Brain-dump first
Write down every activity that genuinely makes you feel good or engaged. Don't filter. Games, snacks, walks, songs, projects, people — capture everything.
Your ready-made menu of feel-good activities for when your brain won't start. Print it, pin it, reach for it instead of your phone.
Write down every activity that genuinely makes you feel good or engaged. Don't filter. Games, snacks, walks, songs, projects, people — capture everything.
Quick 2–5 minute hits go in appetisers, flow activities in mains, background things in sides, and pure rewards in desserts.
Write 3–4 items per section. The examples are starters — replace them with your own.
Print it (Ctrl/Cmd + P) and pin it above your desk, or set it as your phone wallpaper. A menu you can't see doesn't help.
The free Dopamine Menu Builder saves your menu in your browser, with drag-to-reorder categories and starter templates — start your 7-day free trial.
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