Is Procrastination Really Laziness? What is the Trending "Dopamine Menu"?

Is a Lack of Motivation Due to Laziness?

There are tasks that need to be done. You sit at your desk, open your computer, but your hands don't move. Before you know it, you're holding your smartphone, browsing through social media. What was supposed to be a few minutes turns into several tens of minutes, or even hours. You haven't accomplished anything, yet you feel oddly tired, leaving only a sense of guilt.

Such experiences are familiar to many people. Especially among those with ADHD or those who have traits of both autism spectrum disorder and ADHD, the struggles of "wanting to start but can't," "not reaching out even for things that should be fun," and "ending up back on the smartphone or watching videos" are frequently shared.

Here, the concept of a "dopamine menu" is gaining attention.

Just hearing the name might make it sound like a dubious "brain chemical hack." However, its essence is simple. When you're feeling down, losing concentration, or about to escape into your smartphone out of boredom or anxiety, you pre-list actions that are comfortable, easy to start, and not overly draining for you. In other words, it's a "menu of options" for your low-energy self.

Dopamine is More Than Just a "Pleasure Chemical"

Dopamine is often described as a "pleasure chemical." Indeed, it is deeply involved in actions that feel rewarding, such as eating, shopping, sexual experiences, gaming, and social media. However, that explanation is not sufficient. Dopamine is related not only to pleasure itself but also to motivation and anticipation, such as "I want to try this," "I want to do it again," and "I want to continue this action."

This is why discussions about dopamine are easily linked to ADHD. People with ADHD often find it challenging to respond to rewards or stimuli, maintain concentration, and initiate actions. Even if they understand the importance of what needs to be done, if their brain cannot find enough of a "sense of reward" in the task, it is difficult to switch into action.

At such times, scrolling on a smartphone becomes a very strong temptation. With just a slight movement of the screen, new information, notifications, images, short videos, and reactions from others appear one after another. The effort required is low, and the stimuli are high. For a tired brain, there is no easier escape route.

However, short-term pleasure does not necessarily lead to recovery. Rather, many people feel down after long hours of scrolling, thinking, "I've wasted time again." The dopamine menu is a concept prepared in advance to counter this automatic escape route by offering "other choices."

The Menu is Not a "To-Do List"

The characteristic of a dopamine menu is that it differs from a typical To-Do list. A To-Do list often lines up "obligations to be cleared." Work, cleaning, replying, shopping, procedures. Achieving them feels good, but when you're tired, just looking at the list can feel heavy.

On the other hand, a dopamine menu offers options for recovery and rebooting, not obligations. Like a restaurant menu, it ranges from light to substantial items.

For example, "appetizers" are small actions that can be done in a few minutes. Making coffee or tea, watering plants, listening to just one favorite song, opening a window, stretching, petting a pet. The goal is not a major achievement but to give the brain a small switch.

"Mains" are activities that take a little more time. Walking, cooking, reading, board games, bathing, playing an instrument, drawing, going to the gym, talking with friends. Choose actions that leave a sense of satisfaction, not just time fillers.

"Sides" are things to accompany tedious tasks. Playing a podcast while folding laundry. Playing music while cleaning. Placing a warm drink before doing paperwork. It's not about eliminating unpleasant tasks but making them slightly easier to start.

"Desserts" are enjoyable but should be used with caution. Social media, videos, TV, online shopping, and games fall into this category. Instead of banning them, change their positioning. Just as eating only dessert instead of a meal can be uncomfortable, handle highly stimulating pleasures by deciding on the amount and timing.

Additionally, you can include "Today's Specials" or "Specials," such as live events, dining out, day trips, exhibitions, and plans with friends, which are infrequent but provide fresh stimulation.

On Social Media, "It's Helpful" and "It Doesn't Last" Are Both Voiced

This concept is spreading on social media as well. On TikTok and Instagram, beautifully designed dopamine menu templates are being shared, and in ADHD-related communities, conversations about "what to include in one's menu" continue.

A common positive reaction is that it "helps in moments when you can't think of what to do." In low-energy times, even making a choice can be burdensome. You should have fun things to do, but you can't remember them. Even when you have free time, you end up back on your smartphone. For such people, having options visibly prepared in advance is helpful.

In the ADHD community on Reddit, there are posts reporting that creating a dopamine menu has reduced daily screen time. The poster included actions like listening to favorite music, walking the dog, reading books, and playing the guitar in their menu, and displayed it on their smartphone's home screen. The key was to have alternative options visible the moment they opened their smartphone.

Another post introduced the use of arranging mood-boosting actions by intensity and duration to prepare for times when looking at the smartphone for hours makes you feel bad. There, the dopamine menu is seen not as a "chart to fix laziness" but as a tool to prevent decision paralysis.

On the other hand, there are also skeptical voices. "It's fun to make, but I don't look back at it," "In the end, isn't self-management necessary to move oneself?" "What I really want is food or scrolling, and I can't choose things like walking," are some of the reactions.

This discomfort is important. The dopamine menu is not a panacea. Especially when in a strong depressive state, burned out, or when daily life is significantly impaired, simply creating a menu does not solve the problem. In cases where ADHD symptoms are strong, medical or psychological support, environmental adjustments, and medication may be necessary.

Also, when something becomes popular on social media, it tends to become an end in itself to "create a stylish template." Color-coded charts, cute illustrations, perfect categories. However, whether it is actually useful is not determined by appearance. What matters is that it is specific enough for even a tired self to choose, accessible, and has a low barrier to action.

