When your brain is on empty, the last thing you need is to figure out what to do.
The ADHD Dopamine Menu + Daily Habit Tracker is an 11-page printable system built for ADHD and neurodivergent brains: a guided “build your menu” workshop, a clean final menu one-pager, a low-battery emergency menu, and a gentle daily loop that turns the menu into a tool you actually use — not wall decor.
Your dopamine menu, built right:
- Build Your Menu (2 pages) — guided worksheets for all five courses: Appetizers (5-minute wins), Mains (15-minute resets), Desserts (rewards, portioned on purpose), Sides (background boosts), and Chef’s Specials (rare treats). Pre-filled inspiration ideas in every course PLUS blank slots.
- My Dopamine Menu — your final clean one-pager. Copy your favourites here, pin it, keep it visible.
- Low-Battery Menu — for the days even the starters feel too heavy. Zero setup, zero cleanup, zero shame.
- The Test Kitchen — a try-it table: the idea, tried it, again? Your menu gets smarter every round.
The gentle daily loop:
- Daily Check-In — two morning minutes (energy check, top 3 priorities, today’s menu pick) and one honest evening minute (one win, did the menu pick help?).
- Daily Habit Tracker — 7-day x 8-habit grid with 6 pre-filled starter habits and blank rows for your own. No streaks to protect — a blank day is data, not failure.
- Weekly Wins — end-of-week reflection: wins, which menu hits worked, what to carry forward.
Details: 11 pages, US Letter (8.5 x 11"), print-ready PDF. Fully undated. Calm terracotta design with generous white space and one idea per page.
This is a planning tool, not medical advice. Instant download. No shipping, no waiting. For personal use.
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