Hydration & Movement Cue Card

Gentle cues for water and movement — the body basics ADHD brains forget.

How to use it

Put a water target on the card.
Pair a movement micro-break with a habit you already have.
Tick the card as you go.

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.

Add cut lines and centre it on a full sheet (A4 or Letter)

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

Hydration & Movement Cue Card

Gentle cues for water and movement — the body basics ADHD brains forget

1Put a water target on the card.
2Pair a movement micro-break with a habit you already have.
3Tick the card as you go.

The Dopamine Deck · thedopaminedeck.com

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

Small physical resets are free focus tools. Cue them visibly.

When to reach for this

Gentle cues for water and movement — the body basics ADHD brains forget.

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These tools are not medical advice. If you are struggling, please consult a qualified professional.