Dopamine menu printable in a cute restaurant style
Your personal list of mood lifters, ready for the moments you feel stuck, bored or flat.
Overview
This dopamine menu printable is styled like a playful restaurant menu and holds your own list of activities that brighten your mood and sharpen your focus when you feel stuck, bored or low. The 4 pages include the menu with starters, mains, sides, desserts and specials, a version sorted by energy level and a weekly planner. You get US Letter and A4 PDF files as an instant download, and nothing is mailed.
When your brain says nothing sounds good, you already have a menu to choose from.
Why a dopamine menu helps on hard days
Write down your go-to boosts one time. Starters take 5 minutes or less, like a favorite song or a breath of fresh air. Mains are bigger, like a walk or a chat with a friend. Sides make dull tasks more bearable, desserts are treats you enjoy with a timer, and the allergies box reminds you what tends to leave you drained.
When the day is tough, check in with your energy first. Then pick from the running on empty, low battery, doing okay or fully charged list, with no fresh decisions needed. Hang it on the fridge, and use the weekly page to plan boosts and see which ones truly work for you.
Who it is for
- Adults with ADHD and neurodivergent people who crave stimulation
- Anyone who falls into scrolling and would like easier, healthier picks on hand
- People recovering from burnout or moving through a low energy season
- Students and remote workers who need little lifts to get through dull tasks
Pretty enough for the fridge
- Elegant and minimal, with white pages and blush pink touches that use little ink
- Wide margins all around, so nothing is cropped by a home printer
- Portrait pages in US Letter, 8.5 x 11 inches, and A4, 210 x 297 mm
- No dates, so it works for any week of any year
- Lovely on the fridge door or tucked in the front of your planner
- Fits a binder or clipboard, or a print shop can spiral bind it
What's inside (4)
Inside the dopamine menu printable: 4 pages
- 1Cover page with an index
- 2My dopamine menu, organized into starters (fast boosts of 5 minutes or under), mains (larger, nourishing activities), sides (extras that make dull tasks nicer), desserts (enjoyable but easy to overdo, so set a timer), specials (treats worth looking forward to) and allergies (what drains you), with sample ideas and lines to tick and fill
- 3Menu by energy level, four lists for running on empty, low battery, doing okay and fully charged, with an energy scale to check in first
- 4Weekly dopamine planner where you pick a starter, main, side and dessert for every day, Monday through Sunday, then score your mood from 1 to 5, note your biggest boost and what to add to the menu
Files & printing
Your files
- Dopamine Menu, US Letter PDF (4 pages)
- Dopamine Menu, A4 PDF (4 pages)
- Read Me First, a short printing guide (PDF)
How to download and print
- Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
- We email the same private download links to you, so you can download your files again later.
- Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
- Print only the pages you need, as often as you like, for your own personal use.
Good to know
- It is a printable PDF, not a hyperlinked digital planner. You can still import it into most note taking apps and fill it in there.
- This is a digital item, so nothing is shipped to you.
- Colors may print slightly differently than they appear on screen.
- For personal use only. Please do not pass on, resell or redistribute the files.
- Digital files cannot be returned. If something will not open or print correctly, email us and we will help right away.
- This menu is a self-care planning tool. It is not medical advice or treatment.
How this was made
Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.
Questions
Questions about the dopamine menu printable
What goes in each section of the menu?
Starters are quick boosts, mains are bigger nourishing activities, sides make boring tasks better, desserts are fun extras best used with a timer and specials are treats to look forward to.
What is the allergies box for?
It is where you list the things that drain you, so you remember what tends to leave you feeling worse.
Are there ideas for low energy days?
Yes. Page 3 sorts your options into running on empty, low battery, doing okay and fully charged.
Can I use it every week?
Yes. It is undated, so you can reuse the weekly planner in any week and any year.
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