ADHD tools
Build a dopamine menu for better transitions.
Transitions are where ADHD days fall apart. One quick scroll easily becomes a lost hour. A dopamine menu gives you healthy, intentional choices. It removes the decision when energy is low.
Why transitions are so risky
Between tasks, your brain reaches for fast stimulation. Without a plan, you default to a feed designed to keep you scrolling.
What a dopamine menu includes
- Quick "snacks" (2–5 min: stretch, water, a song)
- "Sides" that reset you (a short walk, tidying one surface)
- "Mains" for real breaks (a hobby, time outside)
- A short "specials" list for variety
Make it easy to reach for
Keep your menu visible near your workspace. The point is to remove the decision. It protects you when your mental energy is at its lowest.
Turn good ideas into a usable system.
Unstuck Focus turns tools like this into worksheets you'll actually use.