An ADHD dopamine menu is a pre-planned list of activities organized by energy level. ADHD brains have about 30% less dopamine activity than neurotypical brains, which leads to impulsively seeking quick dopamine hits (like doom-scrolling). A dopamine menu gives you intentional, healthier alternatives matched to your current energy level — so you can get the stimulation you need without the guilt.
Step 1: Build your menu using this free tool, choosing activities for each energy tier. Step 2: Save or screenshot your menu. Step 3: When you catch yourself doom-scrolling or feeling understimulated, check your current energy level and pick an activity from the matching tier. The key is having the menu ready BEFORE you need it — when you're already understimulated, your brain won't make good choices.
Energy tiers solve a specific ADHD problem: when you're depleted, you can't do high-energy activities, so you default to doom-scrolling because it requires zero effort. By organizing activities into Depleted (zero effort), Low Energy (small wins), Moderate (real engagement), and Energized (deep satisfaction), you always have an appropriate option no matter your state.
Yes, completely free with no signup required. This is one of 18 free ADHD micro-tools built by Kit, an AI-powered productivity app designed specifically for ADHD and neurodivergent brains. You can use this tool as much as you want without creating an account.
Dopamine traps are activities that provide instant gratification but leave you feeling worse afterward. Common ADHD dopamine traps include doom-scrolling social media, binge-watching, online shopping, and endless news cycles. They feel good in the moment but drain your energy and make it harder to do things you actually care about. The dopamine menu replaces these traps with healthier alternatives.
The dopamine menu concept was popularized by Jessica McCabe of How to ADHD and ADHD coach Eric Tivers. It's based on the understanding that ADHD brains have dopamine dysregulation and need intentional stimulation management. This free tool builds on their concept with energy-based tiers and an interactive builder.
Yes! Use the Share button to copy your personalized menu as text, share it directly to social media, or save it as an image. Many ADHD coaches use dopamine menus as part of their client work — it's a great tool to bring to therapy sessions.
A to-do list is about obligations — things you HAVE to do. A dopamine menu is about stimulation — things that FUEL you. To-do lists drain energy; dopamine menus refill it. ADHD brains need both, but most people only have the to-do list side covered. The dopamine menu fills the gap.
Why ADHD Brains Need a Dopamine Menu
If you have ADHD, you know the feeling: you're understimulated, your brain is screaming for something, and before you know it, 45 minutes have vanished into a social media scroll. That's not laziness — it's your brain hunting for dopamine.
The Science Behind Dopamine and ADHD
Research shows that ADHD brains have approximately 30% lower dopamine transporter activity compared to neurotypical brains. Dopamine isn't just about pleasure — it's the molecule of motivation, anticipation, and "wanting to do things." When your baseline dopamine is lower, your brain compensates by seeking out high-stimulation activities. This is why ADHD leads to impulsivity, sensation-seeking, and the infamous doom-scroll.
How the Dopamine Menu Works
The concept is simple but powerful: instead of relying on willpower (which ADHD brains notoriously lack), you pre-plan a menu of stimulating activities at different energy levels. When you feel the urge to scroll, you check your menu and pick something that actually satisfies your brain's need for stimulation — without the guilt spiral afterward.
The four energy tiers (Depleted, Low Energy, Moderate, Energized) solve the #1 reason dopamine menus fail: trying to do a 30-minute activity when you can barely move. Each tier is calibrated to match what your brain can actually handle at that moment.
Building Your Personalized ADHD Dopamine Menu
The best dopamine menu is one that's yours. Start with the preset activities above — they're based on what works for the ADHD community — then customize with activities you genuinely enjoy. The key is making them specific and actionable. "Listen to music" is vague. "Play my focus-lofi playlist" is a dopamine menu item.
Print your menu and put it somewhere visible, or save it to your phone's home screen. The whole point is having it ready when you need it — because when the doom-scroll urge hits, your brain won't have the executive function to come up with alternatives on the spot.