Dopamine Menu Template

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.

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

This one is still being typeset — it will appear here shortly.

Added 28 June 2026

If this one helped

A few others from the shelves that tend to sit well beside it.

Planners

Weekly ADHD Planner

A week on one page, built around energy rather than hours. Three priorities, not thirty tasks.

Cheat Sheets

Decision Fatigue Guide

Why small choices cost you so much, and a set of quiet defaults that remove them from the day entirely.

Checklists

ADHD Morning Reset Checklist

A short, forgiving sequence for mornings that begin badly. Six steps, no timers, nothing to fall behind on.

If these pages help, there is a longer one.

It's Not Laziness, It's ADHD is the notebook these resources were drawn from — written slowly, for women who are tired of feeling behind.

Read Emma's Notebook →Back to Templates