#dopamenu

[green-mountain-goose]

.

#you build a dopamenu but then you literally forget about it when you need it and then sit there just kibda sad..... #hahaha i wouldnt know this from personal experience right?? #right...??

[touhoutivations]

dear miss ibarakasen,

what do you do when you get sad? i've been feeling the boredom and tiredness start to sink in and i want to do something before i get covered in sludge again. (metaphorically, of course. i am not actually sinking in sludge.)

yours, eientei's favourite kon-consultant

"Discipline is not perseverance alone, it is perseverance when things get difficult. But I'm glad you're starting to pay attention to your body, listening to yourself is always important." "However, knowing when to hear and act regardless is just as important. I know it's counterintuitive, but oftentimes our bodies can get stuck in this feeling- we feel exhausted because we haven't done anything so we rest, then continue hurting ourselves by contributing to that exhaustion."

"Above all else, I think being active is key. Not just in a physical sense, but an emotional one. It sounds contradictory, but make your rest more active- even if it means closing your eyes and flopping on the floor, assess how it makes you feel- if you're relaxing, if the floor is hard or soft or straining your neck. If you're playing a game, check in with yourself- are you still playing an hour later because you're enjoying yourself, or are you doing it because you feel you must?" "Unfortunately, I can't say that going through the motions or x amount of stretches will fix your mood, and oftentimes it can feel artificial or even that your going against your wants (especially if you're prone to self-doubt), but you have to prioritise your needs, and do what you must to make them palatable."

"Need to take a walk? A walk can be any length. Need to visit somewhere? Examine a nearby place you can get a treat or a garden or library to look through. A walk can be a trudge, or it can be an opportunity- to see a nearby animal, or find a new thought, or get some fresh air."

"Don't worry if you're in the sludge, you can get out- after all, a kuda-gitsune can get themselves out of any tight spots, right?"

#kasen touhou #kasen ibaraki #kasen ibaraki touhou #touhoutivations #2huv8 ask #mod yuyu #i would also recommend looking up the concept of a dopamenu- even if you aren't nd it can be helpful to have a tangible list! #sometimes even doing self-assessments like a 'level 10 life' can help you figure out blindspots like your health #i felt exhausted and my eyes were red all the time despite sleeping and using eyedrops but i didn't realise i had a vitamin deficiency agai #and the oxygen in my body wasn't being carried enough- and i was having appetite issues- a lot of things are interlinked! #anyway i hope you're feeling better tsukasanon :( sorry for the wait

[crimson-kas]

A look inside the front cover of my Hobonichi Weeks. I have my word of the year, a place to put whatever Gloomies card is speaking to me in the moment, and my DopaMenu. The DopaMenu is a list of activities that increase dopamine in the brain, divided up into a menu that makes activity selection easier during times I have trouble with decision-making.

Note: Gloomies cards are by @petite-gloom .

DopaMenu concept is by YouTube channel, HowToADHD.

#own post #Hobonichi weeks #Hobonichi weeks setup #Gloomies #word of the year #dopa menu #dopamine #brain hacks

[ravenstudiespsych]

Here’s my therapy homework that I thought someone else might enjoy. My therapist suggested I make a “Dopamenu” which is a list of activities that boost and support your dopamine levels. I’m very extra, so I created one on canva and had it printed and laminated.

You don’t have to do all of this. Having a dopamenu as a note on your phone is just as good, and can be helpful as a written down reminder of the things that help your happy hormone.

03.04.2023

#ravenstudiespsych #studyblr #gradblr #public health #bnistudies #mental wellbeing #mental heath support

[chaoticstudyprincess]

30 DAYS OF ROUTINE: DAY 18!!!!!!!!!!

march 7

i did very few tasks but i was soooooo productive!!! im so so so happy!!! <3 also i remade my dopamenu!!! im very happy about this too ^___^

according to my dopamenu, one of my way to relax is watching animation series or anime. today i finished watching scott pilgrim takes off! i liked it & i liked the idea that this anime promotes :] ramona flowers is my fav character!!!

usually i set a timer for 60 minutes when i do homework, but i realized that at the 50th minute i start to feel like a squeezed lemon. today i tried to set a timer on 50 minutes and its working better!

also today i set up notifications for starting to do homework, hair washing & going to sleep! & they're really working!!! im going to sleep now!!! good night!!!!!!!!!!!!!!!!!!!!!!!!

total:

🧸 i slept 6h 30min!

⏳ my screen time was 10h 20min, of which 1h 35min i spent on tiktok!

