Creating a Dopamine Menu
How to Stop Eating When What You Really Need Is Stimulation, Not Food
If you live with ADHD, you already know that eating isn’t always about hunger.
Sometimes you open the cupboards because you’re bored.
Sometimes you snack because your brain feels flat.
And sometimes you reach for food because it’s the quickest way to get a hit of relief, comfort or energy.
That’s not a personal failure. It’s a dopamine problem.
Many ADHD women use food as their easiest source of stimulation because it works fast. Crunchy foods, sweet foods and salty foods give your brain a quick lift. But that lift doesn’t last, and it often leaves you feeling annoyed with yourself for “doing it again”.
This is where a dopamine menu comes in.
A dopamine menu is a simple list of quick, realistic ways to give your brain a boost without turning to food. It helps you pause, check what you actually need, and choose something that supports you instead of pulling you into another eating spiral.
Below is how to build one that actually works for an ADHD brain.
Why a Dopamine Menu Helps
1. It stops the automatic food response
When your brain is low on stimulation, it wants the fastest fix. Food is familiar, fast and easy. A menu gives you other options that are just as quick.
2. It gives you clarity in moments when thinking feels hard
When you’re overwhelmed, tired, or emotionally drained, your executive function drops. Decision-making feels slow and effortful. Having a ready-made list removes the mental load.
3. It meets the real need
Sometimes the need is comfort. Sometimes it’s a break. Sometimes it’s novelty. Food can meet those needs, but it’s not the only way. A dopamine menu helps you pick the right tool for the job.
4. It reduces shame around eating
When you understand that your body is seeking stimulation, not being “weak”, you stop beating yourself up. That alone makes it easier to change.
What To Put On Your Dopamine Menu
Think in three categories. This helps your brain choose the kind of stimulation you actually need.
Quick Lift (1–2 minutes)
These are the tiny shifts that give your brain a nudge.
Stand outside for a minute
A short burst of movement
Music that changes your mood
A sip of something cold or warm
Splash your face with water
Light a candle or open a window
A 60-second tidy of one small area
Medium Reset (5–10 minutes)
Useful when you feel restless, bored or stuck.
A short walk
A change of room or environment
A voice note to a friend
A puzzle, word game or doodle
Stretching
Folding laundry or doing a quick task
Deep Nourishment (10+ minutes)
These meet emotional needs that food often fills.
Journalling your thoughts
A warm bath or shower
Reading something soothing
Resting under a blanket
A calming hobby like knitting, gardening or colouring
Listening to a story or podcast
You don’t need all of these. Pick the things that feel realistic and comforting for you.
How to Create Your Personal Dopamine Menu
Step 1: Notice your patterns
Think about the moments when you’re most likely to wander into the kitchen. Is it after work? When switching tasks? When you’re bored? When you’re lonely? Your menu should match the situations that come up for you.
Step 2: Pick three options for each category
ADHD brains get overwhelmed with long lists. Choose three “quick lifts”, three “medium resets”, and three “deep nourishment” ideas. That’s enough.
Step 3: Make it visible
Place it somewhere easy to see: the fridge, your desk, your phone lock screen. If it’s out of sight, it won’t work.
Step 4: Practise the pause
The next time you reach for food, ask yourself:
“Am I hungry, or do I need something else?”
You don’t need to get this perfect. Even pausing for a few seconds is progress.
Step 5: Test and tweak
If something doesn’t help, swap it out. This isn’t a test you can fail. It’s about learning what actually supports your brain.
What You’ll Gain From Using a Dopamine Menu
Fewer moments of eating out of boredom or restlessness
A stronger sense of control
Less guilt and frustration
More ways to support your brain that don’t involve food
A better understanding of your real needs
More trust in yourself
When you meet your brain’s need for stimulation, comfort and relief in other ways, food stops being the only answer. And that’s when everything starts to feel easier.
For more support, join my new Binge Free with ADHD group programme in January 2026. Sign up below.
