ADHD Dopamine Menu Printable, Fillable PDF Template with Self Care Ideas

Dopamine menu printable for ADHD: a dopamine menu template with starters, mains, sides and desserts, plus a page of self care ideas. Fillable PDF, A4 and US Letter.

On flat or restless days, the phone is always the easiest option. A Dopamine Menu gives your brain a kinder choice that's just as easy to reach for.

Fill it in once, like a restaurant menu: quick starters, bigger mains, sides that make boring tasks bearable, desserts to enjoy with care, and specials for now and then. Then pick from it whenever you're stuck.

— WHY IT WORKS FOR ADHD BRAINS —

• Low motivation: starters take 2 to 5 minutes, so there's always something small enough to begin with.
• Decision fatigue: you decide once, on a good day. On hard days you just pick from the list.
• Boring tasks: "sides" are things you pair with chores, like music or a favourite drink.
• Blank-mind moments: a second page with ideas to borrow, so you never start from zero.

— WHAT'S INCLUDED —

• 4 pages each: a short how-to page, your Dopamine Menu, a page of ideas to borrow, and a thank-you page with the license
• 1 PDF in A4 and 1 PDF in US Letter
• Fillable: type on your computer, iPad or tablet, or print it and write by hand
• Works in GoodNotes, Notability and most PDF apps
• Accessible design: high-contrast text, 10 pt minimum, left-aligned

This is a digital download. Nothing will be shipped.

— HOW TO USE IT —

1. After purchase, download the files from Etsy (Purchases and Reviews, or the email Etsy sends you).
2. Open the PDF that matches your paper: A4 or US Letter.
3. Print the pages at "actual size", as often as you like. Or open the PDF in GoodNotes, Notability or any PDF app and type right into the fields.

— GOOD TO KNOW —

• Because this is a digital file, returns aren't possible. If a file doesn't open or something looks wrong, send me a message and I'll sort it out right away.
• Personal use only. Please don't resell or share the file. Sharing the shop link is always welcome.
• How it's made: designed by Clear Days Co. in Europe, with the help of AI tools for layout production. Every page is checked by hand before it goes into the shop.
• Part of the Clear Days family: calm, undated pages for daily focus, brain dumps, routines, habits, meals, life admin and more. Made to work together. Bundles in the shop save you money.

Imperfect use is still use.