Dopamine Menu Printable | 60 Self Care Actions with Cut Out Tokens, Wall Menu & Permission Slips | ADHD Burnout PDF A4 US Letter

WHAT THIS IS FOR

You know you'd feel better if you did something. Deciding what is the problem.

On a genuinely bad day, "do some self-care" is not helpful advice - it's another task. Your brain is too tired to generate options, so you end up scrolling instead, and then feeling worse about the scrolling. This is not laziness. Choosing is a task, and you've run out of the thing you'd need to do it.

THE MENU removes the choosing.

WHAT YOU GET (21 pages)

· 60 actions, already written for you, in three courses:

  STARTERS - 1-5 minutes, zero energy (water in a wine glass · lie on the floor · unclench your jaw · stand in the sunlight)

  MAINS - 15-30 minutes, a little more in the tank (stupid little walk · clear exactly one surface · one chapter · tea and nothing else)

  TREATS - no time limit, no guilt (cancel the plan · bed at 8:30 · say no to something · absolutely nothing)

· THREE SHEETS OF CUT-OUT TOKENS - one per action. Cut them once, drop them in a jar, and on a bad day pull one out without looking.

· 20 blank tokens for the things only you know about

· The wall menu - all 60 on one page for the fridge or cupboard door

· A pocket menu - four cards to cut out for your wallet or phone case

· Jar labels, and a page to log what you actually did

· Six permission slips to cut out and hand to yourself ("you are allowed to leave the dishes")

· Three blank menu pages to build your own courses

HOW IT WORKS

1. Files are available immediately after payment under My Purchases, plus an email link.

2. Both A4 and US Letter are included.

3. Print the menu and pin it somewhere visible. Print the token sheets, cut them out once, drop them in a jar. About twenty minutes, one time.

4. On a bad day: pull a token. Do what it says. No deciding involved.

THE ONE RULE

You're not allowed to put a token back because you don't feel like it. That feeling is the exact thing this was built to get around. If it's genuinely impossible right now - wrong place, no time - pull again. Twice is the limit.

WHAT YOU END UP WITH

A jar on the shelf that answers the question "what would actually help right now" in three seconds, without you having to think. No streaks to break, no plan to maintain, nothing to fill in. Just a decision already made, waiting for the day you can't make one.

Nothing to write. Nothing to set up. Nothing to fail at.

ABOUT VYSICHKA

A small family studio from Kharkiv, Ukraine. Our name comes from an old embroidery technique where tiny holes let light through linen, leaving clean geometry - slow, exact work, counted thread by thread. We make everything in the same spirit: quiet, precise, made by hand. Counted, line by line.

For personal use only. Please do not resell, share or redistribute these files. © Vysichka Studio.