You sit down to start a task you care about. Nothing happens. You open your phone instead. Minutes turn into hours. You feel restless, flat, or oddly exhausted, even though you haven’t done much at all.

For many neurodivergent people, this cycle is painfully familiar. It’s often described as a motivation problem or a focus issue. But for those who are ADHD (attention deficit hyperactivity disorder) or autistic and ADHD (AuDHD), these experiences are closely linked to how dopamine – a vital brain chemical involved in motivation and reward – is regulated.

Due to this experience, some neurodivergent people have started to turn to a simple tool: the “dopamine menu”. Popularised in 2020 by Jessica McCabe, a YouTuber and ADHD advocate, a dopamine menu is a personalised list of activities that can help provide small, regular boosts of motivation and pleasure throughout the day.

For people who find themselves stuck or overwhelmed, it offers a structured way to access activities that feel rewarding or regulating. But to understand why this approach can be helpful, it is important to understand what dopamine is and how it works.

Dopamine is often referred to as the “feel-good” neurotransmitter, but this is an oversimplification. While it does play a role in pleasure, dopamine is also closely linked to motivation, anticipation........

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