The Dopamine Menu

Instant PDF download · Read on your phone tonight · Nothing physical is shipped · 30-day refund

You were never the problem. You were just hungry.

• Sort anything you do into four "speeds" — Quick Hits, Snacks, Mains, Slow-Release
• Build your own menu from 60+ examples, so a bad day has a plan already written
• Emergency protocols for doom-scrolling, overstimulation and the shame spiral

A hungry brain isn't broken or lazy — it's hunting for dopamine. When it doesn't get it, it finds its own: doom-scrolling, 2am purchases, snacks, picked fights, seventeen tabs open. The Dopamine Menu is the simple framework for feeding it on purpose, so it stops stealing dopamine in ways that leave you feeling worse.

Inside: the four-speed system, a fill-in menu builder, a 30-day audit that shows you what actually works for your brain, and a one-page version to stick on the fridge. Quick to read. Built to use.

No medication advice. No diagnosis. Just a menu.

Reading this for someone in your house? It's written for the person who lives it and the person who lives with them.