Tips for Effective Use: "Small, Close, and Return"

When creating a dopamine menu, it is necessary to tailor it to your real self, not your ideal self.

Listing only actions that sound good, like "waking up at 5 a.m. for a run," "an hour of meditation," or "perfectly nutritious home cooking," is meaningless if you can't choose them on difficult days. Instead, it's fine to have actions like "step out onto the balcony and take a deep breath," "play one favorite song," "drink a glass of water," or "tidy up just three items on the desk."

In exchanges on social media, there was a voice saying, "I know walking is good, but choosing clothes, finding socks, putting on shoes, and deciding on a course is hard." In response, there were suggestions to make walking as small as "take a lap around the house," "step outside for fresh air," or "go to the mailbox." This is very practical.

Another important point is to place the menu in a visible location. Smartphone lock screen, refrigerator, beside the desk, planner, sticky notes. When you're feeling down, it's hard to go out of your way to look for a file. Tools used during low-energy times need to be easily accessible.

And there needs to be a system to return after going to the menu. The dopamine menu is not a permit for escapism but a rest stop for rebooting. Listen to one song and then return. Make tea and work for just five minutes. Set a timer if watching a video. Having such boundaries makes it less likely for a mood change to turn into prolonged avoidance.

Being "Kind to the Brain" Rather Than "Indulgent"

The reason dopamine menus are supported is not just for productivity improvement. There is a desperate need for a way other than blaming oneself.

When motivation is lacking, many people blame themselves: "I'm lazy," "I have weak willpower," "I've wasted time again." However, self-criticism does not necessarily promote action. Rather, anxiety and guilt increase, making it even harder to move.

Instead of questioning "why can't I do it," the dopamine menu considers "how can I make it easier to start." This is not indulgence. It is about designing the environment based on the nature of the brain.

Of course, not the same menu works for everyone. For one person, a walk may be the best recovery, while for another, it may be a burden. Some people enjoy cooking, while for others, cooking itself is stressful. That's why the menu needs to be adjusted for oneself, not borrowed.

A recommendation is to start by writing just three things. One that can be done in five minutes, one that takes about fifteen minutes, and one that can accompany a tedious task. For example, "make tea," "take a lap around the neighborhood," "play favorite music only while replying to emails." That's enough.

If it doesn't fit after trying, you can erase it. If your mood changes, you can replace it. You can change it according to the season. The dopamine menu is not a finished product but a small map that you update according to your life.

Instead of Blaming Smartphones, Increase Options

Even if you completely vilify smartphones or social media, reality doesn't change much. For many people, smartphones are central to work, communication, entertainment, and information gathering. The problem is when the only option when tired becomes the smartphone.

The value of a dopamine menu lies in adding another path there. Before scrolling, listen to one song. Before opening a video, open a window. Before online shopping, organize your wish list. On days when you can't do anything, progress a puzzle just a little.

It may not dramatically change your life. However, it creates a small branch from the loop of "I ended up looking at my smartphone again" to "Today, I'll try choosing this instead."

Motivation is not something that can be summoned just by willpower. Sometimes, before motivation arises, it's necessary to create a situation where motivation can easily arise. A dopamine menu is a gentle tool for that purpose.

On days when you can't push yourself, open the menu before blaming yourself. What is written there are not obligations but options to move yourself a little.

Source URL

The Independent "Researchers say this simple habit may be the secret to beating motivation slumps." Referencing the overview of dopamine menus, their relation to ADHD, menu classification, and the basics of creating them.
https://www.the-independent.com/life-style/health-and-families/health-news/dopamine-menu-motivation-adhd-b2990807.html

Mayo Clinic News Network "Dopamine menus: Give your brain some space." Explaining dopamine menus as a recontextualization of behavioral activation and referencing the importance of returning to tasks after breaks.
https://newsnetwork.mayoclinic.org/discussion/dopamine-menus-give-your-brain-some-space/

Cleveland Clinic "Dopamine: What It Is, Function & Symptoms." Referencing basic information that dopamine is involved in reward, motivation, attention, memory, and mood.
https://my.clevelandclinic.org/health/articles/22581-dopamine

PMC / NIH "Evaluating Dopamine Reward Pathway in ADHD." Used for confirming research background on ADHD and dopamine reward pathways.
https://pmc.ncbi.nlm.nih.gov/articles/PMC2958516/

Reddit r/ADHD "How my “dopamine menu” helped me cut my daily screen time in half." Referencing screen time reduction and practical examples like music, walking, reading, and playing guitar.
https://www.reddit.com/r/ADHD/comments/1hs54pa/how_my_dopamine_menu_helped_me_cut_my_daily/

Reddit r/adhdwomen "Do Dopamine menu actually works?? I'm really curious." Referencing skeptical reactions about making it satisfying, hard to continue using, and relying on self-management.
https://www.reddit.com/r/adhdwomen/comments/1rxgyas/do_dopamine_menu_actually_works_im_really_curious/

Reddit r/adhdwomen "I made a dopamine menu." Referencing reactions as an alternative to decision paralysis, justification for rest, and smartphone scrolling.
https://www.reddit.com/r/adhdwomen/comments/1ignuhp/i_made_a_dopamine_menu/

New York Post "Viral ‘dopamine menu’ promises productivity boost — and people are hooked." Referencing viral spread on TikTok and other social media as supplementary information.
https://nypost.com/2024/10/19/lifestyle/viral-dopamine-menu-promises-productivity-boost-and-people-are-hooked/