Sign in Take the test
Tools › ADHD & attention › Dopamine Menu
🍽️ ADHD & attention · Free printable tool

Dopamine Menu

A personal menu of healthy boosts to pick from when motivation drops, instead of defaulting to endless scrolling.

The name is a metaphor, not brain chemistry: no activity 'refills' dopamine. The idea is practical. When your energy or motivation crashes, choosing is the hardest part, so decide in advance. Fill in this menu on a good day, keep it visible, and order from it on a hard one.

A4 PDF · 2 pages · sent by email with a direct link · no account needed
Related screening test: ADHD →
Dopamine Menu

What is inside

  • ✓Starters: 5 minutes or less
  • ✓Mains: 20 to 60 minutes
  • ✓Sides: to go with a boring task
  • ✓Desserts: nice, but with a limit
  • ✓Specials: once in a while (a concert, a trip, something new)
  • ✓When I am stuck, my first order is (3 choices)

How to use it

  • 1Print it, or open it on a tablet and fill it with a stylus.
  • 2Use it for one week before judging it. New habits need a few repetitions.
  • 3Bring it to your doctor or therapist: a filled sheet says more than memory.

This tool supports self-management. It is not a diagnosis and does not replace professional care.

Other tools for ADHD & attention

🗓️ ADHD Daily PlannerOne page, one day: three must-dos, visible time blocks, planned breaks and a two-minute evening review. 🧩 Task BreakerTurn the task you keep postponing into ten-minute steps. The first one takes two minutes. 🔁 If-Then PlansImplementation intentions: the best-tested technique against procrastination. Decide now what you will do when the moment comes.

See all tools →