Dopamine Menu & Low-Effort Self-Care Planner
A ready-made 'menu' of quick mood boosts for burnout, boredom and doomscrolling days
- Download it the moment you've paid
- Print at home, or use it on your phone or tablet
- Secure checkout by Stripe
Why it helps
A practical, printable dopamine menu and low-effort self-care planner for burnout, boredom and doomscrolling days. Build a personalised menu of quick mood boosts sorted by time and effort, with a dedicated low-energy mode, ADHD-friendly tweaks, and a weekly tracker — no filler, just a ready-to-use system.
What's inside
- A clear explanation of the dopamine menu method and why the 'courses' structure works for low-energy decision-making
- A guided step-by-step process to build your own personalised menu from scratch
- An idea bank of 100+ ready-made mood-boosting activities sorted by time and effort
- A dedicated low-energy 'Burnout Menu' for your hardest days
- A practical Doomscroll Interrupt Kit with specific phone and habit tweaks
- ADHD-friendly adjustments including novelty rotation, body doubling and random-pick prompts
- A weekly planner and review template to track what's actually helping
Take a look inside
Questions
Do I need to fill in every category straight away?
No. Start with whatever comes easily and add to the rest over the next week or two — it's a living document, not a one-off form.
Is this a replacement for therapy or medical support?
No. This is a practical self-care tool for everyday low moments like boredom, burnout or doomscrolling. If low mood is persistent or affecting your daily life, please speak to a GP or a support service such as Mind.
I don't have ADHD — is this still useful for me?
Yes. The core menu method and idea bank work for anyone dealing with burnout, boredom or screen habits. Section 6 is simply extra adjustments for those who find them helpful.
How is this different from a generic list of self-care ideas?
It's structured around effort and time (not just activity type), includes a dedicated plan for your lowest-energy days, and gives you a tracking template so you can see what genuinely works for you rather than guessing.
Can I print this more than once?
Yes — it's designed to be reprinted every few months as your menu evolves, and used as often as you like.