The Recharge Menu 🔋 Fillable ADHD Dopamine Menu | Tap, Type & Tick | Digital 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. And it lives on your phone, right there when you're stuck.

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+)

✔️ Everything is tappable:

• Type your own ideas into your personal menu

• Fill in your own drainers and kinder swaps

• Tap what you needed and your battery before and after in the Recharge Log

• Tick what helped, and see your patterns

• Clickable links to more HALE tools

📄 6 pages inside:

• Start Here

• The Recharge Menu: 36 ready-made ideas

• Build Your Own Menu

• Drainers & Swaps

• Recharge Log

• Thank You page

💡 Save a blank copy first, then start fresh any time.

⚠️ Open in the free Adobe Acrobat Reader app (iPhone, Android, iPad or computer). Some built-in phone PDF viewers only let you view the file, not fill it in.

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

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. 🌿