Free printable
Dopamine menu
A menu of things that give you energy.
A dopamine menu is a list of activities that give you a boost — a walk, music, a favourite snack, a quick game. For ADHD, motivation is often a matter of finding the right fuel. A menu makes it easy to pick something that works when you're stuck.
How to use it
List the activities that reliably give you energy. When you're stuck or low, pick one from the menu and do it for a few minutes.
The other sections
The ADHD planner brings all four tools together.