A dopamine menu is a personalised list of activities that generate positive feelings — organised like a restaurant menu into starters (quick, easy), mains (more involved), sides (complementary activities), and desserts (occasional treats).
When bored or struggling, most people default to the most readily available dopamine source — usually their phone. A dopamine menu provides pre-planned alternatives at different effort levels, so the decision is made before the moment of temptation rather than during it.
Combine with our free digital detox planner for the most effective results.