The Dopamine Menu

Your brain is brilliant. Now go and order something good! 🍽️

The Dopamine Menu is a colourful, science-informed toolkit that helps children and teens with ADHD (and other busy brains) find healthy ways to get started, switch gears, escape the scroll and feel good. It works like a restaurant menu, but instead of food it lists healthy things that give your brain a boost. You fill it in when you’re feeling OK. Then, when you’re stuck, you don’t have to think. You just order something.

WHAT’S INSIDE (106 pages, 10 sections)

🧠 1. Understanding Dopamine – What Dopamine Actually Is, The Interest-Powered Brain, Quick Hits vs Lasting Fuel, Why Screens Are So Sticky, Switching Gears, Too Many Choices

🍽️ 2. Build Your Dopamine Menu – starters, mains, sides, desserts and specials, My Master Menu, plus menus by energy (low, medium, high), by time (2, 10 and 20 minutes), indoor and outdoor, social, creative, movement, brain-break, calm-down and reward

📱 3. Screen-Time Rescue – Spot the Scroll Loop, The 60-Second Reset, The S.T.O.P. Plan, My Screen Exit Routine, Swap It!, My Screen Plan

🚀 4. Get-Started Toolkit – The Tiny First Step, The 2-Minute Launch, The Starting Ladder, Starter Scripts, Body Double Buddy, The Momentum Builder, Switching Gears Checklist

🗂️ 5. Brain Organiser Toolkit – The Decision Menu, The Choice Shrinker, Energy Check-In, The Brain Dump, Task Chunker, Now Next Later, My Overwhelm Escape Plan

📅 6. Menus for Every Day – morning, after-school, evening wind-down, weekend, rainy-day, tired-day, homework and revision, tidy-up and self-care menus, plus a blank Build Your Own

📚 7. The Feel-Good Library – over 100 healthy ideas across music, movement, breathing and calm, nature, reading, creative hobbies, people and pets, and sensory fun

🧭 8. Quick Decision Boards – one-glance boards for “I’m stuck”, “I can’t start”, “I can’t stop scrolling”, “I’m worn out”, “I need energy”, “I need to calm down”, “I’ve got 10 minutes” and “I’m bored”

📈 9. Trackers & Reflection – daily boost, energy and sleep, mood, screen-time, wins and habit trackers, with weekly and monthly reflections

✂️ 10. Bonus Printables – Dopamine Pocket Cards, Emergency Reset Cards, lock-screen reminders, menu bookmarks, a fold-and-stand desk reminder, reward coupons, motivation cards, The One-Page Rescue Guide, The Dopamine Wheel, a weekly menu planner and a certificate

Plus a Note for Grown-Ups and a Where to Get Help page of UK support services.

WHY FAMILIES AND SCHOOLS LOVE IT

✔ Takes the deciding out of hard moments: plan when calm, then just pick
✔ Explains the science simply, so young people work with their brain, not against it
✔ Screens aren’t banned or shamed; the aim is balance and plans made as a team
✔ 25+ menus to fill in, so every child’s menu is their own
✔ Strengths-based: getting stuck is never framed as laziness or a lack of willpower
✔ Fill it in on screen or print it out
✔ Reusable: print menus, trackers and cards again and again

PERFECT FOR

• Children and teens aged 8–16 with ADHD, or anyone with a busy, easily bored brain

• Young people who struggle to get started, switch tasks or come off screens

• Parents and carers

• Teachers, SENCos, ELSAs and teaching assistants

• ADHD coaches, therapists, mentors and support workers

WHAT YOU GET

• 1 fillable PDF file, 106 pages, A4

• Instant digital download, so no physical item will be posted

• Tip: print in colour, and print Section 10 on thicker card so the cut-outs last longer

PLEASE NOTE

This workbook is for self-understanding, routines and conversation. A dopamine menu is a practical strategy, not a clinical treatment. It is not a diagnostic tool and does not replace advice from a doctor, psychologist or other professional. Written in UK English with UK support services listed.

© 2026 The SEN Advocate. For personal and educational use only. Not for resale or redistribution.