Struggling with focus due to ADHD? You’re not alone—about 15.5 million U.S. adults (6.0%) reported having ADHD in 2023, and nearly half were diagnosed as adults. One powerful strategy to manage symptoms is a “dopa-menu”—a list of dopamine-boosting activities to help keep your brain engaged and motivated.
By understanding how dopamine impacts focus and motivation, you can build a personalized menu of activities that provide the brain boost needed for productivity. From energizing workouts to simple rewards, these strategies can keep you on track all day long.
How Dopamine Affects Your ADHD
Dopamine plays a big role in how your brain works, especially when you have ADHD. It’s a chemical that helps with focus, motivation, and feeling good.
When your brain doesn’t have enough dopamine or doesn’t use it well, it can make concentrating and staying organized harder. With ADHD, your brain might not produce or manage dopamine the same way others’ brains do. This is why you might struggle with starting tasks, sticking to them, or feeling motivated.
Understanding how dopamine works can help you figure out ways to support your brain, like creating a “dopa-menu” with activities that naturally boost dopamine and keep you engaged.
Why You Should Create a Dopa-Menu
You should create a dopa-menu because it’s a simple way to help your brain feel good and stay focused. The term “dopamenu” was made popular by Jessica McCabe from “How to ADHD” and Eric Tivers from “ADHD reWired.”
It’s all about making a list of things you enjoy that can boost your dopamine levels, which is especially helpful if you have ADHD, giving you quick and easy ways to recharge your brain during the day.
When you use your dopa-menu regularly, you can give your brain the boost it needs to feel good and stay on track.
How to Build Your Dopa-Menu
Let’s think of your dopa-menu like planning a meal—it’s all about finding things that feed your brain and make you feel good. Here’s how you can set it up:
Main Dish
Your “main dishes” are the big, impactful things that give your brain a solid boost. These activities take more time or energy but leave you feeling great afterward.
For example, you might go for a long bike ride, work on a hobby you love, or dive into a creative project like painting or writing.
Maybe it’s something active, like a workout or yoga, or something calming, like gardening or reading a favorite book. These activities fill your plate and keep you going strong for the rest of the day.
Appetizers
Sometimes, you just need a quick pick-me-up, and that’s where “appetizers” come in. These small, easy actions can boost your dopamine in just a few minutes.
Things like listening to a favorite song, stepping outside for fresh air, dancing for a minute, or even playing with a pet can make a big difference. Think of these as your brain’s little snacks—they don’t take much time but can help you reset and refocus.
Desserts
You’ve got to have something sweet to look forward to, right? “Desserts” are the fun rewards you give yourself for getting through tasks or challenges.
Maybe it’s treating yourself to your favorite dessert (literally!), watching an episode of your favorite show, or taking a relaxing bath. These rewards are your brain’s way of saying, “Good job!” They keep you motivated and make all that effort feel worth it.
Sides
Your “sides” are the little extras that make everything else better. These are activities that support your overall well-being and help balance out your day.
Activities like stretching, journaling, meditating, or tidying up your space fit here. They may not be the main focus, but they’re important because they help you feel grounded and ready for those big activities or quick boosts.
Putting It All Together
The great thing about your dopa-menu is that it’s personal to you. Choose things that make you happy, give you energy, or help you relax.
You can mix and match throughout the day—a main dish when you have time, appetizers when you’re busy, sides to stay balanced, and desserts to celebrate your wins. It’s all about giving your brain what it needs to thrive!
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.