dopamenu

This is also referred to as the dopamine menu although the short form is gaining traction and no longer needs explanation.  People who have ADHD can find it beneficial to have a dose of natural dopamine at different times, particularly when they are struggling with focus or motivation.  The menu has been popularised by a couple of bloggers in the ADHD arena and is set out to make it easier to categorise activities and make it more fun.

First there are the starters — the short activities that give you a quick burst of energy.  This might be having your favourite drink, listening to an upbeat song you love, doing a quick dance.

There there are the mains which take more time than the starters but which you need on a daily basis.  Taking a walk or doing some exercise, having a relaxing bath, taking time out with a pet.

The sides are small activities that you can fit in with everything else — listening to music while you go for your walk, having candles and perfumes in the bathroom as you take your bath, chatting to a friend while you have your favourite hot drink.

Desserts are, of course, the sugar hits.  Going away for a weekend, going out for dinner, having a massage.

It is a good idea to list the ingredients that you can select from for your dopamenu.  These can change over time and the list can expand, but it assists with quick selection when the need arises.  Actually, I don’t think you need to have ADHD to find a dopamenu helpful.