Dopamine Menu Builder
Your menu of good-for-you things. Free, no login.
A dopamine menu is a list of feel-good, get-going activities you write down ahead of time, so when you are bored, stuck, or overwhelmed you can pick from it instead of reaching for your phone.
How it works
1. Add what helps
Tap a suggestion or add your own, one course at a time. No blank page.
2. Keep the real ones
Keep what actually works for you and drop the rest. Short beats long.
3. Keep it close
Save it to your phone, download it, or share it. Order off it when stuck.
Frequently asked questions
What is a dopamine menu?
A pre-made list of activities that give your brain a healthy lift, sorted by how much effort they take, so you can choose one quickly when motivation is low.
How do I make a dopamine menu?
Add activities to each course above, keep what works for you, and save it. Start small. Five real options beat a long list you ignore.
Is Pluck free?
Yes. It is free, there is no login, and you can use it without giving an email. Email is only if you want a copy sent to you.
Can I save my menu and use it on my phone?
Yes. Your menu saves on your device automatically, and you can add Pluck to your home screen to open it like an app. You can also copy a share link.
What should I put on a dopamine menu?
Things that actually help you, not things you “should” like. Quick wins for low energy, bigger activities for when you have more, and a capped desserts section for the scroll-y stuff.
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