How to Build a Dopamine Menu for Your ADHD Brain

You know that thing where you're staring at your to-do list, and your brain just... won't pick anything?

Not because you're lazy. Not because you don't care. But because every single item feels equally impossible to start.

Yeah. That's not a character flaw. That's your brain looking for dopamine in a list that isn't providing any. And that's exactly what a dopamine menu fixes.

Why Normal To-Do Lists Fail ADHD Brains

Here's the thing about traditional to-do lists: they assume your brain works the same way all day.

Wake up? Full capacity. After lunch? Still sharp. 4pm slump? Push through it.

But ADHD brains don't work like that. Energy fluctuates. Motivation comes in waves. Some days, "send one email" feels harder than "reorganize entire closet."

And when everything on your list requires more energy than you have?

You pick nothing.

Then you feel bad about picking nothing.

Then the shame makes it even harder to start.

It's a loop. And it's not your fault.

What's a Dopamine Menu?

A dopamine menu is a way to organize activities by energy cost instead of priority. The concept was originally created by Eric Tivers (ADHD reWired) and featured on How to ADHD with Jessica McCabe - originally as a list of pleasurable activities to recharge your brain when depleted.

This version is adapted for productivity: instead of recharge activities, we organize tasks by energy level - so you can pick what matches your current capacity and actually get things done. Think of it like a restaurant menu, but for tasks.

Instead of sorting by "urgent" or "important" (words that mean nothing to an ADHD brain), you sort by: How much does this actually take from me right now?

Then, when you're ready to do something, you don't have to decide what. You just check in with your energy, pick that section, and choose something that fits.

The magic isn't in the tasks themselves. It's in removing the decision of "what should I do?" and replacing it with "what can I do right now?"

What Goes on Your Menu

Most dopamine menus use categories like these:

The names don't matter. Call them whatever works for you. The point is: different options for different energy levels.

Some people skip Drinks entirely. Others use them as micro-resets between tasks. Use what helps.

Why This Actually Works

ADHD brains run on interest, urgency, novelty, and challenge - not importance.

So when a task is important but boring? Your brain goes: "No thanks."

A dopamine menu works because:

• It meets you where you are. Low energy? Low-energy task. No forcing.
• It removes decision paralysis. Fewer choices within each section = easier to pick.
• Any choice is valid. Appetizers count. Desserts count. Movement is movement.
• There's no shame built in. No "overdue" labels. No red warnings. Just options.

How to Make a Dopamine Menu

Here's how to create one. Takes about 10 minutes.

The 4 Steps

That's it. You have a menu.

Now when you're stuck, you don't have to think "what should I do?" You just check your energy and pick from that section.

Using Your Menu Day-to-Day

The menu is only useful if you actually use it. Here's how:

High energy? Go for a Main. This is when deep work is possible. Don't waste it on emails.

Medium energy? Sides are your friend. Knock out a few and feel the momentum build.

Low energy? Appetizers. Five-minute tasks. Tiny wins. They still count.

Need a win? Start with Dessert. Seriously. Sometimes you need to feel good before you can do more.

Need a quick reset? Drinks. A 1-minute stretch or deep breath can shift your whole state.

Can't pick anything? Use the 2-item rule. Pick two options, flip a coin. Your gut reaction to the result tells you what you actually want.

FAQ

One Last Thing

You don't have to build the perfect menu today.

Small still counts. That's how this works.