Bored, tired or putting something off, and reaching for your phone again? Plan better options in advance.
The Dopamine Menu: plan feel-good activities you'll actually enjoy, set out like a restaurant menu, so you reach for something better than your phone.
When you're bored, tired or putting something off, it's easy to default to scrolling or snacking. A dopamine menu gives you better options in advance, so when the moment comes you just pick from your menu.
The five courses
- Starters: quick boosts (1–10 minutes)
- Mains: deeper fun (30+ minutes)
- Sides: make boring tasks better
- Desserts: enjoy, with limits
- Specials: bigger treats to look forward to
What's included
- Welcome & how to use
- Example dopamine menu (for inspiration)
- My Dopamine Menu (fill-in)
- Phone-Free Swaps
- The Boredom Bank: 60 ideas to tick
- Weekly Menu Planner
- Today's Menu (3 days per page, with mood before & after)
- Task & Reward Planner
- 30-Day Menu Tracker
- Weekly Menu Review
- Cut-out Pocket Menu (2 cards)
- NEW: Mood & Energy Log (see which activities really help)
- NEW: Fridge Menu poster
- NEW: Weekend & Seasonal Specials
- NEW: 3 dopamine menu phone wallpapers (PNG)
Format: A4 and US Letter PDFs · print at home or use on a tablet. Instant digital download from Etsy. For personal use only.
Free guides that go with this
This planner is a self-development tool, not medical advice.
