Dopamine menu builder
Make a menu of things that recharge you, so that when you are running low you can pick from a list instead of reaching for your phone.
What a dopamine menu is for
When you are bored, stuck or drained, an ADHD brain goes for the fastest stimulation it can find, which is usually a screen. Thinking of something better in that moment is hard. A dopamine menu does the thinking ahead of time: a list of things that reliably feel good, sorted by how much time and effort they take.
The idea comes from Eric Tivers and was made popular by Jessica McCabe of How to ADHD. Keep your menu where you will see it: on the fridge, by your desk, or as your phone wallpaper.
A planner that leaves room for rest
Recordo keeps your tasks, routines and notes in one place and shows you one next step at a time, so there is energy left for the things on your menu.
Download FreeCommon questions
What goes in each section?
Starters are quick boosts of about five minutes. Mains are longer activities that really refill you. Sides are things you add to a boring task to make it easier. Desserts are fun but easy to overdo. Specials are bigger treats for once in a while.
How many items should I add?
Three to five per section is plenty. A menu that is too long becomes one more thing to choose from, which is the problem you are trying to solve.
Why are phones and social media under desserts?
Because they work, but only briefly, and they are hard to stop. The menu does not ban them. It makes sure they are not the only thing on offer.
Is my menu saved?
It stays in this browser until you clear it. Print it or save it as a PDF to keep a copy.