Your brain doesn't run on willpower. It runs on dopamine — and for ADHD and neurodivergent brains, that fuel system is harder to regulate, less predictable, and often depleted before you even notice.
The Dopamine Menu is a ready-to-use reference tool designed for exactly those moments. It gives you 30 research-informed activities organised by how much time and energy you actually have, not how much you wish you had.
No vague self-care lists. No "just go for a walk" advice that ignores where you're starting from. Just a practical, personalised tool that works with your brain's actual operating system.
This is for you if:
You know you need a break but can't decide what to do, so you do nothing
You've tried "self-care" advice that assumed you had time, energy, and executive function to spare
You want something low-effort to pick up in the middle of a hard day — not something else to complete
Your brain doesn't run on willpower. It runs on dopamine — and for ADHD and neurodivergent brains, that fuel system is harder to regulate, less predictable, and often depleted before you even notice.
The Dopamine Menu is a ready-to-use reference tool designed for exactly those moments. It gives you 30 research-informed activities organised by how much time and energy you actually have, not how much you wish you had.
No vague self-care lists. No "just go for a walk" advice that ignores where you're starting from. Just a practical, personalised tool that works with your brain's actual operating system.
This is for you if:
You know you need a break but can't decide what to do, so you do nothing
You've tried "self-care" advice that assumed you had time, energy, and executive function to spare
You want something low-effort to pick up in the middle of a hard day — not something else to complete
