ADHD Dopamine Menu Template | Printable Brain Hack for Paralysis & Boredom | Neurodivergent Friendly | Instant Download

Your brain isn't broken. It's just hungry for the right fuel.

If you’ve ever sat on the couch for two hours scrolling your phone, screaming internally at yourself to "just get up," you know what low dopamine feels like. You aren't lazy. Your engine is just out of fuel.

The Dopamine Menu is a visual tool designed to give your ADHD brain exactly what it needs without the decision fatigue.

WHAT THIS IS: A "restaurant-style" menu of activities categorized by energy level. Instead of trying to force yourself to work, you "order" from the menu to get your brain back online.

WHAT'S INSIDE:

• Page 1: Quick Wins (Appetizers) & Low Energy Resets (Sides)

• Page 2: Moderate Energy Tasks (Mains) & Hyperfocus Projects (Specials)

• Page 3: The Science (Why this actually works) & The 10-Minute Win Protocol

• 40+ pre-filled, ADHD-friendly ideas (no toxic positivity allowed)

• Blank spaces to customize your own menu

WHY IT WORKS: Standard productivity advice assumes you run on discipline. This tool assumes you run on dopamine. It helps you swap "junk dopamine" (doom-scrolling) for "nutritious dopamine" (sensory inputs, movement, novelty) that actually refuels your tank.

PERFECT FOR:

• Breaking "ADHD Paralysis" (The Freeze)

• Transitioning between tasks

• Recovering from burnout

• Explaining your energy needs to partners/family

DETAILS:

• Format: High-Resolution PDF (US Letter)

• Instant Digital Download

• "Human AF" Brand: No corporate jargon, just tools that work.

For personal use only. Copyright Authentic Mess Studios.