Dopamine menu builder
Write down what helps you get going or recharge, sorted like a restaurant menu. Borrow ideas with one tap. When you're stuck, you pick from the menu instead of reaching for your phone.
Pick one for me, filter by time and energy, save it as a wallpaper or a PDF, or share it as a link.
New to the idea? Read what a dopamine menu is and how to use it.
Stuck? Let your menu decide
Your menu (this is what prints)
My dopamine menu
Pick one. Any one. That's the whole rule.
Appetizers Quick boosts, about 5 minutes
Entrées Bigger things that really recharge you
Sides Pair these with boring tasks
Desserts Fun but easy to overdo: enjoy on purpose
Specials Rare treats worth planning for
Free dopamine menu builder · tinywinsplanner.com
Saved only in this browser, never sent to us. A share link carries the menu inside the link itself. Empty lines print blank, so you can add ideas by hand.
How to use your menu
- Stuck before a task? Pick an appetizer, then start.
- Facing something boring? Add a side.
- Running on empty? Choose an entrée, not a dessert.
- Finished something hard? A dessert or a special is your reward.
- Can't decide at all? Set your time and energy and press Pick one for me.
Keep it where you'll see it: as your phone wallpaper, on the fridge, by your desk, or as the first page of your planner. Cross out what stops working and add new ideas once a month. This is a self-organisation tool, not a treatment.
Questions
Is the dopamine menu builder free?
Yes. No email, no account and no payment. Type your menu, then print it, download it as a PDF or a phone wallpaper, or share it as a link.
Is what I type saved anywhere?
Only in your own browser, so your menu is still there when you come back on the same device. It is never sent to us. The Clear button deletes it.
How do I get it into GoodNotes or onto my phone?
Press Download PDF and pick US Letter, A4 or the tablet size, then open the file in GoodNotes, Notability or any PDF app. For your lock screen, use Download as wallpaper and set the picture as your wallpaper.
What does "Pick one for me" do?
It chooses one thing from your menu at random, so you don't have to decide. Tag items with how long they take and how much energy they need, then tell it how much time and energy you have right now.
What is in a share link?
Your menu itself, packed into the link. Nothing is stored on our side. Anyone with the link can see the menu, so share it only with people you would show it to. They can press Make it mine to get their own copy.
Can I leave some lines empty?
Yes. Empty lines print as blank lines, so you can add ideas by hand later. Three good ideas per section are better than six you will never use.
Does a dopamine menu treat ADHD?
No. It is a self-organisation and motivation tool, not a treatment and not medical advice. The name is a metaphor for a list of things that help you get going or recharge.
Want it inside a planner?
The free Starter Kit has a dopamine menu page plus day pages, a brain dump and a welcome-back page. The Undated ADHD Digital Planner keeps a dopamine menu and a reward bank two taps from every page.
Get the free Starter KitSelf-organisation tools, not medical advice.