk. Copy as text puts it in your notes.
Is it free?
Yes. No account, no ads, no limits.