free tool · no sign-up
Dopamine menu maker
Pick a few small, kind boosts for each course. Print a one-page menu for the days you feel flat or restless.
Your menu
How it works
- Tap ideas you like, or type your own. Up to six per course.
- Your menu builds itself below. It stays in this browser for next time.
- Print it or save it as a PDF and keep it where you’ll see it.
Why it helps ADHD brains
On flat days, the hardest part is deciding what would help. A menu decides ahead, on a better day.
The courses keep it honest: quick starters for right now, desserts that are lovely but easy to overdo.
Want a designed, fillable version? The Dopamine Menu printable is in our Etsy shop.
Questions
Is my menu saved?
Only in this browser on this device, so it’s there next time. Nothing is sent to us.
How do I get a PDF?
Tap “Print or save as PDF” and choose “Save as PDF” in the print dialog. It fits on one A4 or US Letter page.
What is a dopamine menu, exactly?
A short list of enjoyable activities sorted like a menu. Read the one-minute guide for examples.
free printable kit
Free: the Fresh Start Kit
Six calm pages for the moment you come back to a plan you dropped: a fresh start page, a one-first-step today page, a low-battery day page and a write-it-all-down page. A4 and US Letter.
Get the free kitNo catching up. Just one first step.
