Dopamine Menu Planner

On the days you don't know what you need, look at this. Seven categories of joy-boosting activities organized by energy level.

ADHD & Focus Routines & Rest

$4.99

Opens right here in your browser. Nothing to install.

License · Refunds

Questions about this tool? Contact us

About this tool

On the days when you do not know what you need — look at this.

The Dopamine Menu is your curated collection of joy-boosting, mood-lifting activities, organized by energy level and type. Fill it in once, put it on the fridge or above your desk, and go to it whenever you need a reset.

Seven categories cover the range: Quick Joy for small boosts in minutes, Movement for ways to move and breathe, Creative for making something, Cozy Reset for recharging, Low-Energy Options for when you are running on empty, Social for the connection that actually fills you up, and Rewards for the treats you love.

There is also a personal affirmation banner to write in your own words, and freeform space for anything else.

Unlike the daily pages in this range, the Dopamine Menu is meant to be filled in once and kept. It is a reference, not a record — so it stays exactly as you left it, one click away, for the moments you need it.

What you receive

1 interactive HTML dopamine menu
Seven categories with 5-6 lines each
A blank affirmation banner to write your own
Designed to fill in once and keep open
Autosaves as you type, with each entry saved separately
Export and Import a JSON backup
Dismiss and restore any section you do not need

Compatibility

Any modern browser — Chrome, Edge, Firefox or Safari. Chrome gives the best experience.
Windows, Mac, iOS and Android. Works on desktop, laptop and tablet.
No software to install, no login, and no internet needed after download.
Your entries are saved in your browser's local storage, on the device you use it on. Nothing is uploaded anywhere.
Export a backup before clearing your browser data.

Getting started

Download the file after purchase.
Double-click it to open in your browser.
Bookmark the page so it is one click away next time.
Start typing — everything saves as you go.
Use Export to keep a backup file outside the browser.

License

What you buy is yours to use — personally and in your own work or business, including with your own clients. Edit and adapt it however suits you, and print as many copies as you need. The license covers one person: please do not resell it, redistribute or share the file, or repackage it as your own product.

This is a summary — read the full license.