Are you, or someone you care for, easily drawn to high-dopamine activities like social media or gaming, only to experience a frustrating "crash" afterwards? Many people, particularly those who are neurodiverse, find themselves in this cycle. Our Dopamine Menu offers a fresh approach to self-care, helping you understand your body's need for dopamine and cultivate healthier habits.
 
This free downloadable resource provides a structured way to plan your day, incorporating a variety of dopamine-boosting activities to avoid the intense highs and lows that can lead to stress and conflict. We've structured it around a meal plan metaphor, making it easy to understand and use:
 
Appetisers: Small, quick dopamine boosts you can enjoy throughout the day—a short walk, making a cup of tea, a quick phone call.
Main Course: A larger, enjoyable activity for daily self-care—a longer walk, having a bath, listening to music.
Side Dishes: Activities that help you complete tasks—listening to a podcast while cleaning, for example.
Dessert: Activities you enjoy but might need to limit—chocolate, screen time, etc.
Specials: Infrequent, high-reward activities like a day out or a holiday.
 
We've included examples from our own families to illustrate how you can use the menu to plan your day and help children understand their dopamine needs. Use it for personal reflection, setting goals, incorporating mindfulness practices, and daily check-ins to monitor how different activities impact your mood and overall wellbeing.
 
Download your free copy today and start creating a more balanced and fulfilling routine!