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Dopamine Menu Workbook - ADHD Planner - Neurodivergent Self Care (Digital Download (PDF Workbook)

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Highlights

  • Designed by SelfLoveRainbow
  • Party decor for gatherings and celebrations
  • Digital download
  • Digital file type(s): 1 PDF

You know that feeling when you're bored out of your mind, but somehow nothing sounds fun? Or when you reach for your phone for the 87th time today because your brain is screaming for stimulation? Or when you have a ton of things to do but your brain and body won't cooperate?

Yeah. Same.

This Dopamine Menu Workbook helps you create a personalized "menu" of activities that actually satisfy your brain. Think of it like a restaurant menu, but instead of food, you're choosing activities based on your energy level, time, and what your brain needs right now.

What's inside:
- A simple explanation of dopamine and why your brain works the way it does
- Assessment quiz to see if you're stuck in the "dopamine snack" cycle
- Brainstorming pages to help you rediscover what you actually enjoy
- Menu categories: Appetizers (quick hits), Entrées (deeper activities), Side Dishes (pairing strategies), Desserts (intentional scrolling), Comfort Foods (for regulation), and Seasonals (special occasion activities)
- Pre-made combo meal idea template for different moods and energy levels
- Blank menu templates you can fill in and reference anytime

This workbook is for you if:
You have ADHD, autism, depression, anxiety, or any flavor of neurodivergence
You're tired of feeling "lazy" when it's actually executive dysfunction
You doomscroll because you can't figure out what else to do
You rely on panic and deadlines to get anything done
You forget what you like to do for fun
You need help making decisions when your brain feels stuck

📩 INSTANT DIGITAL DOWNLOAD: Immediately after your purchase, you'll receive a link to download your files your purchase can also be found right from your Etsy account in the "Purchases and Reviews" section. The Etsy App doesn't support digital downloads so make sure you're opening the links from your browser.

🖨️ You can download and print the workbook, or fill it out digitally on your computer or phone. Apps like XoDo or GoodNotes let you "write" on the PDF on your phone, making it accessible on the go. You can also have it printed at places like Staples or FedEx.

🔐 FOR PERSONAL USE ONLY: All materials and designs are © and property of Dominee Calderon at Self-Love Rainbow LLC. Not for resale or redistribution. You can purchase a Private Use License to use one-on-one with clients. https://www.etsy.com/listing/1169636940/private-practice-use-license-one-product

🌈 I am not a mental health professional. These tools are crafted from personal experience and are meant to be used as a peer-to-peer resource. They are not a replacement for professional advice and I always recommend working with a therapist if possible!

🧾REFUND POLICY: Refunds can only be offered if the digital files have not been downloaded.

The workbook is in US Letter Size (8.5 x 11 inches) and PDF format.
I can only offer refunds if you have not downloaded the files. All sales are final but if you have any issues, please let me know!

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Reviews for this item

5.0

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(1 reviews)

5.0 Item quality
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5 out of 5 stars 5 This item

Elizabeth May 13, 2026

I love this so much and I cannot wait to use it in the near future. It was easy to print.

Elizabeth May 13, 2026

SelfLoveRainbow
Dominee Calderon
SelfLoveRainbow ·

United States

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience. 5.0
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Dominee
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