Build a personalized Dopamine Menu, recognize nervous-system patterns, and create practical regulation tools that work with your brain—not against it.

The **Dopamine Menu Kit + Nervous System Regulation Toolkit** combines a printable ADHD workbook with a browser-based interactive mini app. Use the app to complete exercises, save personal responses, track daily patterns, create regulation protocols, and return to your tools whenever you need them.

WHAT’S INCLUDED

• Interactive browser-based HTML mini app

• 19-page printable Dopamine Menu + Nervous System Regulation workbook

• Instruction and thank-you PDF

• Six guided self-reflection exercises

• Personal Dopamine Menu builder

• Quick Learning Guide and cheat sheets

• Freeze, fight/flight, fawn, and regulation pattern tools

• Personalized regulation protocol builder

• Daily Dopamine–Regulation Audit

• 28-day nervous-system and energy tracker

• Decision Tree and Help Now tools

• 60-second support protocols

• Personal Anchors section

• Printable workbook summary

• Backup import and export tools

### BUILD YOUR PERSONAL DOPAMINE MENU

Create and save personalized ideas in four categories:

• Snacks — fast, low-effort support

• Meals — longer, sustained activities

• Desserts — highly stimulating activities to use intentionally

• Vitamins — daily habits that support your baseline

Add unlimited ideas, mark favorites, record what helped, identify what felt depleting, and use the “Choose Something for Me” feature when deciding feels difficult.

IDENTIFY YOUR PATTERNS

The guided exercises help you explore:

• What naturally creates engagement

• Early freeze warning signs

• Fight-or-flight activation

• Fawn and people-pleasing patterns

• Environmental, interpersonal, internal, and ADHD-related triggers

• What drains your daily regulation capacity

• Which conditions may require structural change—not just better coping

TRACK WHAT ACTUALLY WORKS

Use the daily audit and 28-day tracker to record:

• Morning nervous-system state

• Energy level

• Dopamine Menu tools used

• Dysregulation moments and triggers

• Regulation attempts

• End-of-day state

• Patterns that appear over time

The goal is pattern recognition—not perfect performance.

HOW THE MINI APP WORKS

1. Download and save the HTML file to your device.

2. Open it using Chrome, Safari, Edge, or Firefox.

3. Type directly into the interactive workbook.

4. Your entries save locally in your browser.

5. Export a backup to protect or transfer your work.

6. Print selected sections or save your completed workbook as a PDF.

No account, subscription, or special software is required.

DEVICE NOTES

The mini app is designed for use on desktop computers, laptops, phones, and tablets through a modern web browser.

For the most reliable saving:

• Reopen the same HTML file

• Use the same browser and device

• Avoid private or incognito browsing

• Export regular backups

• Remember that clearing browser data may erase locally saved answers

Saved entries do not automatically transfer between devices. Use the Export Backup and Import Backup tools when changing devices or browsers.

IMPORTANT

This is a digital product. No physical item will be shipped.

This educational self-reflection toolkit is not a diagnosis, medical treatment, mental-health treatment plan, or emergency service. It does not replace support from a qualified professional. Use only the exercises and strategies that feel safe and appropriate for you.

Your personal entries remain stored locally in your browser. RoxxPsych does not receive or collect your answers.

© RoxxPsych. Redistribution, copying, sharing, or resale of the included files is prohibited.