Free tool
Dopamine menu maker
Tap the activities that actually work for you, add your own, and get a menu you can print or keep on your phone. Free, no sign-up.
Quick resets (1 to 5 minutes)
For the moment your hand reaches for your phone.
Longer breaks (15 to 30 minutes)
For a real break between study or work blocks.
Treats (set a timer first)
Things you enjoy on purpose, with an end time.
Something new (try one a week)
Keeps the menu from going stale.
How to use your menu
- Put it where the urge happens. On your desk, as your lock screen, or next to the bed. A menu you never see does nothing.
- Start small. Three to five quick resets beat a long list you have to read through.
- Time the treats. Set a timer before a show or a game, and stop when it rings.
- Swap what stops working. If an item feels flat for a week, replace it.
Want the why behind it? Read the full guide to building a dopamine menu, or see how a brain dump clears your head before a break. Planning the rest of the day? Try the free time blocking planner.
Questions
What is a dopamine menu?
A dopamine menu is a short list of activities you choose ahead of time for the moments you would otherwise grab your phone. Like a restaurant menu, it is split by size: quick resets, longer breaks, treats you time, and new things to try.
How many items should my menu have?
Fewer than you think. Three to five quick resets is a good start. A long menu turns a break into another decision, so this maker keeps each section to six items.
Is my menu saved or sent anywhere?
Your picks stay in your browser. We count that a menu was made and how many items it has, but never what is on it.
Is this medical advice?
No. A dopamine menu is a planning habit, not a treatment. If you have or think you have ADHD, talk to a doctor about care that fits you.
Is the maker free?
Yes, free with no sign-up. If you want a nudge to take a real break at the right time, the Habidu app can plan your day and remind you, and it is free to try.
A planning aid, not medical advice.