Free quiz 8 questions About 2 min

Build Your Dopamine Menu

Find the small things that lift your energy, and get a ready-made menu.

A dopamine menu is a list of quick, healthy things that lift your mood and energy, so you're not left scrolling when you need a boost. Eight quick questions to find what works for you, with a starter, a main and a side to try.

For reflection, not diagnosis. Only a qualified clinician can diagnose ADHD.

Question 1 of 8

You've got a free hour and low energy. You'd rather…

Go for a walk or put music on loud. Make something: cook, draw, fix. Message a friend or call someone. Read about something new or go somewhere different. Get cosy with something gentle.

Question 2 of 8

What makes a boring task bearable?

Turning it into a little project. Doing it alongside someone. Learning something while I do it. Soft music and a warm drink. Standing up or pacing while I do it.

Question 3 of 8

After a hard day, what actually helps?

Talking it through. Something new to think about. Quiet. Moving my body. Making something with my hands.

Question 4 of 8

Your scroll is most often…

Rabbit holes about random topics. Slow, soothing videos. Workout or dance videos. Recipes, DIY and crafts. Group chats.

Question 5 of 8

The best weekend morning includes…

A slow start with no plans. A run, a swim or a long walk. A project at the kitchen table. Brunch with people I like. Somewhere I've never been.

Question 6 of 8

Which reward would you work for?

A walk in the park. An hour on my hobby. A catch-up with a friend. A new podcast or book. A long bath.

Question 7 of 8

When you're bored, you…

Start rearranging things. Text someone. Start researching something. Drift off into a daydream. Fidget and need to move.

Question 8 of 8

Which sounds most like you?

People recharge me. Something new wakes my brain up. Calm is my superpower, when I can find it. I think better when I'm moving. I feel good when I've made something.

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