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Dopamine Menu & Planner Printable | ADHD Planner with Brain Dump, Habit Tracker, Reward Chart & Weekly Planner

A 13-page printable dopamine menu and ADHD-friendly planner: filled and blank dopamine menus, a 70+ idea bank, daily and weekly planners, task and reward pairing, mood, habit and reward trackers, and a brain dump. US Letter and A4.
$4.95
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  • Instant Download: Get your planner now!
  • Printable & Digital: Print or use with your iPad
  • Become more organized and productive
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Planner description

Stuck, bored and reaching for your phone again? A dopamine menu is a list of healthier, pre-chosen boosts you can pick from instead, organized like a restaurant menu: starters, mains, sides, desserts and specials. This printable dopamine planner helps ADHD and neurodivergent brains get unstuck, pair boring tasks with something fun, and actually follow through.

What's inside (13 pages)

  • What's a Dopamine Menu? A simple how-to
  • My Dopamine Menu, pre-filled with ideas
  • My Dopamine Menu, blank to make your own
  • Dopamine Idea Bank with 70+ ideas
  • Daily Dopamine Planner
  • Weekly Dopamine Planner
  • Task + Reward Pairing: make boring tasks easier
  • Mood & Energy Tracker
  • Habit Tracker (up to 8 habits)
  • Reward Chart for the tasks you've been avoiding
  • Weekly Reflection
  • Brain Dump page

How it helps

  • Pick a quick boost before you pick up your phone
  • Pair boring tasks with a "side" and a reward
  • Notice which boosts work best for your energy
  • Build habits without all-or-nothing pressure
  • Great for adults and teens with ADHD, or anyone who struggles with motivation

What you'll receive

  • 1 PDF in US Letter (8.5 × 11 in)
  • 1 PDF in A4 (210 × 297 mm)

Your download links appear right after checkout and in your order confirmation email. Print the pages you need as often as you like, or use them in a PDF app like GoodNotes.

Please note

  • This is a digital download. No physical item will be shipped.
  • This planner is a self-help tool, not medical advice or treatment.
  • Colors may vary slightly depending on your screen and printer.
  • For personal use only. Please do not share, resell or distribute the files.
  • This planner was designed with the help of AI tools and reviewed by hand.
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4.9 Great
Average rating based on 408 shop reviews

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About Maya
Hey, I’m Maya, I’m Obsessed with notebooks!
Living with my ADHD has its ups and downs, But it taught me the importance of staying organised. Sure, focusing can be tough, but i’m all about finding tricks to make it easier.

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