Dopamine Menu Workbook
Dopamine Menu Workbook
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An 18-page workbook for building a personalized dopamine menu your ADHD or neurodivergent brain will actually use.
You know that feeling when you're bored out of your mind, but somehow nothing sounds fun? Or when you reach for your phone for the 87th time today because your brain is screaming for stimulation? Or when you have a ton of things to do but your brain and body won't cooperate?
Yeah. Same.
This Dopamine Menu Workbook helps you create a personalized "menu" of activities that actually satisfy your brain. Think of it like a restaurant menu, but instead of food, you're choosing activities based on your energy level, time, and what your brain needs right now.
What's inside:
- A simple explanation of dopamine and why your brain works the way it does
- Assessment quiz to see if you're stuck in the "dopamine snack" cycle
- Brainstorming pages to help you rediscover what you actually enjoy
- Menu categories: Appetizers (quick hits), Entrées (deeper activities), Side Dishes (pairing strategies), Desserts (intentional scrolling), Comfort Foods (for regulation), and Seasonals (special occasion activities)
- Pre-made combo meal idea template for different moods and energy levels
- Blank menu templates you can fill in and reference anytime
This workbook is for you if:
- You have ADHD, autism, depression, anxiety, or any flavor of neurodivergence
- You're tired of feeling "lazy" when it's actually executive dysfunction
- You doomscroll because you can't figure out what else to do
- You rely on panic and deadlines to get anything done
- You forget what you like to do for fun
- You need help making decisions when your brain feels stuck
Workbook Details:
- 18-page PDF (includes full-color and black-and-white versions)
- Letter size (8.5 × 11 inches)
- Digital fill-in enabled (no printer needed, fill it out on your phone, tablet, or computer)
- Compatible with GoodNotes, XoDo, Adobe Reader, and more
If you want more ADHD-Friendly workbooks, check out the Executive Dysfunction Workbook and the Executive Dysfunction: Household Chores Workbook!
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📩 INSTANT DIGITAL DOWNLOAD: Immediately after your purchase, you'll receive a link to download your files.
🖨️ You can fill it in digitally using Adobe Reader, Xodo, or GoodNotes, or print it from home or at a print shop like Staples, FedEx, or UPS, whichever works best for you.
🔐 FOR PERSONAL USE ONLY: All materials and designs are © and property of Dominee Calderon at Self-Love Rainbow LLC. Not for resale or redistribution. You can purchase a Private Use License to use one-on-one with clients. Private Practice License Here.
🌈 I am not a mental health professional. These tools are crafted from personal experience and are meant to be used as a peer-to-peer resource. They are not a replacement for professional advice and I always recommend working with a therapist if possible!
🧾REFUND POLICY: Refunds can only be offered if the digital files have not been downloaded.
Can I Get A Physical Copy?
Can I Get A Physical Copy?
Unfortunately, I don’t have the resources to print and ship all of my workbooks. If you want a physical copy you are welcome to purchase the digital file and then have it printed at Staples, The UPS Store, FedEx, or any other printing company as long as it’s just for your own personal use!
All of my products also have Digital Fill-In Enabled, meaning that you can fill them in straight from your phone/tablet/or computer.
Apps like Adobe Reader, XoDo, or GoodNotes allow you to “write” inside the PDF, so you can carry it around with you whenever you need it!
I Am Not A Mental Health Professional
I Am Not A Mental Health Professional
While I LOVE talking about mental health - I am NOT a professional. All of my worksheets come from lived experience which makes them unique but it's also important to note that they aren't a replacement for therapy. I'm not a therapist and I always recommend you work through my workbooks with one!
Printing Information
Printing Information
My workbooks ARE DIGITAL! They are in standard US Letter Size (unless otherwise specified) and should be printed on standard US Letter Size Paper.
When printed, the colors might be darker or vary from what you see on your computer screen.
Terms of Use
Terms of Use
These worksheets are copyrighted and intended for personal use only. You can reprint pages as many times as you’d like, as long as they are for your personal use. Please do not resell or redistribute to others.
If you’d like to print them out and share them in a classroom or support group, you’re welcome to! Just message me first.
If you’d like to use them as part of a therapy or coaching practice, please check out my private use license!
Returns and Refunds
Returns and Refunds
REFUNDS
I can only offer refunds if you have not downloaded the files. All sales are final but if you have any issues, please let me know!
