My Secret Dopamine Menu for Getting Unstuck

You know those days where you technically have all the time in the world… but somehow, you still do nothing?

Yep. That’s me. If there’s no urgency, I can stretch out avoidance like it’s an art form. Before I know it, I’ve spent half the day avoiding my to-do list, feeling stuck, and convincing myself I’ll “start in five minutes.” Spoiler alert: I don’t.

That’s when I started playing around with a dopamine menu. Think of it like a list of “small to large” actions that help you combat low mood, refill your cup, and boost motivation levels. Some of the items are quick wins that trick me into starting bigger tasks, others are little rituals that get me excited to want to show up for the day.

Since using it, it’s been a game-changer. Less guilt, more follow-through, and far fewer afternoons lost to scrolling. It’s become my go-to tool for keeping personal commitments to myself, even on the days when my ADHD brain would rather do anything but.

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so, what’s on the menu?

The author of "How To ADHD: An Insider’s Guide to Working With Your Brain (Not Against It)," Jessica McCabe, created the concept of a  "dopamenu." Using her concept, I created my dopamine menu into four categories — from tiny quick wins to bigger energy boosters (and a few guilty pleasures). Here’s what’s on mine.

🍋 appetisers

These are my “no excuses” moves — the little things so easy, I can’t talk myself out of them. On days when I feel stuck, I’ll pick one, do it, and suddenly my brain’s like, oh hey, we’re doing stuff now.

• Light a candle – The simple act of lighting it feels like flipping a “focus switch.” Bonus: my space smells amazing.
• Write today’s to-do list – Even if it’s just “shower” and “open laptop,” it gets me thinking in action mode.
• Mirror work with affirmations – Yes, it feels weird at first, but talking kindly to yourself in the mirror actually works.
• 3-6-8 breathing – In for three, hold for six, out for eight. Calms my nervous system in under a minute.
• Dance it out - My go-to for shaking off sluggish energy (thanks Meredith and Christina for this one!)
• Step outside for sun – Instant mood lift. Even one minute helps.
• Put on perfume & jewellery – Even if I’m home all day, it tricks my brain into thinking I’m ready for something.

🥘 mains

These are the things that take a little more time but leave me feeling proud and recharged.

• Read a chapter – It feels indulgent, but it’s also fuel for my brain.
• Learn something new – MasterClass, a long YouTube deep dive, or a podcast that makes me think.
• Golf practice or range time – Gets me moving, gets me outside, and gives me that novelty ADHD loves.
• 20–30 minute clean – I set a timer so it doesn’t feel like a trap. Seeing the results instantly feels worth it.
• Pilates – My favourite “I don’t want to work out but I want to feel good” movement.
• Build Lego – Surprisingly calming and rewarding.
• Doodle – No pressure, just something creative to switch my brain on.

🍟 sides

These are my little “add-ons” that make boring things more bearable.

• Podcast + cleaning – Keeps my brain entertained while my hands do the work.
• Music + admin – The right playlist can make even emails feel less soul-sucking.
• Body doubling – Sitting with someone (in person or virtually) while I work helps me actually start.
• Work-from-home outfit + shoes – I don’t know why, but wearing shoes makes me feel more productive. And not slippers, like going out shoes!

🍰 desserts

The fun stuff that’s too easy to overdo. I still keep them on my list because sometimes they’re the bridge from doing nothing → doing something. The trick is stopping before they eat my whole day.

• Scrolling social media – 10 minutes can inspire me, 2 hours can drain me.
• Online shopping – Sometimes it’s fun, sometimes it’s just procrastination in disguise.
• Couch + snacks – The ultimate comfort move. Perfect in small doses, dangerous in big ones.
• Reorganising unnecessarily – My sneakiest form of productive procrastination.

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how i actually use my dopamine menu

This isn’t some rigid checklist I force myself to follow every day. It’s more like a little pick-and-mix of things that make me feel good and get me moving.

On days when I’m feeling meh, I’ll start with an appetiser. Something so quick and easy my brain can’t come up with an excuse — like lighting a candle or writing a tiny to-do list. That small win usually gives me just enough momentum to pick an entrée next, something that takes more time but leaves me feeling accomplished.

Some days I mix them up, I might start with a side, like putting on a podcast while I tidy the kitchen, and then ride that energy into a bigger task. The idea is to stack the feel-good stuff in a way that keeps the day flowing without it feeling like I’m forcing myself.

And the desserts? I keep them in my back pocket. They’re not off-limits, but I’m mindful. If I catch myself doom-scrolling or going down the Amazon rabbit hole for the third time this week, I’ll pause and swap in something from another category.

The magic is in the mix. Some days it’s one appetiser and one entrée. Other days, it’s a few sides and maybe a dessert to wind down. There’s no “perfect” way to use it. The whole point is having a menu of options so you can pick what works for that moment, instead of staring at a blank wall, wondering where to start.

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the small things add up

For me, productivity isn’t about powering through or ticking off a perfect to-do list; it’s about finding little ways to keep the day moving without burning out. My dopamine menu has become that bridge between “I can’t start” to “I’m in the zone”

When you have options that match your energy, it’s so much easier to keep momentum going. One quick win can turn into a bigger task. One small choice can shift the whole day. And over time, those choices add up — not just to more productivity, but to feeling proud of how you showed up for yourself.

Try making your own menu and see how it shifts your days. Keep it nearby, mix and match, and let it work with your energy — not against it. Productivity doesn’t have to be hard; sometimes it just starts with one small win.

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still winging it,

-namesnadia