If you have ADHD and tried more planners than you can count, you are not lazy. You have been using tools designed for a completely different brain. Traditional advice says “write a to do list and work through it.” For ADHD, that is about as useful as telling someone with a broken leg to walk it off.
What Is a Dopamine Menu
A dopamine menu is a personalized list of activities organized by time and energy. Appetizers are 5 minute quick wins. Entrees are 15 to 30 minute focused activities. Sides are sensory resets. Desserts are bigger rewards. It removes the decision making that causes paralysis.
Task Paralysis Is Not Procrastination
Procrastination is choosing something else. Task paralysis is wanting to start but physically not being able to. Breaking through usually requires lowering the bar dramatically. Instead of “clean the kitchen” the goal becomes “put one dish away.”
We built the ADHD Daily Planner and Dopamine Menu around these principles. A 5 page fillable PDF designed for how ADHD brains actually function.