The Dopamine Deck

Visual Time-Block Planner

Turn an overwhelming day into coloured blocks you can see at a glance.

How to use it

  1. List everything that needs time today.
  2. Give each task a block — estimate generously.
  3. Colour the blocks: focus, admin, rest, people.

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).

Visual Time-Block Planner

Turn an overwhelming day into coloured blocks you can see at a glance

  1. 1List everything that needs time today.
  2. 2Give each task a block — estimate generously.
  3. 3Colour the blocks: focus, admin, rest, people.

The Dopamine Deck · thedopaminedeck.com

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

Estimate long. ADHD time optimism is real — add 30% to every block.

When to reach for this

Turn an overwhelming day into coloured blocks you can see at a glance.

Daily One-Page PlannerOne page, three priorities, a brain-dump strip — the whole day fits on one sheBrain 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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