Dopamine Menu
$5.99
Bored, stuck, scrolling, and you can't think of a single thing you'd rather do? That's not laziness. An under-stimulated ADHD brain can't brainstorm.
A dopamine menu does the thinking ahead of time. Fill it in on a good day, then on a stuck day just pick from the menu. This one comes as a fillable printable AND a spreadsheet that picks something for you based on your energy right now.
Single personal license · Instant digital download · Nothing is shipped
First step: Fill in a few ideas per section on a good day. Use it on a stuck day
- Formats
- Excel (.xlsx), Printable PDF
- You get
- ADHD_Dopamine_Menu.xlsx, Dopamine_Menu_Printable.pdf
- Details
- Spreadsheet works in Google Sheets (free account) and Excel
What's included
- Fillable printable PDF: Appetizers, Mains, Sides, Desserts and Specials, type on iPad or print and write
- Low-Energy Ideas page: 30 ideas sorted by Zero / Low / Some spoons, plus your own go-to list
- Google Sheets + Excel version with a "Pick for me" button: choose your energy level and it suggests one idea
- Tag every idea by time, energy and cost
- Idea Library with 50 ready-made ideas to steal
- Tried? checkboxes, no score and no streaks
Why it works for ADHD brains
- Deciding is the hard part. The menu decides for you
- Energy tags mean it only suggests things you can actually do today
- Desserts section names the scroll-traps, with a reminder to set a timer
- Sides make boring tasks bearable (body doubling, music, fidgets)
- Works on paper for screen-free days and in Sheets for phone access
Perfect for: ADHD, AuDHD, autism, burnout recovery, depression low days, or anyone who gets stuck choosing what to do.
Personal-use license: use it yourself and print as many copies as you need for your own use. Not for resale or redistribution. License terms