Dopamine Menu GoodNotes Digital Planner | Hyperlinked ADHD Self-Care Menu for iPad | Light & Dark PDF | Instant Download

The Dopamine Menu, rebuilt for your tablet. Pick-me-ups for low, flat, and frayed days — now with real hyperlinked tabs down the side, so you tap and land, instead of scrolling through a static PDF.

What makes this a digital edition, not just a printable you opened on a screen:

• 6 color-coded tabs (The Menu, By Mood, Build Your Own, Low-Spoons SOS, Quick Cards, How to Use) link straight to their page from anywhere in the document
• A home hub page with one-tap navigation to every section
• Both a Light and a Dark edition included as separate PDFs — use whichever is easier on your eyes
• A write-in "Build Your Own Menu" page made for your stylus — fill it in with Apple Pencil, no printing required
• Works in GoodNotes, Notability, Xodo, or any PDF reader that supports internal links, on iPad, Android tablet, or laptop

What's inside: The Menu (starters, mains, sides & desserts — pick-me-ups sorted by how much time and energy you have), Menu by Mood (understimulated, overstimulated, anxious, flat & numb), Build Your Own Menu (your own go-tos, ready before you need them), Low-Spoons SOS (three tiny steps for the hardest days), Quick Reference Cards, and a How to Use page.

This menu is gentle scaffolding for hard moments, not medical or therapeutic advice. If low mood is heavy or lasting, please tell a doctor, therapist, or someone you trust.

Instant digital download — 2 PDFs (Light + Dark edition), delivered immediately after purchase. No physical item will be shipped.