What Is This?
The Dopamine Menu Builder helps you pre-build a personalised library of reset activities sorted by energy level — so when your brain needs a state change, you already have a menu of realistic options ready to use, not a blank wall.
Why It Exists
The worst time to decide what will help you feel better is when you already feel bad. ADHD brains in low-dopamine states can't generate options — they freeze or default to the easiest possible stimulus (usually a screen). Pre-building the menu solves this by front-loading the decision-making to a moment when your brain is functional.
Who It's For
- ▸People with ADHD who get stuck in low mood or flatness and can't think of what to do
- ▸Individuals who use scrolling or passive consumption as a default reset and want alternatives
- ▸Anyone who wants a personalised toolkit for state management that actually matches their real preferences and constraints
How It Works
You populate three energy tiers (low, medium, high) plus a micro-reset category with options that genuinely work for you. You set constraints (available time, budget). The menu is stored and delivered via WhatsApp when you need it.
You get:
- ▸A personalised, tiered dopamine menu
- ▸Categories for every energy level including 30-second micro-resets
- ▸Budget and time constraints built in
- ▸WhatsApp delivery so the menu appears when you text for it
What Makes It Different
This is your menu, not a generic suggestions list. Every item is something you've confirmed works for you, organised by what you can actually manage given your current state.
