The Dopamine Deck

Daily One-Page Planner

One page, three priorities, a brain-dump strip — the whole day fits on one sheet.

How to use it

  1. Write the date and one win for today.
  2. Pick three priorities, max three.
  3. Block 2–3 focus chunks; dump the rest below.

Prefer a printable file? Grab it below — print it now or save a copy for later.

Download PDF (A4) Download PDF (US Letter)

Print this card

Print at 100% / Actual size and set margins to None. Turn on borderless printing if your printer offers it — the card is designed to bleed to the edge of the paper.

Preview — prints at exactly 3 × 5 in (76 × 127 mm).

Daily One-Page Planner

One page, three priorities, a brain-dump strip — the whole day fits on one sheet

  1. 1Write the date and one win for today.
  2. 2Pick three priorities, max three.
  3. 3Block 2–3 focus chunks; dump the rest below.

The Dopamine Deck · thedopaminedeck.com

Cut along the dashed line. Check that your print dialog says 100 percent, not “Fit to page”.

Fewer priorities beat more. Finished the Big Three? Anything after is a bonus.

When to reach for this

One page, three priorities, a brain-dump strip — the whole day fits on one sheet.

Visual Time-Block PlannerTurn an overwhelming day into coloured blocks you can see at a glanceBrain Dump SheetEmpty your head onto paper so your brain can stop holding everythingThe Big Three (Top-3 Priorities)Three priorities, written down, in order. That is the whole systemAll printablesEvery card in the library, with search
These tools are not medical advice. If you are struggling, please consult a qualified professional.
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