Productivity strategy from The 11:59 Protocol teaching how to feed the ADHD brain high-octane fuel instead of junk food like short-form video content. Creates a curated list of activities that provide healthy dopamine hits to maintain focus and motivation without triggering procrastination spirals.
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The Dopamine Menu is a productivity strategy specifically designed for ADHD brains, featured in The 11:59 Protocol book. It teaches how to stop feeding your brain "junk food" (like Reels/Shorts) and start providing the high-octane fuel it actually needs.
ADHD brains constantly seek dopamine, but not all sources are equally productive:
Junk Food Dopamine
High-Octane Dopamine
Appetizers (5-10 minutes)
Entrees (30-60 minutes)
Sides (Throughout day)
Desserts (Rewards)
ADHD brains have different dopamine regulation, making this approach particularly effective:
Free strategy - concept from The 11:59 Protocol book.