If I didn’t have good Executive Function strategies, I think my Christmas decorations would be up in my house 365 days a year.
Decorating the space is very rewarding, and when I am done, my cozy TV room is transformed into a winter wonderland…where I also get to watch TV. But, when January rolls around, putting the decorations away is the last thing I want to do. The process is time-consuming, and it strips the room of that seasonal charm that I love to enjoy all December long. To get it done, I use my trusty “Dopa-Menu!”
What is a Dopa-Menu?
A “Dopa-Menu” is a one-sheet planner that organizes fun and motivating tasks into categories. It’s a strategy I love using in my Executive Function Coaching sessions because it’s so helpful when students and I plan work. The “dopa” in “Dopa-Menu” stands for Dopamine, the happiness chemical, and it’s called a “menu” because the planner uses the metaphor of a restaurant menu to organize tasks.
No matter your age or task at hand, a Dopa-Menu helps organize tasks and build on fun activities that are thoughtful and rewarding.
How to Create a Dopa-Menu
I teach my students how to create their own “Dopa-Menu” using 3 easy steps:
- List all the fun, motivating and rewarding things you enjoy doing in a day.
Don’t worry about how long they take, how “academic” they are, or how “perfect” they are. - Use the categories on the “Dopa-Menu” to categorize your fun tasks.
- Appetizers – fun things you enjoy doing, that take you 5-10 minutes (make a cup of tea, watch a short YouTube video, listen to a few favorite songs, send your friend a few memes, read a news article about a topic you’re interested in, etc.)
- Entrees – fun activities (like hobbies!) that take a bit more time (practice a musical instrument, work on steps for dance/cheer, work on an art project, enjoy some exercise – whatever kind you like!, play a video game, watch a movie or some episodes of a show, FaceTime with a friend, read some of the latest book you’re into, etc.)
- Sides – these are enjoyable activities that you can ADD ON when engaging in a not-so-motivating task (listen to a playlist of favorite music/listen to a podcast while engaging in some tasks, cuddle up in a blanket or make yourself a cozy “study nook” in the house, make an enjoyable after-school snack to accompany homework).
- Desserts – these are tasks that are FUN… but that are probably best to be left in moderation, because they could end up robbing you of some other fun stuff. I always coach students to put “scroll on social media” in the “desserts” category. I also generally coach students to put anything food-reward-related into “desserts.” My joke is that we can’t reward ourselves like we would reward a puppy!
- Use your Dopa-Menu to structure your days/weeks so that you have a balance between work and reward.
I noticed that when I asked students a question like, “After you get your homework done, what fun activity will you reward yourself with?” students would often answer with some version of “scroll on social media.” The Dopa-Menu functions not only as a way to plan rewarding activities, but it also helps hone students interests and focus on things they love to do, that are creative and more lasting.
Real-Life Applications of the Dopa-Menu
When I use my Dopa-Menu – or when I collaborate with a student as they use theirs – I plan tasks with key rewards in mind.
I have a high school student who is taking many Advanced Placement classes, and she uses her Dopa-Menu to put in big rewards when she turns in assignments, finishes chapters, or just completes all of her nightly homework. When her work is done, she makes time for some of her favorite hobbies, like role-playing video games.
Students and I use the “sides” option to enhance a boring task. Putting my Christmas decorations away was a demotivating task for me. When I added on listening to an audiobook (one of my own “Side Dishes”) it turned a passive activity into a tolerable task.
Make It a Family Activity
The Dopa-Menu is truly one of my favorite Executive Function add-on tools. It’s also great for families to use together. If you have a student who may benefit from this free printable template, why not print one out for every member of the family? Use it to create opportunities for everyone to plan their work… and their rewards!
Ready to Support Your Child’s Executive Function Skills?
The Dopa-Menu is just one of many strategies we use to help students build stronger Executive Function skills. Through one-on-one virtual EF Coaching, we help students stay organized, manage time, and balance work with play.
Schedule a free consultation call today to discuss your child’s needs with one of our Educational Specialists, and let’s create your child’s personalized plan for success!
About Our Guest Author
Rachael Moss is an Executive Function Coach & Professional Development Specialist at Educational Connections.
She previously worked as a teacher at both the high school and college level.
Rachael holds Masters Degrees in Literature and in Secondary Education, English from Duquesne University in Pittsburgh, Pennsylvania.