Today, I want to look at a trend that has been gaining traction in the online productivity space.
It’s the concept of creating a Dopamine Menu, also known as a “Dopamenu.”
This concept originated from a YouTube video by Jessica McCabe, the creator and host of the channel, How to ADHD.
What is a Dopamine Menu?
A dopamine menu is a go-to list of activities you can engage in instead of mindlessly scrolling through your phone.
Similar to a restaurant menu, it categorizes activities to ensure there’s something suitable for different times and days.
Here’s how I would define each category based on the video from Jessica:
Starters: Short and simple activities.
Mains: Longer and more engaging activities.
Sides: Pair with mundane tasks to make them more enjoyable.
Desserts: Low-effort pleasures that should be done in moderation.
Specials: Occasional dopamine-rich experiences that require more time or money.
How to make a Dopamine Menu?
The “traditional" approach is to make your Dopamine Menu in a journal or on a piece of paper.
Begin with a heading for each category, followed by a bulleted list of activities.
Alternatively, you can use the Menu app I’ve created to have your Dopamine Menu easily accessible on your phone. Here’s how to set it up:
Download the Menu app.
Create a new menu.
Add categories to the menu.
Fill each category with activities.
Every time you habitually pick up your phone, you can switch to opening your Dopamine Menu instead of social media.
To further help your future self start healthier activities, you can make them more convenient.
As James Clear aptly puts it, “Your habits are often a byproduct of convenience. Humans are wired to seek the path of least resistance, which means the most convenient option is often the one that wins.”
We can take advantage of this inherent human behavior to make healthy alternatives, like playing the guitar or snacking on fruits, more accessible by placing them in a visible location.
With these preparations in place, you are ready to use your dopamine menu.
Additionally, the app offers a randomizer that you can choose to use.
When you can’t decide which activity to do or simply want to introduce some novelty, you can use this feature to pick one for you.