dopamine menu
/ˈdoʊpəmiːn ˈmɛnjuː/
CommonA personal list of activities that reliably boost your mood or motivation.
Popularized in ADHD and mental health communities. Sometimes called a 'dopamine buffet'. The list is intentional and personal, not generic self-care advice.
Real-world examples4 examples
| # | Example | What it means | Source |
|---|---|---|---|
| 01 | made myself a dopamine menu for bad brain days. top item is a 10 min walk. | The person created a personal list of mood-boosters for low days. | tiktok, 2023 |
| 02 | can't focus at all. time to consult the dopamine menu | The person is going to do something from their list to get unstuck. | x, 2023 |
| 03 | my therapist literally told me to make a dopamine menu. best advice i've gotten. | The person's therapist recommended the strategy and it helped. | reddit, 2024 |
| 04 | what's on your dopamine menu? mine is: playlist i love, stretching, texting a friend. | Asking others to share what works for them. | tiktok, 2024 |
Use it when
- You need a go-to list of things that reliably lift your mood.
- You are stuck in low motivation and need something to get started.
- You want to replace mindless scrolling with something intentional.
- You are explaining ADHD coping strategies to someone.
Do not use it when
- You just mean a list of things you like in general.
- You are talking about food or eating habits.
Variations and related forms
Origin and context
Emerged from ADHD and neurodivergent wellness communities online, particularly on TikTok and Reddit, in the early 2020s. Framed as an accessible alternative to generic self-care advice.
- First seen
- early-2020s
- Confidence
- medium
Cite this page
Use this stable URL to reference the entry.
https://slang.fyi/dopamine-menuUpdated: 2026-08-28License: CC BY 4.0