← tracker
Your dopamine map
Mode Map
When you feel it pulling — find your mode. Pick one thing. Point the energy somewhere that's yours.
SIGNS I AM HUNTING
TAP A SIGN TO FIND YOUR MODE
doom scrolling
snacking without hunger
starting 5 things at once
flat and heavy
scanning for someone to need me
seeking intensity
MY RESET RULE
When I notice I'm hunting for dopamine in the wrong place —
1
Name it. "I'm dopamining."
2
Find my mode. What does my brain actually need right now?
3
Do one thing from that mode for 10 minutes.
4
Then decide again.
💧
Sensory Reset
my body needs a circuit breaker
▾
"Everything feels loud or stuck. I need something sharp and immediate to break the state."
GO TO
cold water on face
short walk
music blast — metal, disco, funk
hot shower
THE THING TO KNOW
This isn't weakness. Your nervous system is dysregulated. The circuit breaker works because it interrupts the pattern, not because it solves the problem.
🎮
Skill
my brain needs to feel competent at something
▾
"I feel useless or scattered. I need to do something I'm good at and see it work."
GO TO
gameboy / super pocket
coding something
airfix with Henry
baking bread
THE THING TO KNOW
Your brain needs proof it works. One small competent thing is enough. It doesn't have to be impressive — it just has to be finished.
🔭
Forward
my brain needs a horizon to aim at
▾
"I feel flat and heavy. Not sad exactly. Just nowhere to point. I need something to imagine and plan."
GO TO
plan a trip
think about a renovation
sketch out a project idea
research something
THE THING TO KNOW
It's the possibility that helps, not the thing itself. Your brain gets the hit from imagining. That's not a flaw — it's a tool.
🔨
Making
hands and brain working together
▾
"I need to make something real. Something I can see and touch at the end."
GO TO
build something with code
airfix models
bake bread
the novel — when ready
NOTE
You've wanted to make things for a long time. This mode is real. Henry found the door for you with airfix. Keep it open.
THE THING TO KNOW
You've wanted to make things for a long time. Henry found the door for you. You don't have to know what you're making yet — starting is the thing.
📡
Input
absorbing rather than outputting
▾
"My brain is running but has nothing to chew on. I need to take something in."
GO TO
audiobook
learn something — engineering, mental health, me
podcast walk
comfort TV — something familiar
THE THING TO KNOW
The difference between doom scrolling and input is intention. You're not avoiding — you're refuelling. Pick something and actually absorb it.
🐢
Connection
grounding through someone I love unconditionally
▾
"I feel untethered. I need to be with someone real — not to fix anything. Just to be with them."
GO TO
time with Henry — really present
call someone safe
airfix together
THE THING TO KNOW
This one is easy to half-do. Being near someone isn't the same as being with them. When you're in this mode, one real conversation is worth more than ten half-present ones. Put the phone down. That's the whole instruction.
⚓
The Hunt
scanning for someone to need me
▾
"I'm scanning. Checking contacts. Looking for someone in crisis or a situation I can fix. The fog lifts when someone needs me — and that's exactly when I need to pause."
WHAT'S ACTUALLY HAPPENING
external structure fills the void
being needed removes ambiguity
the hunt leads to wrong people
THE REDIRECT
When you feel the scan starting — point the energy inward. Do one thing that is only for you. Something you're building. Something you're learning. Something that makes you, you.

You are already someone's anchor. You coded it into existence.
MY SWAPS
reaching for snacks
→
gameboy first
seeking risk
→
cold water + music, 10 mins
flat and heavy
→
plan something. anything.
scanning for someone
→
make something for me