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Free tool

Dopamine Menu Builder

Build your own menu of quick, healthy activities (starters, mains, sides and desserts) to reach for instead of scrolling.

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How to use it

  1. Pick ideas from each section or add your own.
  2. Keep it short; five to eight items per section is plenty.
  3. Print it or save it to your phone.

Why it helps with ADHD

When energy is low, having pre-chosen options removes the decision and makes healthier choices easier.

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Articles that use this tool

Money & life admin

ADHD and Impulse Spending: 8 Speed Bumps That Work

Impulsivity and novelty-seeking can make spending hard to control with ADHD. Eight practical speed bumps that add a pause without relying on willpower.

Focus & motivation

10 ADHD Starters for Boring or Difficult Tasks

Ten practical ways to get started on tasks that feel boring, hard or impossible, using interest, urgency, novelty and company to switch your brain on.

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