Build your Dopamenu.
When your brain wants a hit, the default becomes the doom-scroll. A dopamine menu pre-decides your options — so “I need a dopamine hit” has an answer that isn’t your phone. Fill it in. It saves itself.
This menu lives on your device only — it saves automatically, and comes back when you return. Nothing is uploaded.
Why a menu beats willpower
An ADHD brain reaches for dopamine when a task is boring — that’s wiring, not weakness. The problem isn’t wanting the hit; it’s that in the moment, deciding what takes executive function you don’t have to spare, so you fall to the easiest default (usually the one that’s hardest to stop).
A dopamenu moves the decision earlier, when you’re calm and have the bandwidth. You’re not white-knuckling — you’re reading a menu you already wrote. That’s externalized executive function: the paper holds the plan so your brain doesn’t have to.
One move: keep it where the trap is — screenshot it to your lock screen, or pin it by your desk. The menu only works if it’s faster to reach than the phone.
Which ADHD brain are you? Take the 60-second quiz →