Dopamine Menu — stuck? pick something small

A menu of small things you can do when you are stuck — not tasks, and not productivity. Things that reliably move you from stalled to moving: step outside, ten push-ups, tidy one surface, message a friend, make tea, play one song loud.

The point is that you write the menu before you need it. Stuck is precisely the state in which you cannot think of a single thing to do, which is why the default is scrolling: the phone is the only option that requires no decision.

Using it

• Add an activity with a name, an energy level and how many minutes it takes.
• Filter by energy (All / Low / Medium / High) and by minutes, so what you see is what you can actually manage right now.
• Surprise me picks one for you, for when choosing is itself the obstacle.
• Mark done logs it; the header counts "{n} done today".

Building a good menu

Keep everything under ten minutes. Make them physical where you can — the body restarts the brain more reliably than the other way round. Include at least two things that need zero energy, because those are the ones you will need on the days it matters most.