How to Build Your Dopamine Menu

How to Build Your Dopamine Menu: A Visual Framework for Neurodivergent Focus is a practical, ADHD-friendly guide that helps you move beyond restrictive screen-time rules and create healthier ways to meet your brain’s need for stimulation.

Instead of focusing only on what to remove, this guide shows you how to build a personalized “dopamine menu” filled with realistic options for movement, creativity, connection, calm, learning, and everyday motivation.

Inside, you’ll find simple explanations, step-by-step instructions, visual examples, printable worksheets, troubleshooting tips, and flexible menu ideas you can use at home, school, work, or on the go.

Created in connection with SeeTheirWorld.com, an ADHD education and empathy app, this guide is designed to help neurodivergent people—and the people who support them—replace shame and restriction with understanding, choice, and practical support.