Low-energy dopamine menu card

Ready-to-use prompt

Create a low-energy dopamine menu card for people who feel stuck, procrastinating, or emotionally drained, suitable for a desk or phone lock screen. Organize low-effort options into five columns: 2 minutes, 10 minutes, 30 minutes, go outside, and contact someone. Include drink water, get sunlight, reset one tiny corner, play one song, send a help message, and a small done checkbox area. Make it look like handwritten sticky notes and fridge magnets. Do not make therapy promises or use diagnosis labels in a scary way.