Dopamine Menu Printable | Letter and A4 PDF

A dopamine menu is a list of feel-good activities sorted like a restaurant menu. When you feel bored, restless or stuck, you order something on purpose instead of drifting into the endless scroll. This printable kit gives you 5 menu styles, filled examples, blanks and 120 ideas to fill them.

WHAT'S INCLUDED

• 23 printable pages with a linked contents page

• What is a dopamine menu? guide with the 5 courses: starters, mains, sides, desserts, specials

• 5 menu styles: Retro Diner, Modern Minimal, Boho Arch, Bold Pop, Chalkboard

• Each style as a filled example menu (Everyday, Work & Study, Calm & Cosy, Get Moving, Rainy Day) AND a blank menu: 10 menus in total

• Idea bank: 120 activity ideas sorted by course (2 pages)

• Build-your-menu worksheet and a "When I feel..." menu (bored, restless, overwhelmed, tired, stuck, lonely)

• Fridge sheet, filled and blank

• 20 wallet-size mini menu cards, 3.5 x 2 in (10 filled + 10 blank)

• Today's order log and a weekly menu tracker

FEATURES

• ADHD-friendly and great for busy, neurodivergent brains, students and anyone who wants a quick mood lift

• Colourful designs with simple shapes, no clutter

• Fill it in by hand and update it whenever you like

SIZES

• US Letter (8.5 x 11 in) and A4, one PDF for each size

HOW IT WORKS

• Instant download: right after purchase, your download link arrives in your confirmation email. Nothing is shipped.

• Print at home or at a print shop at 100% / actual size.

• Mini cards: cut along the thin grey lines.

PLEASE NOTE

• This is a digital product. No physical item will be shipped.

• Colours may look slightly different on your screen and printer.

• For personal use only. Please do not share or resell the files.

• Because this is a digital download, refunds are not available, but please reply to your download email if you have any problem and we will make it right.

• This is a planning and organising tool for everyday life. It is not medical advice.