a free tool
the dopamine menu
you don't need more discipline. you might need a better option.
by shanyce lora
this opens in your browser. “save your copy” gives you a working file to keep offline. your answers save in this browser as you type.
how many minutes do you have?
you don't need more discipline. you might need a better option.
you open ten tabs and forget what you were doing. you scroll to feel something, then feel worse.
a dopamine menu is a list of things you know can shift your state, something calming, stimulating, social, creative, physical, whatever works for you. the point is having options before you default to scrolling.
build your menu
build your menu
start with one thing in quick hit below. one line per item. you can always add more later.
i have adhd. i'm a little obsessed with joy. fill this with things you enjoy, even if that's three episodes of a terrible reality show.
need ideas?
i've spent a lot of time coaching myself through adhd, and coaching friends through theirs. don't fill this with things you think you're supposed to enjoy. if color-coding your bookshelf makes you feel like a functioning person again, put that on too. it's a cheat sheet.
answer without judging the answer.
looking back
right now
if it's out of sight, it doesn't exist for me. i've taken the cabinet doors off in every apartment i've lived in for that exact reason. tape this to the bathroom mirror, the hallway, the buzzer by the door, somewhere you'll walk past it.
that's your menu.
nothing you write here leaves your browser. there's no account and no server, so i can hand you the whole thing and still never see a word of it. "save your copy" hands you the file itself, filled in, yours to keep.
get more tools like this
i make these because i want them to exist. the occasional dispatch, when there's a new one.
what brought you here? (optional)