The Dopamine Menu
A self-devotion practice for scattered, sensual minds.
Maybe your ADHD doesn’t need more discipline.
Maybe it needs more foreplay.
Not another command. Not another system asking you to override yourself. Maybe what your brain needs is something pleasurable to move toward first — something to get you going.
A little novelty. A little anticipation. A spark that makes beginning feel less like force and more like an invitation.
The Dopamine Menu helps you notice and gather what wakes you up, soothes you, delights you, or helps you feel ready to move.
Instead of waiting until you’re depleted, understimulated, or cycling through distractions that never quite give you what you need, you’ll curate a menu of sensory experiences, movement, connection, comfort, play, and other things that make you come alive — so they’re easier to find when you need them.
Not pleasure as something you earn when the work is finished.
Pleasure as part of how you begin.
WHAT WOULD HELP YOUR BRAIN SAY YES?
Same practice. Different ways of being supported.
There is no “better way” to make a Dopamine Menu.
You can wander through the prompts alone, make yours in community, or let me come closer and help you trace the things that make you come alive.
Choose the amount of structure, company, and care that makes beginning feel more possible.
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DO IT YOURSELF.
A little structure. Plenty of room to make it yours.
For the one who wants a little structure and plenty of room to follow their own curiosity. You’ll receive the complete Dopamine Menu guide, with prompts to help you notice what stimulates, delights, settles, restores, and awakens your particular brain — so you can build a menu of things that help you begin, engage, reset, and return to yourself when you need them.
You’ll also receive my personal Dopamine Menu as an example, plus three editable Canva templates to make your own. Move slowly. Follow what feels alive. Change your mind. Come back when you notice something new.
Your menu is not meant to become another rigid system you have to maintain. It is a living record of what brings you back to yourself.
Your purchase includes:
The complete Dopamine Menu guide for building your own pleasure-filled motivation practice
Guided reflection prompts to help you notice what stimulates, settles, delights, restores, and gets your brain moving
My personal completed Dopamine Menu so you can see what the practice looks like in real life
Three menu template options: light contrast, dark contrast, plus a bonus checkered design — all editable in Canva and available in both 8.5 × 11 and 11 × 17
A menu designed to evolve with you — print it, display it, revisit it, edit it, and change it as you do
For you if: your brain likes room to wander, but still appreciates a little structure to return to — prompts, inspiration, and a gentle invitation to follow what lights you up.
DO IT YOURSELF
Self-guided digital practice · $27 · 3 editable menu designs in 2 sizes
DO IT together.
A little guidance. A little body doubling. A little play party for that beautiful brain of yours.
You can have the resource, the intention, even the desire to begin — and still find that doing it alone is the part that keeps you stuck.
We live in a culture that treats independence like the gold standard. Needing company, conversation, witnessing, accountability, or a little borrowed momentum can get framed as weakness — as though the “right” way to do something is to make yourself do it alone.
I don’t believe that.
Some brains open beautifully in solitude. Some come alive in a room with other people. Some work best with a trusted guide close by.
None is better. None is more evolved. They are simply different.
Join me for an intimate live Dopamine Menu Workshop, capped at 15 participants, where we’ll create our menus together.
Small enough for conversation.
Small enough to ask questions.
Small enough to actually be seen — without requiring you to perform.
I’ll guide you through the prompts, help when your mind goes blank, make room for questions and shared ideas, and give you dedicated body-doubling time to actually build your menu while we’re together.
We’ll also go beneath the template into the Pleasure As Practice philosophy that holds it: what changes when pleasure becomes information, desire becomes direction, and you begin creating conditions that seduce your neurodivergent brain toward beginning, engaging, and staying with what matters.
There will be room to wander. Room to borrow inspiration. Room to disappear into your own little focus bubble and come back.
You do not need to know what belongs on your menu before you arrive.
Curiosity is enough.
Your purchase includes:
Everything in Do It Yourself — the complete guide, guided prompts, my personal completed example, and all three editable Canva menu options in both 8.5 × 11 and 11 × 17
A 90-minute live guided workshop capped at 15 participants
Personal support naming what belongs on your menu
Body doubling + focused creation time
Group conversation + Q&A
Light Canva support for personalizing your menu
A deeper introduction to Pleasure As Practice — a sensual system for neurodivergent living
For you if: your brain comes alive more easily with company, conversation, shared energy, and a little structure to settle into.
DO IT TOGETHER
90-minute live workshop · $77 · Capped at 15 participants · Includes the complete DIY experience
DOne for you.
A private 1:1 Dopamine Menu curation + coaching experience
Lay it at my feet. Let me make something beautiful for you.
Bring me the scattered thoughts. The half-formed ideas. The things you know you like but can never seem to remember when you need them. The pleasures you’ve dismissed because they seemed too small, too ordinary, too indulgent, or like they couldn’t possibly “count.”
You don’t have to arrive with the answers. And you don’t have to figure out how to organize them once we find them.
Come exactly as you are.
We’ll begin by helping your body arrive, too — with simple somatic practices to soften some of the charge, quiet the overwhelm, and make a little more room for curiosity.
Then I’ll get curious with you.
I’ll ask the questions that help us move beyond “I don’t know” without treating not-knowing like a problem to fix. We can follow the tangents. Linger where something sparks. Notice what your voice does when we touch something true. Pay attention to the pleasures, people, places, rituals, sensations, comforts, curiosities, and tiny delights you may have learned to overlook.
And when we reach the places where you usually get stuck — too many possibilities, no possibilities, second-guessing yourself, wondering whether something is worthy of making the list — you won’t have to find your way through them alone.
I’ll stay with you. Together, we’ll trace your personal sources of dopamine — the particular things that stimulate, steady, delight, restore, turn you on, and turn you toward your own life.
And when we’ve gathered enough? You get to let go.
You do not need to organize any of it while we talk.
You do not need to make it pretty.
You do not even need to open Canva.
That part belongs to me.
After our session, I’ll take what we uncovered and create your personalized Dopamine Menu for you — thoughtfully arranged, beautifully designed, and ready to become part of your actual life.
Something that looks like you. Feels like you. And holds what we discovered together.
Before we close, we’ll take a moment to honor what surfaced and help your body settle after the work we’ve done.
And because some realizations deserve to be heard again, you’ll receive a recording of our session to return to whenever you want.
Your purchase includes:
A private Dopamine Menu curation + coaching session with me
Somatic practices woven throughout our time together to help you arrive, move through overwhelm or activation, and close with care
Thoughtful guidance through decision paralysis, second-guessing, and the places where “I don’t know” usually stops you
A guided exploration of your personal sources of dopamine — what stimulates, steadies, comforts, delights, restores, and draws you toward your life
A recording of our coaching session to revisit whenever you want
Your completed, personalized Dopamine Menu, created for you after our session
One round of edits after you receive your first version
Your editable Canva file
A short screen-recorded tutorial so you can make future changes yourself
For you if:
You want to be met more closely.
You want room to think out loud, wander, change your mind, and be witnessed without making your thoughts neat first.
You want someone who can stay with you when the choices become too many, your mind goes blank, or you start questioning what you know about yourself — and gently help you find your way back to what feels true.
And maybe, just maybe, you want the particular pleasure of handing something over and saying:
I don’t want to carry this part. Will you make it beautiful for me?
Yes. It would be my pleasure to.
DONE FOR YOU
Private 1:1 experience · $350 · Personalized menu + session recording + one round of edits