Beyond To-Do Lists: Utilizing the "Dopamine Menu" for ADHD

A structured approach to boosting executive function and focus.

For individuals navigating ADHD or chronic burnout, the standard advice to "just focus" often feels dismissive. The challenge isn't a lack of desire to be productive; it is a neurological hurdle involving dopamine regulation. Recently, the "Dopamine Menu" has transitioned from a social media trend into a recognized strategy for managing neurodiverse brains.

Understanding the Dopamine Deficit

Dopamine is the "motivation and reward" chemical. For those with ADHD, the brain typically has lower levels of available dopamine. This leads to "stimulation seeking" where the brain hunts for high-reward activities like scrolling social media to reach a baseline level of functioning. A Dopamine Menu acts as a pre-planned toolkit to help you find healthy "stimulation hits" so you can return to your tasks.

Building Your Menu

• Starters (5-10 Mins): Quick boosts like a 5-minute stretch or a favorite song.
• Mains (30-60 Mins): Deeply engaging activities like a workout or a creative hobby.
• Sides (Passive): Things you do while working, like using a fidget tool or white noise.
• Desserts (The "Sugar Rush"): Activities like gaming that are fine in moderation but can lead to a productivity crash if overdone.

Struggling to stay focused? Our team at Telepsych4You can help you find the right balance of lifestyle changes and medication.

Here’s a Tip

Check out "How to ADHD" on YouTube for great visual menu templates.

Question

Which specific tasks or hobbies consistently help you feel more focused and mentally "recharged"?