🧠 ADHD Dopamine Menu
Quick Hits (< 5 min)
Things that fit in the gap between two tasks. Stand up, water, one song, a minute outside.
Short Activities (5-15 min)
Long enough to feel like a break, short enough that coming back is not a negotiation.
Medium Activities (15-30 min)
For the end of a focus block. Chosen deliberately, rather than by opening whatever is nearest.
High Energy Activities
For when you are restless and sitting still is not happening. Movement, music, anything loud.
🧠 Designed for ADHD Brains
These printables are built around the challenges that make planning hard with ADHD:
The nearest available reward is usually a phone, and it rarely stops at five minutes
A break with nothing planned in it tends to become an hour
📥 Download Your ADHD-Friendly Planner
Simple, visual templates that work with your ADHD brain:
Select Sections:
Free download • No email required • Print as many as you need
Brain Dump First!
Get everything out of your head before planning. No order needed!
Digital Alternative for ADHD
Paper planners are great, but ADHD brains often need something even simpler. WhisperPlan lets you organize with just your voice - no writing, no forms.
Why WhisperPlan Works for ADHD
Just speak - no writing or typing
Catch thoughts before they disappear
Simple, minimal interface
Your data stays private
Free beta access • iOS only • No credit card required
Tips for Using These Printables
1. 🎯 Start with Top 3 Only
ADHD brains get overwhelmed with long lists. Pick only 3 priorities for today.
2. 👀 Keep It Visible
Out of sight = out of mind. Put your planner where you'll see it constantly.
3. 🌈 Use Colors
Color-code by priority or category. Visual cues help ADHD brains process faster.
4. 🎉 Celebrate Wins
Check off completed tasks with satisfaction. Dopamine boost = motivation!