Dopamine Menu Printable — ADHD Pick Me Up Menu Template | 8 Page Digital Download | Drifting Minds Studio

✦ Beautiful tools for beautiful brains. ✦

Gentle ways to feel a little better, fast — without the guilt.

When you're low, dysregulated, or flat and numb, the last thing you need is a to-do list. You need a menu. This one is built for ADHD brains — organised by time, energy, and how you actually feel. Pick one thing. That's the whole plan.

✦ What's Inside · 8 Pages

• The Dopamine Menu — a full à-la-carte menu: Starters (2 min) · Mains (15–30 min) · Sides (little joys) · Desserts (treats)
• Two menu editions — a soft Lavender daytime version + a cosy Midnight version for late, wide-awake nights
• Menu by Mood — order by feeling: Understimulated · Overstimulated · Anxious · Flat & numb
• Build Your Own Menu — fill it in with what actually works for you
• Low-Spoons SOS — for the hardest days, just the next tiny thing
• Pocket Menu — four cut-out cards for your wallet, phone case, or fridge
• Plus a title page & a gentle how-to

✦ On the Menu

Starters: cold water · three slow breaths · open a window
Mains: a proper walk · shower + fresh clothes · body-double a task
Sides: favourite song, loud · pet an animal · something soft
Desserts: cosy show + blanket · a guilt-free nap · the small nice thing

✦ Formats

• PDF · A4 + US Letter · 300 DPI
• Print at home or use it on your phone · GoodNotes-ready
• Instant download — nothing physical is shipped

"This feeling is a visitor, not your home." 💜