Adhd Dopamine Menu

Stuck, tired, and can’t decide what to do? Answer 2 quick questions and this ADHD Dopamine Menu spreadsheet picks an idea for you. Works in Excel and Google Sheets. Instant download.

★ WHAT YOU GET

• 2 Excel files (.xlsx): EMPTY (start fresh) + DEMO (30 days of sample entries, so you can see how it works)
• 54 ready-made ideas in 5 color-coded categories: Starter, Main, Side, Dessert, Special
• Pick tab: choose your battery (low, medium, full) and your minutes. Get 1 ★ idea + 2 backups
• Log tab: rate your energy before and after (1 to 5). Mood and “better 15 minutes later?” are optional
• Boosters tab: see what really lifts your energy or mood, and what only feels good for a minute
• Dashboard: days you showed up, things you tried, top boosters, watch-out list. No streaks to break
• Print Menu: a one-page menu to print or save as PDF
• Start Here tab with a 30-second start

★ HOW IT WORKS

1. Build: keep what you like from the 54 ideas, change the rest (3 minutes, once)
2. Pick: battery + minutes in, idea out
3. Do + log: 10 seconds
4. Learn: the sheet shows which activities help you

★ MADE FOR LOW-BATTERY DAYS

• Only 2 questions to get an idea
• Low-battery filter hides the heavy stuff
• No streak pressure: missed a day? Nothing breaks
• Things you just did move down the list
• Soft colors and big, clear text

★ GOOD TO KNOW

• Up to 100 activities and 500 log entries (about 1.5 years at one a day)
• No macros. Your data stays in your own file
• Formula cells are protected without a password, so you don’t overwrite them by accident
• Works with Microsoft Excel and Google Sheets. Charts and colors can look slightly different in each app
• Easiest on a computer or tablet
• The Print Menu is set to fit one page. Choose A4 or Letter in your print settings
• Digital download. Nothing is shipped. Download your files from your Etsy account in a web browser

★ FAQ Is this only for ADHD? It is made with ADHD brains in mind, but anyone who wants a simple way to pick a reset activity can use it. Can I change the activities? Yes. Rename or replace any activity. To retire one without losing history, set ON MENU? to N. What is the DEMO file for? It has 30 days of sample entries so you can explore the Dashboard and Boosters. Use the EMPTY file for your own data.

★ IMPORTANT This is a personal self-care and routine tool. A dopamine menu is a popular self-help idea, not a medical treatment. This spreadsheet does not measure or change dopamine levels. It is not a medical device and does not diagnose, treat or give medical advice for ADHD or any other condition. Talk to a qualified professional about anything that worries you.

For personal use only. Please do not share or resell the files.