# I Used A Dopamine Menu For 30 Days

An episode of [The Unstoppable U Podcast](https://invisiblenetwork.ai/podcast/1701283776), 5 Oct 2026, 7:40.

Audio: https://api.riverside.com/hosting-analytics/media/85392066f84554399ef9d34d58d2567a9c93eb6562be6c02e9a722494b480388/eyJlcGlzb2RlSWQiOiJhZGNlODlkYS02ZWYwLTQ2MTgtYjBiMi1iNzQyNmQ2Nzc5ZjgiLCJwb2RjYXN0SWQiOiIwN2YxNWIxMy1jNjRiLTRmMzgtOTdhNC1hOTMyZGU0OTI3NzYiLCJhY2NvdW50SWQiOiI2Nzk2ZmMyZDY3ZGNhZmU3N2U0Y2JlMDQiLCJwYXRoIjoibWVkaWEvY2xpcHMvNmFjMmM2ZmMxMDQ0ZjIwOTJmOWM4YmE5L3dpbGwtZWxsaW90dHMtc3R1ZGlvLTIwMjYtMTAtNF9fMjEtNDEtMTIubXAzIn0=.mp3

Do you grab your phone when you're stressed and then feel worse an hour later? In this episode, I share the Dopamenu system that cut my screen time by 4 hours a day. You'll learn how to split activities into appetizers, entrees, and desserts so your brain stops reaching for cheap dopamine. What if the secret to better focus wasn't willpower, but just a smarter menu? Dopamenu Worksheet: https://docs.google.com/document/d/1YZ0Yffnbk_WVZlyN2kpdsgFzZ1NP3O9nutKDwZAU4ds/edit?usp=sharing

## Transcript

Will: Do you ever have those moments where you're stressed, you're bored, or you're burnt out and you just reach for your phone? I used to do this all the time. I'd be super overwhelmed with my homework. I'd grab my phone to take a break, and then suddenly an hour has gone by and I feel way worse than when I actually started. Here's the thing when you're bored, your brain automatically fills that time with easy, cheap dopamine. And I know you hear dopamine all the time from your parents. And I know you're like, here we go again. Another life coach, cringe, talking about dopamine. But here's what's crazy: you do this when you know you don't want to, which is why I wanted to make this little episode here. You know, scrolling TikTok for an hour isn't helping you achieve your goals. You know it, but we do it anyways. Why? Because our brain does what's easy, it takes the path of least resistance. Unless you're actually intentional about doing what's best. Your brain does what's easy unless you're intentional about doing what's best. I tried something different. I built what I call a dopamine. It's basically a list of activities that give you healthy dopamine so that you can fill your time with something other than doom scrolling on the toilet. Here's the key. I split my menu into three parts, like an actual restaurant menu. First, you've got to, you know, order your appetizers. These are really quick 10 minutes or less activities, things like going for a walk, doing 20 push-ups, listening to your favorite song, having a dance party with your overweight dog like Dash. And if you guys haven't met Dash, then you're missing out. Join the eight-week programs, bro. I will absolutely get you on, understanding that Dash is the cutest dog of all time. Maybe you're throwing, you know, or going outside and and and shooting baskets. Maybe you text a friend or you FaceTime a friend. Things that take less than 10 minutes that don't include scrolling on your bed. Then the second kind of

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