The Dopamine Menu

On flat or restless days, the phone is always the easiest option. A Dopamine Menu gives your brain a kinder choice that's just as easy to reach for.

Fill it in once, like a restaurant menu: quick starters, bigger mains, sides that make boring tasks bearable, desserts to enjoy with care, and specials for now and then. Then pick from it whenever you're stuck.

WHY IT WORKS FOR ADHD BRAINS

• Low motivation: starters take 2 to 5 minutes, so there's always something small enough to begin with.
• Decision fatigue: you decide once, on a good day. On hard days you just pick from the list.
• Boring tasks: "sides" are things you pair with chores, like music or a favourite drink.
• Blank-mind moments: a second page with ideas to borrow, so you never start from zero.

WHAT'S INCLUDED

• 4 pages each: a short how-to page, your Dopamine Menu, a page of ideas to borrow, and a thank-you page with the license
• 1 PDF in A4 and 1 PDF in US Letter
• Fillable: type on your computer, iPad or tablet, or print it and write by hand
• Works in GoodNotes, Notability and most PDF apps
• Accessible design: high-contrast text, 10 pt minimum, left-aligned

This is a digital download. Nothing will be shipped.

HOW TO USE IT

1. Right after payment you get a download link on screen and by email.
2. Open the PDF that matches your paper: A4 or US Letter.
3. Print the pages at "actual size", as often as you like. Or open the PDF in GoodNotes, Notability or any PDF app and type right into the fields.

GOOD TO KNOW

• If a file doesn't open or something looks wrong, email me at cleardaysco@gmail.com and I'll sort it out right away.
• Personal use only. Please don't resell or share the file. Sharing the shop link is always welcome.
• How it's made: designed by Clear Days Co. in Europe, with the help of AI tools for layout production. Every page is checked by hand before it goes into the shop.
• Part of the Clear Days family: calm, undated pages for daily focus, brain dumps, routines, habits, meals, life admin and more. Made to work together. Bundles in the shop save you money.

Imperfect use is still use.