The HawkInc ADHD Dopamine Menu Planner is a 20-page printable PDF for adults with ADHD and anyone who gets stuck starting tasks: you build your own dopamine menu, shrink stuck tasks to a 2-minute first step, pick three priorities a day and reset when overwhelm hits, in A4 and US Letter.
Price and buying
| Detail | What you get |
|---|---|
| Price | USD 2.99 on sale (regular USD 4.99) on Etsy |
| Format | Printable PDF, instant digital download |
| Pages | 20 pages |
| Sizes | A4 and US Letter (both included) |
| Use | Print at home or a print shop, or annotate on a tablet (GoodNotes, Notability, Xodo) |
| Dated? | Undated: start any day |
What’s inside the dopamine menu planner
- 1 dopamine menu template with 5 sections: starters (about 5 minutes), mains (20 to 60 minutes), sides (to pair with boring tasks), desserts (enjoy, but portion them) and specials (rare treats)
- 1 Task-Paralysis Breaker worksheet with 6 prompts that take a stuck task down to its 2-minute version and the first physical action
- Pick-3 Daily Cards: choose 3 things for today, with quick energy and water check-ins (2 cards per sheet, cut in half)
- Overwhelm Reset Cards: a short grounding checklist for when your brain hits overload
- 1 energy tracker to spot your high- and low-energy times across the day
- Brain dump pages to get loose thoughts out of your head and onto paper
- 20 pages in total, each supplied in A4 and US Letter
Who it’s for
- Adults with ADHD, or anyone neurodivergent, who want low-pressure planning that works on messy days
- People who freeze in front of a task they know they need to do (task paralysis)
- Anyone who has abandoned long planners by week two and wants a few simple pages instead
Who it’s not for
- Anyone wanting a dated 12-month diary with monthly and weekly spreads
- Anyone looking for a hyperlinked digital planner with clickable tabs
- Anyone seeking a diagnosis, therapy or medication guidance: this is a planning tool, not medical care
How it works
- Buy the planner on Etsy (USD 2.99 on sale).
- Download the A4 or US Letter PDF from Purchases and Reviews.
- Print or annotate: print the pages, or open the PDF in an annotation app on your tablet.
- Build your menu: fill in the dopamine menu with activities that work for you and keep it where you can see it.
- Use the cards daily: cut the Pick-3 and reset cards in half and keep them on your desk or fridge. Reprint whenever you need a fresh copy.
Look inside
Frequently asked questions
What is a dopamine menu?
A dopamine menu is a personal list of quick, healthy activities that lift your mood and motivation, grouped like a restaurant menu into starters, mains, sides, desserts and specials. When you feel flat or stuck, you pick something from the list instead of reaching for your phone by default and losing an hour scrolling.
How many pages are in this ADHD planner?
The download is a 20-page printable PDF. It includes the dopamine menu template, the Task-Paralysis Breaker worksheet, Pick-3 Daily Cards, Overwhelm Reset Cards, an energy tracker and brain dump pages. Every page comes in both A4 and US Letter, so it prints cleanly at home or at a print shop.
Can I use it on an iPad or tablet?
Yes. Open the PDF in an annotation app such as GoodNotes, Notability or Xodo and write on it with a stylus. The pages are not hyperlinked, so it works like digital paper rather than a clickable planner. Many people keep the dopamine menu on a tablet and print the daily cards.
Is it dated, and can I reprint pages?
It is undated, so you can start on any day of any year. You can reprint any page as often as you like for your own personal use, which suits ADHD planning well: when a page stops working or gets messy, just print a fresh copy and carry on without guilt.
Is this only for people with an ADHD diagnosis?
No. It was designed with ADHD in mind, but the tools suit anyone who struggles to start tasks, stay motivated or recover from overwhelm. It is a planning aid, not a treatment, and it does not replace advice or support from your doctor or an ADHD specialist.
How do I get the files after buying?
Etsy delivers the files as an instant download. Once payment is confirmed, open Purchases and Reviews in your Etsy account and download the PDFs. If a file will not open on your phone, try a laptop or desktop. No physical item is shipped.
Related
- What Is a Dopamine Menu? How to Make One for ADHD – the full guide, with a worked example menu
- Productivity hub – all HawkInc planners and templates
- Free water intake calculator – a quick way to set the water check-in on your Pick-3 cards
- Notion-style daily planner dashboard
- Notion decluttering template
This planner is a general organisation tool and is not medical advice. If ADHD symptoms are affecting your daily life, talk to your doctor.
