If your self-care list sounds like a list of punishments, it's the wrong list. A dopamine menu only works if it's built from what actually feels good to you.
A dopamine menu is a list of things that reliably make you feel a little better, sorted by how much time and energy they take. The name is informal and popular in ADHD communities. It isn't a medical treatment, and it doesn't fix low dopamine. It's a practical way to have ideas ready when your brain can't come up with any.
Most self-care lists are built from what's supposed to help: a walk, a candle, journaling, a green smoothie. If those genuinely help you, great. If they sound like chores, they don't belong on your list. The goal isn't the most respectable routine. It's knowing what actually helps.
Some of the things that help most cost money: a takeaway, a new book, a nice coffee. That's allowed. It helps to know which items are free, so you have options on tight weeks, without deciding the paid ones don't count.
Looking at other people's lists can make a useful exercise feel worse. Their menu is built from their brain, their budget and their life. Yours only has to work for you.
Try the free dopamine menu builder. It starts with a short quiz on what kinds of things give you a lift, then helps you fill in each section. If low mood, low motivation or nothing feeling good has lasted more than a couple of weeks, please talk to a doctor or therapist. That's worth more than any list.
An informal, personal list of activities that reliably lift your mood, sorted by time and effort. It's a practical tool, not a medical treatment.
Many people with ADHD find it useful for getting unstuck, because ideas are ready in advance. It doesn't replace treatment.
Whatever actually makes you feel better, including things that seem silly or cost money. Leave off anything that feels like a chore.
If nothing has felt good for more than two weeks, it may be depression. Please talk to a professional.