Free interactive builder
Build your dopamine menu.
A dopamine menu is a list of activities that reliably give you a lift, sorted like a restaurant menu. Instead of defaulting to endless scrolling, you glance at your menu and pick something intentional. Read the four courses, then build your own below and save, print, or share it.
The four courses
Appetizers
2–5 minutesSmall, quick dopamine hits for when you feel flat or stuck. A glass of cold water, stepping outside, one favorite song. Cheap and fast, so you can reach for them any time.
Entrées
Bigger and fulfillingThe satisfying activities that actually recharge you: a walk, a hobby, cooking, making something. They take more time and energy but leave you feeling genuinely better, not just distracted.
Sides
Pair with a boring taskThings that make un-fun tasks bearable when you add them on the side. A podcast while you clean, a candle lit, a timer running as a body double. They do not stand alone; they upgrade something else.
Desserts
Enjoy in moderationThe dopamine-heavy treats: social media, one more episode, a mobile game. Great in small amounts, easy to overdo. Keep them on the menu, but know they are dessert, not dinner.
Your dopamine menu builder
Tap suggestions to add them, or write your own. Your menu saves on this device, and you can print it, save it as a PDF, or copy it to share.
Appetizers
2–5 minutesTiny, quick hits to get unstuck.
Entrées
Bigger and fulfillingSatisfying activities that actually recharge you.
Sides
Pair with a boring taskThings that make the un-fun stuff bearable.
Desserts
Enjoy in moderationThe dopamine-heavy treats — great, but easy to overdo.
doneful
My Dopamine Menu
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Need a side that helps you start a chore?
Our reset timers double as a body double — a starting line, not a deadline. Pair one with the boring task on your menu.