How to Make a Dopamine Menu (Plus, When to Use It)

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Board certified psychiatrist Kirsten Thompson, MD explains why dopamine menus are helpful & how to create one

Co-authored by Kirsten Thompson, MD and Marcus Pruitt, BS

Last Updated: February 3, 2026 Fact Checked

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• What's a dopamine menu?
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• Making a Dopamine Menu
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• Using a Dopamine Menu
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• What if it doesn’t work?
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• Signs It’s For You

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When you need an extra boost to get something done, you may search for help on TikTok and come across something called a dopamine menu. A dopamine menu is a menu full of activities designed to give you dopamine, and it’s different for everyone. In this article, we’ll do a deep-dive into what a dopamine menu is, how to make one for yourself, and when to use one, all with the help of psychiatrists, psychologists, and a professional therapist. Read on to learn all about dopamine menus!

Dopamine Menu Meaning

Board certified psychiatrist Kirsten Thompson, MD says a dopamine menu is a menu of activities curated to boost your mood and dopamine levels. The menu includes appetizers (quick boosters), entrees (long boosters), sides (boosters during tasks), desserts (boosters used in moderation), and specials (big boosters).

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Section 1 of 5:

What is a dopamine menu?

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1. 
   A dopamine menu is a list of activities designed to boost your mood. Dr. Thompson says a dopamine menu isn’t a medical term, but rather a simple and intentional way to boost your mood and motivation by giving your brain a chance to increase dopamine, which is a “feel-good” neurotransmitter. She says the menu is specific to you and includes activities that make you feel good. For instance, this might be going for a walk, having a coffee, or playing sports with your friends. The goal is to give you the boost you need to accomplish your responsibilities.

   • Also known as a “dopamenu,” the dopamine menu is broken into 5 “courses”:
     • Appetizers: Light mood boosters
     • Entrees: Extended mood boosters
     • Sides: Activities to do alongside your task
     • Desserts: Mood boosters to employ in moderation
     • Specials: Occasional mood-boosters
   • Dopamine menus are often used by people with ADHD to stimulate dopamine in their brains.
   • What is dopamine? Clinical psychologist Asa Don Brown, PhD, FAAETS, says that “Dopamine is a neurotransmitter in the brain associated with motor function, mood, decision-making, and pleasure.”
   • Dr. Thompson adds that dopamine is “deeply involved in the brain reward pathways and therefore plays a significant role in pleasure, motivation, and learning.”

   Meet the wikiHow Experts

   Kirsten Thompson, MD, is a Board Certified Psychiatrist who specializes in helping patients with ADHD, anxiety, and other psychological disorders.

   Asa Don Brown, PhD, FAAETS, is a Clinical Psychologist with over 30 years of experience working with family, children, and couples and treating psychological disorders.

   Moshe Ratson, MFT, PCC, is a Professional Therapist who helps individuals become stronger and more adaptable while liberating their internal and external constraints.

   Rebecca Tenzer, MA, LCSW, is a Clinical Therapist & Adjunct Professor with over 18 years of clinical and educational experience in the mental health field.
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Section 2 of 5:

How to Make a Dopamine Menu

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1. 
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   Pick your appetizers, entrees, sides, desserts, and specials. Dr. Thompson says appetizers are quick, feel-good behaviors, like doing 10 jumping jacks. Entrees are heartier and more satisfying activities, like walking, calling a friend, or making art, she says. Desserts are indulgent activities that need regulation, Dr. Thompson explains, like watching TV or eating a sweet treat. Sides are things you can do alongside your tasks, like listening to music or an audiobook, and specials are larger mood-boosters employed on occasion, like going to a concert. Build a list of things in each category, using unique things that specifically bring you joy, or check out these examples if you're stumped:

   • Appetizer Examples:
     • Doing 10 jumping jacks
     • Meditating for five minutes
     • Making a cup of coffee
     • Eating your favorite snack
     • Drawing a quick sketch
   • Entree Examples:
     • Going to the gym
     • Organizing your closet
     • Taking your dog for a walk
     • Journaling
     • Cooking a new meal
     • Practicing your hobbies
   • Side Examples:
     • Listening to a podcast
     • Turning on a sitcom
     • Playing with a fidget toy
     • Doing a task around another person (aka body doubling)
     • Turning on a diffuser
   • Dessert Examples:
     • Scrolling on social media
     • Watching TV
     • Playing video games alone
     • Ordering food
     • Making a milkshake
   • Special Examples:
     • Going to a concert
     • Booking a vacation
     • Taking a week off from work
     • Going to the movies
     • Taking a class
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   Revise your menu of activities. Once you’ve got a big list of potential items to put on your dopamine menu, read through it to see which activities you’d actually be interested in doing regularly. Think about how long each activity will take, how you’ll be able to fit them into your schedule, and how much it’ll boost your mood. If you find that some of the activities are unrealistic or uninteresting, trade them for things that will actually give you a dopamine boost.

   • Consider moving activities around to different categories if you find that they’d take up more time or energy than you initially thought.
   • To help compile your menu, Dr. Thompson says to make a list of behaviors and activities that you enjoy, like dancing and hanging out with a friend. Make sure to include health-supported activities, like exercising and getting outside.
   • Then, Dr. Thompson says to simply break them down by course type: appetizer, entree, dessert, etc.
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   Play around with wording to make your menu more enticing. If you’re having a hard time making a menu that’ll really boost your dopamine levels and get you up and at ‘em, write fun, exciting descriptions of the activities to give yourself extra motivation. For example, if you’re bored with standard walks, try defining the walk as a “trek across the land to keep your blood warm while you explore a gorgeous countryside.”
4. 
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   Make a full document of the menu that’s easy to read. Put all of the information you’ve gathered so far in a document and format it in a way that’s easy to read and understand. Make the course names of the menu larger than the activities, separate each section so you can easily find each type of course, and order the activities vertically, so they’re easy to read.

