If you’re feeling low on energy and struggling to find motivation—especially during the short, gloomy winter days—there’s a simple tool that might help: a dopamine menu, or what’s known as a dopamenu.

This personalized list of enjoyable activities is designed to give your brain a healthy dose of dopamine, the neurotransmitter responsible for motivation, focus, and emotional regulation.

Eric Tivers, an ADHD coach and podcast host, introduced the concept of a dopamenu on Chasing Life podcast. Tivers, who has ADHD himself, explained that a dopamenu is like a self-care toolkit—a collection of small, satisfying activities that boost mood and motivation.

While a dopamenu is especially helpful for people with ADHD, depression, or seasonal affective disorder (SAD), Tivers notes that anyone can benefit from it. Here are his five key tips for building and using your own dopamenu:

1. Create Your Dopamenu in Advance:
   Plan your list before you need it, just like making a grocery list before shopping. This way, when you feel down or unmotivated, you’ll have a ready-made list of mood-boosting activities. Keep your dopamenu visible—on the fridge or bathroom mirror—to remind you to use it.

2. Choose Activities That Matter to You:
   Your dopamenu should reflect your unique interests. Include different categories, like:

   • Appetizers: Quick, energizing activities (e.g., a short walk or a dance break).

   • Main Dishes: Longer activities that require more time or planning (e.g., painting, hiking, or attending a class).

   • Specials: Occasional treats or experiences (e.g., concerts or trips).

   • Desserts: Enjoyable but limited activities (e.g., watching a favorite show or scrolling social media).

3. Experiment with Timing:
   Try using your dopamenu at different times of day to see what works best for you. Some people prefer a dopamine boost in the morning with a workout, while others find a nightly wind-down routine more helpful.

4. Look for Patterns:
   Pay attention to when you need your dopamenu most. For example, Tivers increases his exercise intensity in late fall to combat seasonal affective disorder. Track your moods and activities to identify patterns and adjust your menu accordingly.

5. Keep It Fun and Flexible:
   Your dopamenu is a tool for experimentation, not perfection. Adjust it regularly as your interests and needs change. If an activity doesn’t work, try something new. The goal is to enjoy the process of discovering what lifts your mood.

A dopamenu is not only a practical tool for boosting motivation but also a way to explore what brings you joy. So, why not start creating yours today?