Productivity Life Hack: Dopamine Menu

This technique, based on a strategy published in ADDitude Magazine, has helped me get the right things done and replace bad coping mechanisms with healthier ones.

Appetizers - Helps you get in the right mindset to be productive but doesn’t distract you. 

• Morning routine

• Planning your day with rewards at the and

• Optimizing your environment/noise level (earbuds)

Main Course - Gets you pumped up when you need motivation to keep going but isn’t distracting. Good for longer breaks.

• Having a snack/cup of tea

• Listening to a song that makes you sing/dance (not literally, if in public)

• Text a friend/family member or briefly call them (depends on the person)

• Taking a short walk around the block

• Switching rooms or going to a coffee house

Sides - Things that you can do at the same time as something else that keep you on track, but aren’t distracting or take too long.

• Super quick movement break or tapping

• Listening to calming music or boring podcast

• Enlist a friend to be your body double or accountability partner

• Make sure you have visible timers and play "Beat the Clock."

Deserts - Rewards for getting it done

• Playing a video game

• Watching a TV show

• Making future plans for BYB

• Reading a fun book

• Baking

• FaceTiming / visiting friends or family members