{"title":"Wellness \u0026 Self-improvement","description":"\u003cp\u003eGuides for the brain you actually have.\u003c\/p\u003e\n\u003cp\u003eMost self-improvement advice was written for someone who isn't you. Someone who wakes at 5 a.m., loves their to-do list, and never doom-scrolls past midnight. We make guides for the rest of us, neurodivergent, tired, overstimulated, curious, still trying.\u003c\/p\u003e\n\u003cp\u003eEvery guide in this collection is a small, printable PDF designed to lower the floor, not raise the ceiling. No hustle, no shame, no cold-plunge prerequisites. Just kind, evidence-informed tools you can actually use on a Tuesday afternoon.\u003c\/p\u003e\n\u003cp\u003ePick the one that meets you where you are.\u003c\/p\u003e","products":[{"product_id":"the-dopamine-menu-an-adhd-friendly-productivity-guide","title":"The Dopamine Menu: An ADHD-Friendly Productivity Guide","description":"\u003ch2 class=\"font-editorial font-bold mb-2 mt-4 [.has-inline-images_\u0026amp;]:clear-end text-base first:mt-0\" id=\"your-to-do-list-isnt-working-heres-what-does\"\u003eYour to-do list isn't working. Here's what does.\u003c\/h2\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eIf you have an ADHD brain (or one that just feels like it some days), traditional productivity advice is exhausting. Every task looks the same on a list. Nothing feels urgent until it's on fire. And the gap between \"I should do this\" and \"I'm doing this\" is where entire afternoons disappear into your phone.\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e\u003cstrong\u003eThe Dopamine Menu is a different system.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eInstead of one flat list, you build a menu — like a restaurant menu — of activities sorted by two things your brain actually cares about:\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003ehow much dopamine they give you\u003c\/strong\u003e, and\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003ehow much energy they cost\u003c\/strong\u003e. When you're stuck, you don't push harder. You just open the menu and order something your brain can say yes to.\u003c\/p\u003e\n\u003ch2 class=\"font-editorial font-bold mb-2 mt-4 [.has-inline-images_\u0026amp;]:clear-end text-base first:mt-0\" id=\"whats-inside-16-pages-illustrated-pdf\"\u003eWhat's inside (16 pages, illustrated PDF)\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e🍽️\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eThe 5-course system\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— appetizers, entrées, sides, desserts, and specials, explained simply\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e📋\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eA printable Dopamine Menu template\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eyou can fill out in 15 minutes\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e🎯\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eA 3×3 scoring matrix\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eto sort any activity by dopamine and energy\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e⚡\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003e48 ADHD-friendly stimulation ideas\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eacross 6 categories — for when you're bored and reaching for the phone\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e🌅\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eThe Low-Dopamine Morning Routine\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— 7 steps to protect your baseline before 9 a.m.\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e📱\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eThe Anti-Doomscroll Toolkit\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— a feeling-to-action swap table + phone setup checklist\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e📅\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eA gentle weekly tracker\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e(not a productivity scoreboard)\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e❓\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eTroubleshooting FAQ\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003efor the snags everyone hits\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 class=\"font-editorial font-bold mb-2 mt-4 [.has-inline-images_\u0026amp;]:clear-end text-base first:mt-0\" id=\"who-its-for\"\u003eWho it's for\u003c\/h2\u003e\n\u003cul class=\"marker:text-quiet list-disc pl-8\"\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eNeurodivergent adults (ADHD, autism, AuDHD) who are tired of NT productivity advice\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eAnyone trapped in the boredom → phone → guilt loop\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003ePeople who've tried \"just be disciplined\" and would like to try something kinder\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli class=\"py-0 my-0 prose-p:pt-0 prose-p:mb-2 prose-p:my-0 [\u0026amp;\u0026gt;p]:pt-0 [\u0026amp;\u0026gt;p]:mb-2 [\u0026amp;\u0026gt;p]:my-0\"\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eKnowledge workers, students, parents, creatives — anyone whose brain runs on novelty\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 class=\"font-editorial font-bold mb-2 mt-4 [.has-inline-images_\u0026amp;]:clear-end text-base first:mt-0\" id=\"who-its-not-for\"\u003eWho it's NOT for\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003ePeople who want 5 a.m. ice baths, hustle culture, or shame-based motivation\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003eAnyone looking for a medical or clinical treatment (this is an educational guide, not therapy)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 class=\"font-editorial font-bold mb-2 mt-4 [.has-inline-images_\u0026amp;]:clear-end text-base first:mt-0\" id=\"format\"\u003eFormat\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e📄 16-page PDF, designed for both screen and print\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e🎨 Original illustrations, warm earth-tone palette\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e🖨️ Printable template + tracker pages\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e⬇️ Instant digital download after purchase\u003c\/li\u003e\n\u003cli class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e🇺🇸 Written in English (US)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cblockquote\u003e\n\u003cp class=\"my-2 [\u0026amp;+p]:mt-4 [\u0026amp;_strong:has(+br)]:inline-block [\u0026amp;_strong:has(+br)]:pb-2\"\u003e\u003cem\u003e\"Be the kindest restaurant your brain has ever eaten at.\"\u003c\/em\u003e\u003c\/p\u003e\n\u003c\/blockquote\u003e","brand":"PDF Guide Quarry","offers":[{"title":"Default Title","offer_id":45861782585480,"sku":null,"price":7.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0734\/4196\/8264\/files\/TheDopamineMenuCover.png?v=1779486577"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0734\/4196\/8264\/collections\/wellness_collection_banner_1.png?v=1779489256","url":"https:\/\/pdfguidequarry.com\/collections\/wellness-self-improvement.oembed","provider":"PDF Guide Quarry","version":"1.0","type":"link"}