The Recharge Menu 🔋 ADHD Dopamine Menu Printable | Energy-Based Mood Boosts | A4 PDF ```

Stuck, scattered, flat or overwhelmed? Your brain doesn't need more willpower. It needs the right recharge. 🔋

The Recharge Menu is HALE's gentle take on the dopamine menu, with one big difference: every idea is matched to what you need AND the energy you actually have.

Four kinds of recharge:

🌿 Calm me down: for wired, anxious or overstimulated moments

☀️ Lift me up: for flat, low days

🎯 Help me focus: for scattered, stuck or procrastinating moments

💜 Comfort me: for overwhelmed, worn-out days

Then check your battery and pick just one:

✨ Low (1–5 min)

✨ Steady (5–15 min)

✨ Full (15 min+)

📄 6 pages inside:

• Start Here: how it works, plus gentle tips

• The Recharge Menu: 36 ready-made ideas

• Build Your Own Menu: make it truly yours

• Drainers & Swaps: spot the habits that feel like a boost but leave you flatter, and plan kinder swaps

• Recharge Log: track your battery before and after, and see what really works

• Thank You page

Designed with ADHD brains, chronic fatigue and low-energy days in mind.

🖨️ Instant download. Print at 100% / actual size on A4. Keep it on your desk or fridge, right where you get stuck.

Instant digital download. No physical item will be sent. For personal use only. A self-care planning tool, not medical advice.

Swap the scroll for something that actually helps. 🌿