Description

Dopamine Menu Printable for ADHD & AuDHD

A gentle, fillable dopamine menu printable for ADHD and AuDHD adults who need feel-good options without getting stuck doomscrolling or deciding from scratch.

💡 WHAT IS A DOPAMINE MENU?

A simple, flexible tool designed for AuDHD / ADHD brains to make decisions easier when everything feels like too much.

🧠 HOW IT HELPS

– reduces decision fatigue
– gives you options without overwhelm
– helps you regulate instead of push
– works with your energy, not against it

✍️ HOW IT WORKS

1. Fill in your own activities
2. Choose what feels right in the moment
3. Use it without pressure
4. Come back to it anytime

📦 WHAT YOU GET

1 Blank Dopamine Menu (PDF)
1 Quick Start Guide (PDF)
A4 + US Letter included

💜
This is not a system to keep up with.
There are no rules, no expectations.
Just options.

📌 WHAT’S ON THE MENU

• 🥗 Starters (1–5 mins)

quick dopamine hits for task initiation or a fast reset

• 🍽️ Main Courses (15–30 mins)

bigger resets for when you’re running low

• 🥤 Sides

things to do alongside tasks to make boring stuff bearable

• 🍰 Desserts

intentional treats (lovely but easy to overdo!)

• 🚨 Emergency Snacks

our AuDHD-specific section for shutdown, meltdown, or overwhelm. No productivity required. Just regulation, rest, and safety. 💜

🖨️ HOW TO USE

print and keep it visible
use digitally on your phone/tablet
laminate and reuse
keep it nearby for difficult moments

⚠️ DISCLAIMER

The download does not include the filled in activities. This is done on purpose so that you can fill them with things that work for YOU personally.

This is a digital download. No physical item will be shipped. Colors may vary slightly depending on your printer.

Licensed for personal use only. Not for resale or redistribution.

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Made with love by AuDHDDesign
From one AuDHD brain to another — let’s get regulated 🌿