tony’s experiments · 1-minute read
A week with a dopamine menu instead of my phone
in 30 seconds
- For a week, I used a dopamine menu to swap phone time for something physical.
- I went for walks in a park near my apartment, read a new book and started learning Spanish again.
- A menu helps because the choosing happens before the flat moment, not during it.
For one week, I used a dopamine menu to swap phone time for something physical and offline. What I ended up doing: walks in the park near my apartment, reading a new book, and learning Spanish again.
What a dopamine menu is
A dopamine menu is a short list of enjoyable activities, sorted like a restaurant menu: quick starters, longer mains, sides for boring tasks, desserts that are easy to overdo. The idea was popularized by Jessica McCabe of How to ADHD. ADDitude is clear that it’s not a treatment, just a way to decide ahead what might help.
What I chose instead of my phone
Walks in the park
There’s a park near my apartment. Instead of scrolling, I went for walks there.
A new book
I read a new book.
Spanish again
I started learning Spanish again.
Make your own menu
Pick a few boosts per course and print a one-page menu for the days you feel flat.
Open the dopamine menu makerWhy I think it worked
The phone wins because it’s the easiest thing in reach. A menu puts a few other options in reach, chosen on a better day, so I don’t have to come up with them when my head is empty.
What I can’t tell you
This isn’t a screen-time study. It’s what one week looked like for me. Your menu will look different, and that’s the point.
Questions people ask
Do I have to delete apps?
No. The menu doesn’t ban anything. It just gives you better options in the moment.
What should be on my menu?
Things you actually enjoy. Physical, offline things worked for me, but there’s no right list.
Is the phone a “dessert”?
For many people, yes: lovely and easy to overdo. Scrolling with an end time is a fine dessert.
When to get support: This guide shares everyday strategies, not medical advice. If this is making daily life hard for weeks, talk to a doctor or a mental health professional. If you’re in crisis, you can find free, confidential support in your country at findahelpline.com.
Sources
free printable kit
Free: the Fresh Start Kit
Six calm pages for the moment you come back to a plan you dropped: a fresh start page, a one-first-step today page, a low-battery day page and a write-it-all-down page. A4 and US Letter.
Get the free kitNo catching up. Just one first step.
