Quick Links
Evidence-Based Tools for Your Journey
Download our comprehensive guides, protocols, and worksheets designed to support your path to better mental health. All resources are based on the latest research and clinical experience.
Digital Wellness Trackers
Track your progress, identify patterns, and build healthy habits with our suite of interactive tools
PMDD Self-Assessment Quiz
Answer 18 clinically-informed questions to understand whether your premenstrual symptoms may indicate PMDD. Get personalized insights and next steps.
ADHD Self-Assessment Quiz
Take our comprehensive screening quiz based on clinical criteria. Get personalized insights and recommendations.
Morning Routine Habit Tracker
Build consistency with your morning routine by tracking daily habits. Monitor your streaks and see your progress over time.
Daily Mood Journal
Track your emotional well-being with daily check-ins. Identify patterns, log feelings, and build self-awareness over time.
Sleep Quality Tracker
Monitor your sleep patterns, quality, and factors affecting rest. Get insights and export data for appointments.
Symptom Tracker
Track ADHD and mood symptoms, medications, triggers, and patterns. Export comprehensive reports for your provider.
Medication Log
Track your medications, dosages, side effects, and effectiveness. Monitor adherence and share reports with your provider.
Energy Level Tracker
Monitor energy patterns throughout the day. Identify boosters and drainers to optimize your daily routine.
Supplement Protocols — Print & Bring to Your Appointment
Evidence-based guides curated by Dr. Dara. Open, save as PDF, and bring them to any appointment.
How to save as PDF: Click "View & Save Protocol" below, then press Ctrl+P (or ⌘+P on Mac) and choose Save as PDF as the destination.
PMDD Supplement Protocol
A complete guide to managing PMDD symptoms through targeted supplementation, with dosing, timing, and a cycle-based protocol.
What's inside
- Calcium, Magnesium, Vitamin D & B6 — doses & timing
- