🔼: [[🛠 Pendulation Toolkit]] ###### Dopamine Menu [[On Tools, Skills, and Practices...]] Type: Use: [[💡 ADHD]], [[💡 Dopamine]] Add things that make you feel excited and consider what you usually do that aren't very good for you. If nothing is fun, tell your doctor and therapist. 1. Appetizers: Quick dopamine boosts - Jumping jacks - Coffee - Five minutes on social media 2. Entrees: Things that are exciting, healthy, and make you feel alive. - Playing an instrument - Dog park - Gym or yoga - Quality time with friends - Game night 3. Sides: things that make stuff more engaging - Music - Fidget toys - Increased challenge 4. Deserts: Go-to things you like but aren't necessarily healthy and area easy to do too much of. - Social media - Texting - Spending time with people who aren't present - Ruminating - Binge eating - Watching TV - Solo video games 5. Specials - Concerts - Travel - Shopping - Dinner 6. Prep - Set up your stuff for when you need it and place them appropriately. Make the good stuff easier and the bad stuff more difficult.