📓 i did ~12% of my homework! (2/17 tasks)

#30 days of routine #my chaotic study blog

[mstepenwolf]

december 2023 jams 🎀

"Fox and Bear: A Tender Modern Fable About Reversing the Anthropocene, Illustrated in Cut-Cardboard Dioramas" by Maria Popova (a story of "ecological grief and hope")

"Musician Perfume Genius on just doing it" by Max Freedman (on the transformation from painter to musician and being yourself in art)

"Milk" by Lychenthropy (a touching experimental hand-drawn animatic/essay on the love of milk)

"How to Make a Dopamenu to Give Your Brain the Stimulation It Desperately Needs" by Cassandra Stout (a system for regulating levels of stimulation throughout the day)

"КРОШКА-СКЕТЧБУК | материалы в дорогу" by Strelnikova Alena (display of a miniature sketchbook and a set of drawing tools for traveling artists)

"P*rn to Oil Pastel: Marianne Tricot's erotic postcards show the beauty of sex" by Olivia Hingley (series of sensual works by a professional scientific illustrator)

"how I'm using the Hobonichi Techo as an artist" by little tiny egg (ideas for organizing daily notebooks as a creative)

"B for Biorobotics" by Sam Mackulin (a little comic about unconditional love for a robot dog)

#mila's jams #december 2023 recs

[0verthinking1t]

Your task menu for today, sir

It's day 2 of getting my shit back together and infusing life with the structure I need, and the method I came up with and want to share today is called the Task Menu. I was inspired to reformat my to-do list and reminders this way from watching some YouTube videos about the Dopamenu (Dopamine Menu); it's not the same concept, but it helps in a similar way.

Pardon the gross looking piece of clear acrylic board on the random shipping package, that's a tangent for another time. Suffice to say, it is now a whiteboard, because the little magnetic CVS board is not nearly big enough to contain the explosion that is my brain.

So the Task Menu. First off, it's important to me that I write the day of the week at the top, and wipe the entire thing clean at the end of the day, regardless of what I've done or not done. The purpose is to make me more conscious of time and stop the days from all blurring together, so I have to start fresh every day. I decided to use the menu structure from now on instead of just a boring "today's to-do list", because I wanted to focus more on getting to pick the tasks I feel up to accomplishing throughout the day, and less on feeling like I HAVE to or SHOULD be doing the entire list in one go. The menu is a list of options for my day, not a set plan. Sections of my daily task menu include:

Appetizers - the simple, basic tasks I need to be aware of throughout the day. These include things like taking a shower, remembering to eat meals, feeding my hermit crab every 2 days, remembering if I have d&d or social stuff today, etc.

Mains - the closest to the traditional To-Do list. These are the tasks I should really focus up on during the day. Most of them have a fairly low spoons requirement, and I feel they are well attainable on any given day. Examples of mains are things like making important phonecalls, filling out paperwork, sweeping my floor or putting things away, going for a walk, or watering plants.

Specials - the daily specials are like a bonus challenge list. These are higher spoons, more project-like tasks that I have a lot of trouble motivating for. They're the restaurant's famous megaburger you get a gift certificate or T-shirt for finishing in one sitting. My goal is to aim for getting one special done a day, but it's no big deal if it doesn't happen. Examples of Specials are cleaning up my storage drawers, repotting and pruning plants, getting out all the supplies and pumping the creative juices to paint something sellable, having to go out to an appointment or getting ready for a job interview.

Sides - sides are my daily reminders. They're things I have to make sure I hold on to while I'm doing all the other menu stuff, like the fact that I have a D&D game that night, or that I still need to pay rent when I get the chance, or that I have a trip with a friend coming up this month. Because of my struggles with time blindness and object permanence, I often forget things like this until they're right on top of me, get swept up in some hyperfocus of the day, and feel like an ass when I realize I should have been online half an hour ago or that I procrastinated packing until 10pm the night before, or that it's father's day and I really should have called home. It's not that I forgot about the thing itself (I'm well aware that game is on Thursday nights, in theory) but that I forgot to associate that thing with a concrete time and date and keep track (in practice, I forgot that Today is Thursday, and that I shouldn't get sucked in to a cross stitch project an hour before game.)

Along with the daily menu board, I have the bigger Megaboard to pull daily task ideas from and keep track of what I actually accomplish. Here is a master list of tasks and reminders, sorted into "levels" based on spoons requirement. The color coded levels are similar to the Tsp idea I posted about a week or two ago. Level 1, green tasks, are easy, daily repeatable, little things that require almost no effort themselves, but that I just need to be better about structuring and self motivating for. Level 2, red tasks, are those Daily Specials; these are bigger projects to do around the house that require some time and activity energy. They're finite milestones that I can check off and get rid of once they're done. Level 3, black tasks, are the big spoons tasks. The thought of any one of these is overwhelming, and I've put them off for way too long. These require a plan to spend most of the day on them, and should be planned in advance.

