Your Dopamine Menu - Printable ADHD-Friendly Planner Page

Decide your breaks once, so you are not deciding when depleted.

One printable page that does one job properly. No app, no login, no subscription - print it, use it, print another when you need one.

How to use it

• Fill this in on a good day, not a hard one.
• Starters are 2 minutes. Mains are longer.
• When you cannot start, pick from the menu instead of forcing.
• Keep it visible. A menu you cannot find is not a menu.

What you get

• A 2-page PDF: a cover with the how-to, plus the Your Dopamine Menu page itself
• US Letter (8.5 x 11), ink-friendly - no heavy colour fills
• Print unlimited copies for yourself, forever
• Works on an iPad in GoodNotes, Notability or any PDF annotation app
• Instant download - the file arrives the moment you pay

The idea behind it

No streaks to break. No guilt pages. Missed days are data, not failure. If a page stops earning its place, stop printing it - that is the whole system.

Personal use. Print as many copies as you like. Do not resell or redistribute the file.

Focus OS is an educational and organizational tool. It is not medical, psychological or therapeutic advice.