The Dopamine Menu: An ADHD-Friendly Productivity Guide

Your to-do list isn't working. Here's what does.

If 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.

The Dopamine Menu is a different system.

Instead of one flat list, you build a menu — like a restaurant menu — of activities sorted by two things your brain actually cares about: how much dopamine they give you, and how much energy they cost. When you're stuck, you don't push harder. You just open the menu and order something your brain can say yes to.

What's inside (16 pages, illustrated PDF)

• 🍽️ The 5-course system — appetizers, entrées, sides, desserts, and specials, explained simply
• 📋 A printable Dopamine Menu template you can fill out in 15 minutes
• 🎯 A 3×3 scoring matrix to sort any activity by dopamine and energy
• ⚡ 48 ADHD-friendly stimulation ideas across 6 categories — for when you're bored and reaching for the phone
• 🌅 The Low-Dopamine Morning Routine — 7 steps to protect your baseline before 9 a.m.
• 📱 The Anti-Doomscroll Toolkit — a feeling-to-action swap table + phone setup checklist
• 📅 A gentle weekly tracker (not a productivity scoreboard)
• ❓ Troubleshooting FAQ for the snags everyone hits

Who it's for

• Neurodivergent adults (ADHD, autism, AuDHD) who are tired of NT productivity advice

• Anyone trapped in the boredom → phone → guilt loop

• People who've tried "just be disciplined" and would like to try something kinder

• Knowledge workers, students, parents, creatives — anyone whose brain runs on novelty

Who it's NOT for

• People who want 5 a.m. ice baths, hustle culture, or shame-based motivation
• Anyone looking for a medical or clinical treatment (this is an educational guide, not therapy)

Format

• 📄 16-page PDF, designed for both screen and print
• 🎨 Original illustrations, warm earth-tone palette
• 🖨️ Printable template + tracker pages
• ⬇️ Instant digital download after purchase
• 🇺🇸 Written in English (US)

"Be the kindest restaurant your brain has ever eaten at."