The science behind the ‘Dopamine Menu’ trend
Dopamine hits are at the root of many addictions (whether or not you have ADHD, which is article focuses on). The addictive products either chemically or psychologically cause a dopamine high, or dip, and so we want some more.
The Dopamine Menu concept is that there are good things and bad things you can do to get the dopamine hit. By recognising that it is the dopamine boost you are after, not particularly the addictive product that is not benefiting you, you can pick other dopamine hits which will do the same thing but be good for you instead. You create a little menu of things to pick on depending on how much time you have, and have them instead of the harmful thing.
Simplistic perhaps, but it is often finding ways to understand and look differently on our addictions which makes the difference in becoming unaddicted and not. It is actually quite neat!