Also on the Megaboard is a section labeled "today I accomplished:". Sometimes (a lot of times) life with squirrel brain doesn't always go as planned. I want to acknowledge the menu items I do get done in a day, as well as whatever tasks come up naturally during the day that I wasn't expecting. I might look at my menu and feel bad that I didn't knock a lot off it in a day, but then I can remember that's because I did 3 other things that day that I didn't even know would come up when I wrote it. Just because they're not on the daily to-do list doesn't mean they don't count. I also keep tally marks of the tasks I complete from each color level, just for the dopamine hit of seeing how much I've done at a glance.

It's a lot of writing, rewriting, moving things around, and meticulously planning out the details of my day, but right now, it's helping. I have no daily habits formed at the moment, and I have trouble juggling all these thoughts in my head. If I weren't writing everything down, I'd basically get lost in my own daily doings, and not know how I end up at bedtime every night. I think of this stuff as less of a daunting list of tasks to get done, and more of a helpful guide or set of instructions for being human.

So what do you think of the Task Menu and Megaboard? Do you think it could be improved or streamlined? If you plan to use and adapt this to your own needs, what kind of changes will you make? I'd genuinely love to see outside perspectives on my ideas 😊

#adhd #depression #improvement #self care #structure #life hacks #gameify it #to do list #daily accomplishments #self motivation #dopamine #spoons #personal journal #personal experience #mental disability #disability awareness #coping strategies #getting healthy #let me know what yall think #Task Menu #dopamine menu #dopamenu

[sam-more-news]

#bustle #mental health #articles #motivation

[sensostimmer]

Are you having a hard time keeping yourself and your brain stimulated? Can you even stimulate yourself at all? Maybe you should try making a Dopamenu!

I made a Dopamenu today by following How To ADHD’s guide.

How To Give Your Brain The Stimulation It Needs (Dopamenu Guide!)

I recommend watching the video and trying to make yourself a Dopamenu as well. I used OpenOffice to make my Dopamenu, it’s a free alternative to Word and it works pretty much the same!

LINK TO MY GOOGLE DRIVE SO YOU CAN GET THE FILE & FILL IN YOUR OWN DOPAMENU YOURSELF

#how to adhd #howtoadhd #adhd #actuallyadhd #dopamenu #dopamine #understimulation #actuallynd #actuallyneurodivergent #neurodivergent #self help #information #self care #mental health #lucas.png

[adhdstudybitch]

Okay do I got super excited and made my own Dopamenu based on this video and this awesome post! It was really fun and easy to make. Definitely not complete but it’s a good starting point and I’m excited to use it! I just used a recipe template in google docs. (The blacked out ones were locations close to me.) Highly recommend giving this a whirl!

I did it sort of similar to how it was done in How to ADHDs video: appetizers are small and quick, not the most filling but provide a burst of dopamine when I need it. Entrees take more energy but are more fulfilling. Desserts are similar to appetizers, but they don’t provide as much dopamine. Good for when I really need it quickly. And specials are usually more time consuming or require more resources (energy, money, etc).

#dopamenu #adhd #actually adhd #adhd tips #adhd advice

[touhoutivations]

backlog and housekeeping questions 6/1

backlog and housekeeping discussion~ however if you are someone that wants to contribute to the design or accessibility of the blog or know how tumblr works, i do have some questions that i'd love answered

