Dopamine Menu EN — Pre-Chosen Rewards (PDF Letter + A4)

The break you'll never negotiate again: rewards chosen in advance, taken guilt-free.

You know the trap: "just 30 seconds of phone" — and 45 minutes vanish, guilt included. The Dopamine Menu flips the mechanics: you choose your rewards with a rested head, in four courses, like a restaurant — and when the break comes, you just pick. There's nothing left to negotiate. The concept was popularized by Jessica McCabe (How to ADHD, 2020) — credited in the how-to page, as it should be.

⭐ HOW IT WORKS (3 moves)

1. Fill in your menu once — the complete example page helps you start

2. Display it: fridge, desk, folder — visible when the break happens

3. One effort done → pick from the matching course. It's already decided

📄 WHAT YOU GET (12 undated pages — reprint forever)

• The MAIN MENU to fill in + a complete EXAMPLE facing it: Appetizers 2 minutes · Mains 15 minutes or more · Sides paired with a boring task · Desserts with a written portion ("one episode", not "Netflix")

• 4 CONTEXT MENUS, pre-tilted: studying · cleaning · paperwork · work

• 16 CUT-OUT CARDS (4 of them blank): into a jar or your wallet — picking is deciding once

• The WHEN THE MENU WEARS OUT page: three signs, three moves

• The GUILT-FREE RESTART: the menu waits for you, no hard feelings

• The HOW-TO page with the science cited (authors and years) — and an honesty note: "dopamine" is an image, not a measurement

• Formats included: US Letter + A4, prints cleanly in black & white

Chosen in advance beats decided when tired.

→ Instant download. Filled in 10 minutes, usable on your very next break.

Questions or format trouble? Write me at focusdelta.fr/en/contact — I actually reply.

Transparency: grounded in published research, human-verified, tested and validated — writing and layout AI-assisted (FocusDelta).

This menu is a personal organization tool. It is not a medical device and does not replace diagnosis, treatment, or medical advice — "dopamine" is used as an image, not a promise. Digital file — personal use only.