How to Use Dopamine Menus to Beat ADHD Paralysis

Stuck in a freeze?
Scrolling your phone, doom-spiralling, watching time melt away?

That’s not laziness. That’s ADHD paralysis — when your brain locks up because it can’t see what to do next or feel enough reward to start.

A dopamine menu can help.

🍽️ What’s a Dopamine Menu?

It’s a short list of tiny, satisfying things that give your brain a gentle hit of dopamine — enough to get unstuck.

Think of it like a reset button for your nervous system. Not a to-do list. A feel-good list.

🧠 Why It Works for ADHD Brains

ADHD affects the brain’s dopamine regulation, which means:

• Starting tasks feels impossible without a “reward” cue

• We get stuck in low-dopamine loops (freeze, scroll, distract)

• Small wins can jump-start executive function again

A dopamine menu gives your brain a map to feel safe and capable again.

✅ How to Build Your Own

Break your menu into quick, accessible categories like:

✨ Body Boosts:

• Cold water splash

• 1-minute stretch or dance

• Change clothes or brush teeth

🎧 Sensory Hits:

• Listen to a favourite song

• Rub lotion or use a scented roller

• Open a window and breathe

🧠 Micro Wins:

• Cross off something already done

• Tidy one corner

• Reply to a low-stakes message

🫶 Comforts:

• Wrap in a blanket

• Make a cup of tea

• Watch 2 minutes of your comfort show

You only need one to start shifting your state.

🌀 What to Do After the Menu

Once your brain is lightly activated, you can:

• Do a 5-minute task

• Use body doubling to stay engaged

• Return to your planner or routine

If not? That’s okay.
The menu did its job — it told your brain: “You’re safe now.”

💬 Final Thought

Dopamine menus aren’t productivity hacks.
They’re self-regulation tools for ADHD brains that get stuck, frozen, or overwhelmed.

You’re not lazy. You’re paused.
You don’t need to push through — you just need a small spark.

Let your first step feel good. That’s enough.

Focus, gently. 🌿