Like so many great ideas, I learned about the “dopamine menu” from someone who studies how we work for a living: Dr. Giselle Antoine, a scholar of organizational behavior at Washington University in St. Louis. As a busy professor and mom, Giselle is always striving to optimize her deep focus time—attending to her sleep habits, healthy eating, exercise, and carefully considering when and where to work.
Dopamine is a neurotransmitter associated with motivation and the willingness to work hard for a reward. When Giselle first introduced me to her “menu,” I wanted to look into the science supporting it. It turns out the concept was originally popularized by ADHD advocate Jessica McCabe and coach Eric Tivers. They designed the dopamine menu as a practical tool to help folks with ADHD find healthy ways to stimulate a dopamine-deficient brain without getting derailed.
However, living in an age when tech companies make billions by selling our attention to the highest bidder, we are all vulnerable to algorithmic traps. Digital platforms are perfectly engineered to trigger small, unpredictable hits of dopamine that keep us scrolling and hijack our time. As our brains adapt to this constant influx of cheap dopamine, it becomes harder to maintain deep focus, even for the projects that matter most to us.
The dopamine menu offers us a personalized alternative to checking our email, scrolling through social media, or visiting news sites. Just as restaurant menus have “starters” and “mains,” a dopamine menu might include a few two-minute options along with strategies that take ten minutes or longer. Giselle carefully designed her dopamine menu and had it laminated to look and feel much like a menu you might encounter at an upscale restaurant. When her energy starts to lag, she chooses an energizing appetizer or entrée, and then dives back into her priorities.
During the summer months, my clients—both scholars and campus leaders—finally have more unstructured time, whether to make headway on a research project or map out next year’s school-wide initiative. This quieter season is the perfect opportunity to offer your brain a fine selection of dopamine treats to support your most important goals. You can create a personalized list of favorite strategies that do not involve addictive scrolling. Try posting it as a reminder of brain-friendly options to re-energize during your focused work time. What’s on your dopamine menu today?
Join the conversation on LinkedIn to let me know your favorite screen-free resets!
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Associate Deans Roundtable: Now Enrolling for 2026/2027 Cohort
Looking for a confidential space to bring your toughest academic leadership challenges?
The Associate Deans Roundtable is a high-level community of practice for Associate Deans, Vice Deans, and Associate/Vice Provosts. This small group of 7-8 leaders meets monthly via Zoom for expertly facilitated conversations designed to help you address professional and organizational goals, provide mutual support, and exchange practical ideas, strategies, and best practices with peers across institutions.
➤ [Click here to register or for more information.]
Know a colleague who would benefit from this blend of peer support and strategic problem-solving? Please pass this invitation along directly or share it with your network on social media.
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Wishing you all the best that summer has to offer! Warmly, Rena