backlog: -ringo ask -a very lovely positive ask that i want to honor with answering properly (if you are reading this please know it made my week ;v;) ---------------------------- current/upcoming posts: -hina 7/1 -kasen 8/1 -iku 9/1 -momiji, kisume, yamame 10/1 ------------------------ quickie to do/blog tidy: -delete previous backlogs -implement tagging system outlined in /taglist -fix mobile links in blog description -change resources text to crisis hotlines ------------------------------------------------ larger things to think/implement: -i'm not a fan of the main text font in the theme, especially since i can ramble. try to find text that is easy on the eyes and ask if people like it -is there a way to implement polls that don't have a time limit to see peoples thoughts? maybe a separate page for a suggestion box or for people to contribute their thoughts at any time -icon sizes- do I require consistent icon sizes, and what is the best one for both mobile and laptop visibility? should I put read mores under every post that's a specific length? -implementation of creditted art: should i put hyperlinks to sprite/art sources in every image i use? a small text under or in the alt description? note: spriter's resource appreciates a link to the page the sprite is on, not the image directly. if using game and/or official art, include both the source of the image and the content the image is from. if art, link directly either the link of the OP image post, or if unavailable to the artist themselves. -separate credit page for assets eg theme images. include sources from commonly used sprites like mystia's izakaya, touhou lost word, the official games -future and also just for ease of my access: potential taglist or compilation (or maybe even a separate page for resources) of infographics/posts related to stretching, nutrition, dopamenu, breathing practices, cooking, etc refs -formatting dear GOD i need consistent formatting how do i set that up -optimal posting time and/or other tumblr quirks (11am my time is the commonly talked about 'peak posting time' for most (which is yesterday in the us/other places)- but that is in the afternoon, can't really have reimu day if it's only reimu evening? aknerjdkj) other tumblr quirks like i remember years ago only the first 5 tags got read or find out about other things to keep in mind whilst posting on here nowadays,,,how do i find that stuff??? urghhgh tl;dr of larger things: -main theme font text change- !!! -way for people to chime thoughts in, probably a subpage -icon sizing -credit page- !!! -crediting art not covered by credit page eg pc98ers- !! -read mores for longer posts? -taglist/comp for resources -consistent formatting holy shit- !! (but long :'( -optimal posting/other tumblr quirks to research ---------------------------- secret fun stuff: -post about the upcoming mascot! -com a friend to draw a pfp for the upcoming mascot!

#mod yuyu #2huv8 ooc // #2huv8 mod stuff //

[ramblingsofnobody]

Creating a "dopa-menu" in my bujo! Filling in ideas as they occur, bee theme not planned but got out of control

#trying not to be annoyed by the mistake lmao #bujo #bujoinspo #bujo spread #adhd #adhdlife #adhd bujo ideas #dopamine #activities #make that brain happy yo #inspired by howtoadhd on youtube #dopamenu

[lizzie-gains]

Watch "How to Give Your Brain the Stimulation It Needs" on YouTube

I have come to the conclusion that I probably have ADHD. I have been working on integrating strategies that seem to help people, which is a work in progress but does seem to be helping with things. Came across this video yesterday and I absolutely love the concept! I made some print out dopamenus to put up around my house, and I made a fun phone background and a computer wallpaper, to remind me that there are things that will give me the boost I need that aren't just scrolling mindlessly. I'm hoping that making changes to make things a bit easier for me mentally, I'll be able to more easily work on my health, be more productive at uni and work, and keep my house in better running order.

This is my phone background, a simplified/condensed version of the main one that's there as a reminder to check the menu and find something more stimulating if I need it.

#personal #lizziespeaks #fitblr #healthspo #adhd #add #mental health #dopamine #link #YouTube #self care #motivation #phone wallpaper

[chaoticstudyprincess]

30 DAYS OF ROUTINE: DAY 7!!!!!!!!!!!!!!!

february 25

today i set a time limit for tiktok! i set 2h bc on weekends i usually spend like 3h but today it was smaller so im thinking about making a time limit smaller too like maybe 40 mins... idk

this week was very interesting for me bc of this challenge & i want to thank you all for your support! its very important for me <3 /gen

on this week i have highlighted a few tips for myself:

• flexible schedule

• time limit for tiktok

• stop sleeping after school

• remaking my dopamenu

• doing things from my dopamenu to rest instead of sleeping

• setting notifications for everything (going to sleep, starting doing my homework, etc.)

• starting doing my homework at the same time

maybe i'll reveal my schedule later..? idk

total:

🧸 i slept 7h 30min!

⏳ my screen time was 11h 37min, of which 1h 3min i spent on tiktok!

📓 i did 25% of my homework! (3/12 tasks)

#30 days of routine #my chaotic study blog

[theeverdream]

To do, at some point when I *snort* have energy

Make dopamenu (How to adhd video)

Make list of things that set me off, and include affirmations/other tactics so I can reference in the moment

Y'all though I really recommend the how to adhd video, just search for dopamenu

#To do #life hack

[kjsadd]

https://www.youtube.com/watch?v=-6WCkTwW6xg

JR: “That said, this lovely video making human holds some specific ideas about food and exercise that I do not believe and think can overall be harmful in the long run. So if the things they say about food and/or exercise hurt your heart, try to drone that out with loud humming, or looking at Lexi, or just in general letting the universe cup you in the palm of its hand, a soft safe resting place” Dopamenu (dopa-menu) Entrees: Things that make you feel alive/excited. Decrease the number of steps needed to do these. Appetizers: Quick dopamine bursts without sucking you in Sides: Things you can add to other activities to make them more engaging Desserts: Go-to things when bored that don’t make you feel great. Increase the number of steps needed to go to these. Specials: One-off, rare things Take stuff off menu if not possible at the moment Write it out and make it enticing