Emma's Free Library
Dopamine Menu Template
PDF · 3 pages
Recently added
Dopamine Menu Template
A menu of things that genuinely help you, written down in advance — so you don't have to think of them when you need them most.
- Format
- Pages
- 3 pages
- File size
- 890 KB
- Access
- Free download
- Date
- Added 28 June 2026
This one is still being typeset — it will appear here shortly.
An ADHD mind rarely remembers what helps at the moment it needs help. A dopamine menu solves this by deciding in advance, on a calm day, and writing it down.
The template is laid out like a small restaurant menu: starters for two minutes, mains for an afternoon, sides for the in-between, and a short list of things that feel good but leave you emptier — kept honest, without judgement.
What's inside
- Starters, mains, sides and desserts, ready to fill in
- A prompt list of gentle suggestions if you go blank
- An honest page for the things that drain rather than restore