The Dopamine Menu — ADHD Motivation Planner

You're not lazy. Your brain just runs on reward, not willpower.

If you've ever stared at a task you want to do and still couldn't start, you already know: motivation isn't a discipline problem. ADHD brains run on interest, novelty, urgency and reward — so The Dopamine Menu gives your brain exactly that. It's a warm, practical motivation planner with a literal menu of small sparks to order when you can't get going, a system for making boring tasks doable, and a gentle rescue plan for the flat days.

Stop waiting to feel motivated. Order a spark and start.

Why it feels different

• 🍽️ A dopamine menu — Appetisers (2-minute hits), Mains, Sides (pair with a boring task), Desserts (treats) and Specials (novelty). Build your own so a foggy brain can just pick.
• 🔓 Task Activator — can't start? Shrink it, spice it, pair it, reward it — until beginning feels possible.
• 🏦 Reward Bank & Wins Jar — bank a reward before the task, claim it after, and collect small wins as proof.
• 🔋 Motivation Recharge — a kind rescue plan for low-dopamine days: smallest spark, lower bar, real rest.
• 🧭 What Motivates Me — a profile of your wiring (interest / novelty / urgency / challenge) so you design around it.
• ✨ Novelty tracker — rotate a little freshness in to re-light interest when things go stale.

What's inside — 19 hyperlinked pages

• Intention & how-to (how ADHD motivation actually works)
• Home dashboard (tap to jump anywhere)
• The Dopamine Menu + Build Your Own Menu
• Task Activator · Motivation Recharge (low-dopamine rescue)
• Reward Bank · Wins Jar · Body-Double & Accountability
• Daily Spark · Weekly Momentum
• What Motivates Me profile · Novelty Tracker
• Monthly Overview · Reset & Fresh Start · My Systems & Cues · Notes

Works where you plan

Import once and use it on your tablet in GoodNotes, Notability, or any PDF app — tap the tabs to move around. Or print any page, any size, as often as you like.

This is a DIGITAL download — you'll receive 3 hyperlinked PDF files. No physical item will be shipped.