Got Dopamine? Is your brain hungry for those natural chemicals that boost motivation, support your executive functions and make you feel happy?

If that's the case (like for most ADHDers), you have come to the right place. We have a dopa-menu full of organic dopamine rich activities that will help your hunger at any given moment.

The idea of a dopa-menu was first coined by the amazingly informative YouTuber, Jessica McCabe. It involved having a list of dopamine packed activities that can be done before, during or after any difficult or draining task to give you the energy and motivation you need.

Try not to be stingy with what you choose either, feel out what will be right for the time you have, short term and long term activities can be helpful in different circumstances.

Dopamine is an incredibly important neurotransmitter, which is a chemical messenger that transmits signals in the brain and other areas of the body. It helps us all with many functions such as:


Dopamine is essential for coordinating smooth and controlled movements. It is produced in the substantia nigra, a part of the brain that is heavily involved in movement.

Reward and Pleasure:

Dopamine is often referred to as the "feel-good" neurotransmitter because it is heavily involved in the reward pathways of the brain.


Dopamine is crucial for motivation and reward-driven behavior. It helps individuals pursue goals, desires, and rewards, and plays a significant role in driving human behavior and focus.

Cognition and Mood:

Dopamine also influences cognitive functions such as attention, learning, and memory.

Regulation of Hormones:

In the hypothalamus, dopamine helps regulate the release of hormones from the pituitary gland, including prolactin.

In other words, Dopamine is a rich and golden energy drink for the brain that people with ADHD want and need. Unfortunately, when you are low on dopamine, your stomach doesn't let you know.

However, there are many symptoms of being dopamine 'hungry', the brain's version of a tummy grumble such as:

Physical Symptoms

Fatigue | Sleep Problems | Low Libido | Muscle Aches and Pains | Poor Coordination

Mental and Emotional Symptoms

Lack of Motivation | Depression | Anxiety | Difficulty Concentrating | Lack of Pleasure

Behavioral Symptoms

Cravings for Stimulants | Addictive Behaviors | Procrastination
Cognitive SymptomsMemory Issues | Poor Executive Function

So if you believe you are experiencing a lack of dopamine, step into this Dopa-restaurant link below and check out the Dopa-menu filled with organic dopamine boosting activities. You won't regret it!

We recommend adding as many of these activities as you like and whatever else boosts your dopamine in a healthy way throughout your daily routines in the Brili app. It is a great way to boost routine effectiveness.

Here are a few dopa-menu examples:

Appetizers (Before)

Appetizers (Before)

  • Physical Exercise
  • Meditation
  • Listen to Uplifting Music
  • Sunlight Exposure
  • Aromatherapy
  • Creative Visualization
  • Painting or Drawing
  • Photography Expedition
  • Explore Your Neighborhood
  • Eat With A Friend
Appetizers (Before)

Sides (During)

  • Short Break with Stretch
  • Healthy Snack and Water Break
  • Micro-Workouts
  • Visualize Success
  • Listen to Nature Sounds
  • Chew Gum
  • Chair Yoga
  • Doodle or Sketch
  • Send a Message To Someone You Love
  • Look-Up Nature Photos
Appetizers (Before)

Desserts (After)

  • Learn Something New
  • Visit a Museum or Art Gallery
  • Do a Facial or Skincare Routine
  • Watch a Comedy Show or Movie
  • Read a Good Book
  • Cook a New Recipe
  • Visit a Scenic Location
  • Watch a Short Documentary
  • Invite a Friend to Hangout
  • Write and Practice Gratitude