Dopamine Menu Workbook

An 18-page workbook for building a personalized dopamine menu your ADHD or neurodivergent brain will actually use. You know that feeling when you're bored out of your mind, but somehow nothing sounds fun? Or when you reach for your phone for the 87th time today because your brain is screaming for stimulation? Or when you have a ton of things to do but your brain and body won't cooperate? Yeah. Same. This Dopamine Menu Workbook helps you create a personalized "menu" of activities that actually satisfy your brain. Think of it like a restaurant menu, but instead of food, you're choosing activities based on your energy level, time, and what your brain needs right now. What's inside: A simple explanation of dopamine and why your brain works the way it does Assessment quiz to see if you're stuck in the "dopamine snack" cycle Brainstorming pages to help you rediscover what you actually enjoy Menu categories: Appetizers (quick hits), Entrées (deeper activities), Side Dishes (pairing strategies), Desserts (intentional scrolling), Comfort Foods (for regulation), and Seasonals (special occasion activities) Pre-made combo meal idea template for different moods and energy levels Blank menu templates you can fill in and reference anytime This workbook is for you if: You have ADHD, autism, depression, anxiety, or any flavor of neurodivergence You're tired of feeling "lazy" when it's actually executive dysfunction You doomscroll because you can't figure out what else to do You rely on panic and deadlines to get anything done You forget what you like to do for fun You need help making decisions when your brain feels stuck Workbook Details: 18-page PDF (includes full-color and black-and-white versions) Letter size (8.5 × 11 inches) Digital fill-in enabled (no printer needed, fill it out on your phone, tablet, or computer) Compatible with GoodNotes, XoDo, Adobe Reader, and more If you want more ADHD-Friendly workbooks, check out the Executive Dysfunction Workbook and the Executive Dysfunction: Household Chores Workbook! --------- 📩 INSTANT DIGITAL DOWNLOAD: Immediately after your purchase, you'll receive a link to download your files. 🖨️ You can fill it in digitally using Adobe Reader, Xodo, or GoodNotes, or print it from home or at a print shop like Staples, FedEx, or UPS, whichever works best for you. 🔐 FOR PERSONAL USE ONLY: All materials and designs are © and property of Dominee Calderon at Self-Love Rainbow LLC. Not for resale or redistribution. You can purchase a Private Use License to use one-on-one with clients. Private Practice License Here. 🌈 I am not a mental health professional. These tools are crafted from personal experience and are meant to be used as a peer-to-peer resource. They are not a replacement for professional advice and I always recommend working with a therapist if possible! 🧾REFUND POLICY: Refunds can only be offered if the digital files have not been downloaded.