Everyone has coping skills and self-care habits that help them get through the day. Activities that we enjoy and boost our mood help the brain release dopamine, a neurotransmitter that helps us feel pleasure and motivates us. Folks with attention-deficit/hyperactivity disorder (ADHD) tend to have lower levels of dopamine in our brains,1 so we have to work harder to tap into those happy chemicals.
Some activities that can stimulate dopamine are not the healthiest choices, but they may be tempting because they work quickly, even if they harm us in the long term. For example, many recreational drugs cause the brain to release high amounts of dopamine in a short time. Risky behaviors that cause an adrenaline rush can have a similar effect. Brain differences around dopamine are part of why ADHDers are more likely to experience addiction2 or engage in risk-taking behaviors.3
When we are aware of these differences, we can create a menu of activities that stimulate dopamine in safe and healthy ways.
Jessica McCabe, the creator of the YouTube channel How To ADHD and author of “How To ADHD: An Insider’s Guide to Working With Your Brain (Not Against It),” created the concept of a dopamine menu, or a “dopamenu,” a list of dopamine-stimulating activities for different situations and needs. You, too, can create a dopamenu based on the activities that bring you joy.
As a therapist with ADHD, here is my personal dopamenu.
Appetizers
Appetizers on the dopamenu are activities that give a quick dopamine boost but are not overly time-consuming. They are great for sprinkling throughout the day during small breaks without causing significant disruption—perfect for people who have a lot of tasks and need to carve out time for self-care. Appetizers also work well for those who tend to hyper-focus and struggle to take breaks because you can go right back to what you were doing after a quick dopamine break.
My work day can be pretty easily divided to accommodate appetizers. Even if I have a client-heavy day, I can fit a quick appetizer in between appointments. Some only need a minute or so, while some can take up to 10 minutes. Sprinkling in dopamine appetizers helps me stay present for the rest of the day, too.
My four favorite dopamine appetizers are:
- A quick walk. I am fortunate to live in a neighborhood with clear, well-maintained sidewalks, so I can take a quick jaunt around the block. This keeps my body alert and engaged and ensures that I get some movement during my day. Therapy, especially telehealth, can be a highly sedentary job.
- Meditation scripts. There are thousands of meditation apps to choose from, with scripts on a myriad of different topics. I have always struggled with meditation because my ADHD brain does not stop. I am always thinking about something, so guided meditations and scripts are much more beneficial for me as they give my brain something to focus on. I also do not have the attention span for long meditations, so apps with short options (less than five minutes in length) are great.
- Petting a cat. It is always a good idea to pet a cat (unless you have an allergy). I like to track down one of my cats and give them a quick cuddle when I have a moment in between tasks.
- Snacks. Like many ADHDers, I sometimes forget to eat. Using a snack as a dopamine appetizer helps me make sure I get enough to eat throughout the day.
Entrees
As the name suggests, entrees are bigger activities that consume more time and energy than appetizers. They can help you unwind and self-regulate when you have a few hours to recharge or on a day off. They are hobbies and other activities that recharge us.
My top three entrees are:
- Making jewelry. Like many ADHDers, I love shiny objects. I also have a hard time with activities that require me to sit perfectly still for long periods of time. Stringing beads takes my full attention and mimics fidgeting, except I get something beautiful when I am done!
- Watching scary movies. I enjoy horror movies, especially if there is a twist or puzzle for me to solve. I also struggle with anxiety, which commonly co-occurs with ADHD. Scary movies can give anxiety an external focal point, which helps me disengage from stressors when I need to.
- Blogging. I maintain a blog where I talk about all different mental health topics. It may seem unusual to enjoy writing about the thing I do as a job during the week, but I truly enjoy sharing information. I like knowing that I can share resources that can reach people I do not have time to see in my practice, and I enjoy creating resources that others will find beneficial.
Sides
Sides are dopamine-inducing activities that are done alongside a necessary task. Sides can be essential for ADHDers who struggle to focus on doing exactly one thing at a time. I constantly use sides to keep my dopamine levels up throughout the day.
Some of my favorite sides include:
- Cats. Again, cats can be a great source of dopamine. Sometimes, one of my cats will sit on my lap while I am working on something, which can help me focus. (On the other hand, sometimes they demand my full attention and end up being more of a distraction than a source of support! Use this option with care.)
- Fidget toys. It does not work for me to sit perfectly still, so I keep about five fidget items on my desk at any given time. This gives me options to move my body a little bit without being disruptive.
- Audiobooks. I love reading, but sometimes I don’t have the focus to sit down and follow along with a book. I also struggle with holding my attention on one task at a time. Listening to an audiobook can divide my attention just enough to stay on an important task without distracting me. Plus, it helps me stay on top of my To-Be-Read list.
- The Office (US). When I do not have the attention to take in an audiobook, I throw on an episode of The Office. I have basically had this show playing on a loop since 2009.
Desserts
Finally, desserts are quick dopamine fixes that can be appropriate in small doses but risk becoming unhealthy if not used in moderation. Like actual desserts, they are not bad or wrong, but many benefit from appropriate balance. It can help to set a timer to ensure that you have your desserts in appropriate moderation.
My two favorite dopamine desserts are:
- Emotional support game apps. My personal favorite phone game is a version of solitaire that takes place on a farm. I unlock different crops, and a group of critters cheers me on. The game limits how many plays I get for free each day, which helps me moderate use (but be careful–there is an option to purchase extra plays, and microtransactions can be dangerous!). I choose not to connect a credit card to that account, which keeps me from spending money on the game.
- Scrolling. Social media is a mixed bag. I love memes, but it is easy to get pulled in. I have started using Tumblr for a quick dopamine hit. I have an account with a curated feed specifically to follow accounts that share art, memes, and stories that make me smile. I also use a screen timer on my phone to limit how much time I spend on the app, though these are easy to override, so be mindful of accountability.
As with all coping skills, you will have your own preferences, and things that work for me will not work for everyone. As you compile your own dopamenu, you might choose things I would not even think of. ADHD brains crave novelty, so remember that you will likely have to adjust your dopamenu over time as your preferences change.