How my “dopamine menu” helped me cut my daily screen time in half 🥳

Last year, I was struggling a lot with social media addiction. I’d instinctually doomscroll because, honestly, my brain usually cannot compute what else I could do to feel better mentally. (I deal with heavy social anxiety, self deprecation, etc alongside ADHD, which sucks)

But then I learned about the concept of a dopamine menu. Essentially, it’s a list of healthy activities that still give you that dopamine hit. I made one for myself, and it’s been a game changer.

My menu includes simple things like:

• Listening to my favorite music (Beach House + Cigs after Sex!)
• Taking my dog for a walk
• Reading
• Picking up my guitar.

These activities are accessible, low-pressure, and genuinely rewarding compared to scrolling. I even turned it into my phone’s home screen background, so I see it every time I’m tempted to scroll. On top of that, I use an app that blocks social media and makes me talk to an AI before I can open them. I also told it my dopamine menu, so it reminds me about it a second time.

The difference has been incredible. My days now feel so much fuller and more joyful. I don’t have that same shame or numbness I used to feel after hours of doomscrolling. And of course, I’m way more productive in general. Last month I had a 30 day streak of less than 3 hours screen time daily, which I'm so proud of.

If you’re struggling with social media or screen time, I highly recommend giving this a try! It’s such a small step, but it’s had a huge impact on my life.