D
Dopamine menu
A list of quick and bigger rewards that make focus feel good instead of forced.
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Book 04 · Activate
The ADHD Productivity Planner
Rigid schedules and long to-do lists assume motivation shows up on command. This planner works with interest, urgency and novelty instead: one priority a day, a plan for where you'll get stuck, and no blank dates to feel bad about.
55 pages · 8.5 × 11 in · Paperback or fillable PDF
The method
The D.O.P.A. Loop.
Work through it in order. Each step builds on the one before.
O
Obstacle forecast
A two-minute if/then that names where you'll get stuck before it happens.
P
Priority triage
One most-important task instead of an overwhelming list.
A
Accountability anchor
A person, an app or a ritual that keeps you on track without relying on willpower.
What you fill in
Inside the workbook.
- A dopamine menu builder
- A weekly planning spread
- 14 days of daily focus pages
- A weekly review
- A plan for good, average and hard days
- Undated, so a missed day leaves no gap
Start the loop.
Not sure where to start?
Map the whole picture first.
The free Life Wheel takes twelve minutes and shows, on one page, which part of your life needs building first.
This workbook is for self-reflection. It isn’t therapy and doesn’t replace a doctor, counselor or other professional when you need one.