How to Create a Dopamine Menu (Dopamenu) in ADHD?
A guide to preparing a personal dopamine menu to meet dopamine needs in healthy ways during difficult times or boredom.
Healthy Dopamine Sources
The ADHD brain cannot choose what to do in moments of boredom and turns to the phone, which is the easiest source of stimulation. Psych. Levent Billor (@psk.leventbillor) states that having a pre-prepared 'Dopamine Menu' (Dopamenu) for these moments makes it easier for the brain to select healthy activities (walking, playing an instrument, painting).
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Practical Application & Exercise