   • You can even make your document your favorite color or play around with the fonts so that it’s more visually appealing to you!
5. 
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   Make sure the final menu is easy to access. Once you’re satisfied with the menu and format, print out your document and put it somewhere that you frequent regularly, like the fridge, bathroom mirror, or desk. To really make it accessible, take a screenshot of the document and make it your phone or computer wallpaper (or both). When the menu’s easy to access, it’ll be easier to stay consistent with the activities.
6. 
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   Prepare your space so you can access your menu ingredients easily. Now that you know the activities on your list, gather up the items related to them, so you can easily access them when needed. For example, if one of the activities on your list is drawing, keep your sketchbook and a pencil on your desk so you can easily access them when you need a dopamine boost.
7. 
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   Create stops and barriers to keep yourself from overindulging. Sometimes, a dopamine menu is a little too tasty, so incorporate stops like timers or reminders that keep you from leaning too much into the activities that bring you joy when you need to get other stuff done. For example, if you want to scroll for a quick dopamine boost, set a quick timer (2-3 minutes), and put your phone in another room once it goes off to stop yourself from doomscrolling.
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Section 3 of 5:

When to Use Your Dopamine Menu

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1. 
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   Use your dopamine menu when you’re unmotivated. When you’re having a hard time finding the motivation to complete your tasks and responsibilities, do some of the things on your dopamine menu to increase your dopamine levels and find that motivation. After building up your dopamine levels, you’ll have an easier time knocking out your responsibilities.

   • Just make sure to get right back to the task at hand as soon as you finish your dopamine activity.The goal is to increase your motivation, not to push your responsibilities away!
2. 
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   When you’re struggling with your mood, use your dopamine menu. Dopamine menus give you a curated list of mood boosters that are specific to your interests. So, when you’re having a hard time emotionally, do one of the things on your dopamine menu to boost your mood. It can be something big or small, whatever the situation calls for.

   • For example, if you need a quick mood boost, go for an appetizer. If you’re struggling and need a long-term boost, go for an entree.
   • Dr. Thompson notes that “having a menu of 'approved' items on your dopamine menu can help you from defaulting to other dopamine-generating activities that might feel good in the moment, but make you feel worse later (such as doom scrolling or eating half of a chocolate cake!).”
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Section 4 of 5:

What to Do When Your Dopamine Menu Doesn’t Work

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1. 
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   Break your routine with something new. When the things that typically bring you dopamine aren’t working, marriage and family therapist Moshe Ratson, MFT, PCC, says to “Break your routine and add some new excitement. Do new, exciting things that you normally don’t do. The novelty activates our brain’s good chemicals: dopamine and norepinephrine.”

   • If you’re having a hard time figuring out new things to do, try these options:
     • Visit a museum you’ve never been to.
     • Go to a film screening.
     • Try out a new hike.
     • Play a new video game.
     • Sign up for a class on a topic you’re interested in, but never thoroughly learned.
   • If nothing on your menu is working, consider rewriting it with new things you don’t regularly do. ADHD brains thrive on novelty, so you may just need to switch things up.
   • Even if you don’t have ADHD, switching things up can be beneficial to your mood, as you’re experiencing new things and making fresh memories.
2. 
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   If nothing helps boost your mood, reach out to a friend or therapist. “When the dopamine menu is no longer working to boost your mood, reach out to someone you trust for help,” says Dr. Thompson. This might be a friend, family member, doctor, therapist, or psychiatric professional. If you’re struggling with something more serious, like depression or anxiety, connect with a therapist for help. They can provide you with the necessary tools and tactics to break out of a depressive or anxious episode, so don’t be afraid of seeking help if you need it.

   • According to clinical therapist & adjunct professor Rebecca Tenzer, MA, LCSW, "The earlier you seek treatment, the better.” Consider reaching out to a therapist once you notice your mood declining, rather than waiting until you’re at rock bottom.
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Section 5 of 5:

Signs a Dopamine Menu Is For You

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1. 
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   A dopamine menu is useful if you struggle with ADHD. The concept of a dopamine menu was created by Jessica McCabe, the creator of How to ADHD on YouTube. McCabe regularly advocates for using a dopamine menu to combat your ADHD, as it creates a routine for you to follow that balances the things you need to do with things you want to do.

   • For example, if you’re trying to handle your tasks for the day and are having a hard time, you can do something from the side or appetizer section of your dopamine menu to give you the extra boost needed to knock them out.
2. 
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   A dopamine menu is also useful if you struggle with focusing. If you constantly find yourself picking up your phone and scrolling when you need to be getting things done, a dopamine menu can help shake you out of that habit. The menu gives you a list of things to do when you’re looking for focus, ranging from things you can do on the side while knocking out your responsibilities to things you can do while taking a break from them.

   • Either way, by rewarding your brain, you’ll be able to bring your focus back to what needs to be done (as long as you don’t overindulge in the menu).
   • Consider setting a timer if you struggle with getting lost in the activities on your dopamine menu. That way, you’ll have a reminder to get back to your responsibilities.
3. 
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   If you deal with a fluctuating mood, a dopamine menu can be helpful. When your mood is constantly up and down, and you’re looking for a quick way to regulate it, a dopamine menu can be especially useful, as it gives you a list of dopamine-replenishing activities to do in different situations. By getting into a routine and having something to help when you get down in the dumps, you’ll be able to get back on track.
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