Ever notice how reaching for your phone can feel almost automatic, even when you know it’s not really what you need?

We all crave little bursts of pleasure, motivation, and reward — aka dopamine, throughout the day. 

Dopamine is a chemical messenger that shapes how we feel pleasure, focus, and motivation.

Every time you check your phone, your brain gets a tiny hit of dopamine and that quick reward keeps you coming back.

Over time, the brain starts craving that fast stimulation and becomes less sensitive to the real-life rewards that come from creativity, connection, or being outdoors.

It’s not that dopamine is bad, it’s just where it comes from that matters. We can’t out-scroll our need for sunlight, movement, or human connection!

This week, we’re exploring how to get those same satisfying hits of dopamine in a healthier, more intentional way — no screens invited!

Introducing… the Dopamine Menu

A Dopamine Menu is a simple, personalized list of go-to activities that actually make you feel good, grounded, and recharged.

Unlike scrolling, which artificially gives you a short burst of excitement before leaving you drained, a Dopamine Menu is full of small, satisfying bites of real joy, energy, and connection.

It’s meant to be something you can turn to when you’re feeling low, bored, or unmotivated to remind yourself there are better ways to feel good.

For those with ADHD, this hits even harder. Our brains naturally make less dopamine, so it takes extra intention to find balance and joy. That’s why having your own list of healthy dopamine boosters can be such a game changer.

Let's get to building our very own Dopamine Menu!

Feel free to use a journal or a piece of paper for this activity, or download this Dopamine Menu template that we've created for you!

Start With Appetizers

Think of your Dopamine Menu like a real restaurant menu, with appetizers, entrees, sides, and desserts — but instead of food, these are personalized, bite-sized experiences that spark real, healthy dopamine.

Like any menu, we’ll start with the appetizers.

Appetizers are small, bite-sized activities — usually 5 to 10 minutes — that gently ease your brain back into action.

They’re simple, enjoyable, and give you just enough dopamine to get moving without feeling overwhelmed. Think of them as “tiny wins” that set the stage for bigger tasks later. 

Some examples can be blasting your favorite song and dancing around your room like no one’s watching, watering the plants, doing a quick stretch or mobility routine, or writing a quick gratitude entry in your journal. 

The key here is simplicity. This is not a to-do list —  it’s a Dopamine Menu!

The goal is to give your brain a natural boost, a little spark of joy and momentum, so you can step into your next move feeling energized, optimistic, and focused.

Appetizer Ideas

🧹 Tidy a small corner of your room

🎶 Blast your favorite song and dance like no one’s watching

🌱 Water the plants

🐶 Pet your dog/cat

🤸 Quick stretch or mobility routine

🛏️ Make your bed

☕ Brew your favorite coffee or tea

🚶 Take a short walk around the block

📓 Write a gratitude journal entry

🛁 Take a warm shower

Add in Some Entrées

Next, we’re stepping into the entrées — the bigger, more intentional activities that can take an hour or even a whole day.

Unlike appetizers, entrées are immersive.

They’re the kind of activities you can really get lost in — the ones that are rewarding, time-consuming (in a good way), and leave you feeling accomplished and recharged.

Entrées help us step away from quick, screen-based dopamine and dive into longer, more satisfying experiences.

Think of them as your brain’s main course: energizing, meaningful, and nourishing.

Because they take more focus and intention, they can feel especially satisfying — and yes, you might even lose track of time while doing them!

Some examples of entrées include hanging out with or calling friends, going for a run or doing a longer workout, engaging in a creative activity like drawing or painting, or cooking and baking something delicious to nourish both body and brain.

Entrée Ideas

🏃 Go for a run or do a longer workout

🌿 Take a walk in nature

🎨 Draw, paint, or create something artistic

🧹 Deep clean a room or organize a bigger space

💄 Get ready for the day with physical self-care: your favorite outfit, skincare, haircare

🍰 Bake or cook something delicious

✍️ Work on a creative project: writing, crafting, or something hands-on

Don't Forget the Sides!

So far, we’ve covered appetizers (those quick, 5–10 minute mood boosters), entrees (the bigger, more immersive activities you can get lost in), and now… we’re moving on to the sides: the perfect pairings that make your everyday routines a little bit more enjoyable.

Sides are the things you can layer into boring or routine tasks to make them more stimulating and satisfying.

Think of them as “dopamine add-ons”: small boosts that make washing dishes, answering emails, or folding laundry feel less like a drag, and more like an experience.

Some examples of sides on your dopamine menu can be: listening to a podcast, audiobook, or favorite playlist while doing chores; turning on mood lighting or lighting a candle while you’re answering emails; or even body doubling, like joining a focused space coworking session!

These little additions keep your brain engaged without overstimulating it, turning dull moments into calming or even creative ones.

Sides Ideas

🎧 Podcast or playlist while you clean

🕯️ Light a candle or switch on cozy lighting

🌿 Play nature sounds while working

👯‍♀️ "Body Doubling" by joining a focused space coworking session!

🤸 Gentle stretch break between tasks

There's Still Room for Dessert…

Desserts are those indulgent, feel-good activities that give you a quick dopamine hit — like scrolling social media, online shopping, watching YouTube, or playing a video game.

They’re totally fine in moderation, but too much can leave you feeling drained instead of refreshed.

So the key here is intention.

When you choose a “dessert,” do it mindfully — maybe set a timer, or plan to indulge during a break in your regular routine.

That way, it stays enjoyable instead of turning into a binge.

If you’ve ever ended a week wishing you’d done more for yourself… now you have your own personalized guide to real, sustainable joy.

One final tip for making the most of your Dopamine Menu: make it beautiful and visible!

Turn it into a mini creative project: decorate it, add color or doodles, and post it somewhere where you’ll see it often. 

You can even snap a photo and set it as your phone’s lock screen. That way, every time you reach for your phone, you’ll get a little reminder of all the other ways you can feel good, right at your fingertips.

What to do with your Dopamine Menu

📱 Lock-screen reminder: Take a photo of your Dopamine Menu and set it as your phone lock screen - a quick nudge to choose a real dopamine activity instead of scrolling.

📝 Keep it visible: Post your Dopamine Menu somewhere you’ll see it daily -  desk, fridge, or bathroom mirror.

💡 Reflect & revise: Check in weekly - add new favorites, retire old ones, and keep your menu feeling personal and energizing.

🎨 Make your Dopamine Menu visually appealing! Draw it, decorate it, or use the Focused Space template! Turning your menu into an art activity makes it even more engaging and fun.

We hope you enjoyed making your Dopamine Menu with us: a menu of energy, creativity, and connection you can return to anytime you need a lift.

P.S. If you aren't a member of Focused Space, but could use a little help creating structure in your day, busting through procrastination, or getting motivated to push through the job search process… you are welcome to join us at one of our live guided work sessions, or morning planning sessions!

Take care,

— Farah and the focused space team