ADHD Dopamine Menu Planner — 25 Pages
A 25-page energy-based ADHD planner featuring the Dopamine Menu System — with energy check-ins, morning launch pad, evening shutdown protocol, habit stacking builder, reward bank, sensory overload toolkit and daily dopamine sprints. PDF digital download.
💡 What you'll learn
Plan around your energy, not the clock — an ADHD planner built on dopamine science with zero shame, built-in rewards and tools that flex with your brain.
What's inside
Description
Stop planning around the clock. Start planning around your energy. The ADHD Dopamine Menu Planner is a 25-page system that replaces rigid time-based scheduling with energy-based planning designed for how your brain actually works.
At the core is the Dopamine Menu — a personalized toolkit you build from your own rewards and motivators. Pair it with the Energy Check-In system that matches your tasks to three energy modes, and suddenly your day stops feeling like a fight against yourself. The Morning Launch Pad gets you moving, the Evening Shutdown Protocol helps you wind down, and Daily Dopamine Sprints keep momentum going through the hard parts.
Inside you'll also find a Habit Stacking Builder to attach new routines to existing ones, a Reward Bank to fuel your motivation, a Sensory Overload Toolkit for when everything is too much, a Brain Dump to Action Bridge, Weekly Energy Maps and a Clean Restart page for the days when you need to begin again — zero guilt included.
Print it out or load it on your tablet — the undated PDF format means no wasted pages, no shame for skipped days, and it works beautifully with GoodNotes, Notability or paper and pen.
This book is for you if
- Adults with ADHD who need energy-based planning instead of rigid schedules
- Neurodivergent people looking for a shame-free productivity system
- Anyone who wants to work with their dopamine instead of against it
