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ADHD & Neurodivergent

Activity Menu & Energy Ledger

Build a four-part activity menu and daily energy ledger. “Dopamine menu” is an activity metaphor, not a brain-chemistry intervention. Spoon theory, introduced by Christine Miserandino, describes variable energy, not a productivity quota. You may skip questions that do not fit or discuss them with your coach.

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1

Appetizers: brief accessible activities that help you feel interested, settled or refreshed; note time and cost.

2

Sides: optional background supports such as company, music or movement. Which help or distract you?

3

How many demanding tasks seem feasible today with your current supports? Zero is valid.

Optional estimate for today, not a burnout measure; record uncertainty or another amount in the ledger.

5
No demanding tasks today8 tasks; use ledger for more
4

Main activities: longer meaningful, enjoyable or restorative activities, with time/access needs.

5

Desserts/breaks: enjoyable breaks you can choose. Rest and basic needs do not need to be earned.

6

Daily ledger: date | available energy in your own terms | fixed demands | optional demands | rest/support | reserve for uncertainty.

7

At review, what differed from the plan? What will you adjust tomorrow?

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