Dopamine Menu Builder

Your personal
reset kit

Therapists recommend dopamine menus — a personalised list of activities that reliably restore you. Not a generic list. Yours, sized for every situation: 2-minute desk resets and 30-minute deep recharges.

⏳ Takes about 10 minutes to build
💾 Saved locally — access from any page
🔒 Never sent anywhere
1
Your states
2
Pick activities
3
Tag them
4
Your menu

Which states do you commonly experience?

Select all that apply. Your menu will include activities sized for each state — so when you are depleted at 3pm, you only see what works for that moment.

🔋
Depleted
Running on empty. Everything feels heavy. Basic tasks require outsized effort. The battery is genuinely flat.
✓
😰
Anxious
Wound too tight. Racing thoughts, physical tension, or that pre-catastrophe hum in the background that will not stop.
✓
🌊
Overstimulated
Sensory overload or cognitive overwhelm. Too much input. The world is too loud, too bright, too much all at once.
✓
😶
Bored / Understimulated
Not enough input. The ADHD brain needs dopamine to function. Understimulation is as disruptive as overstimulation.
✓

Which of these work for you?

Click everything that reliably helps you reset — even a little. You will fine-tune details next. Include small things — the 2-minute ones matter most when you are in a state.

Tag each activity

Set the effort level, time needed, and location for each. We have pre-filled sensible defaults — adjust anything that does not fit how you actually use it.

Your dopamine menu

Filter by time available or your current state.

Time: State:

Save your menu

Save it once and a floating button appears on every page — so you are one tap away from your reset options, wherever you are on the site.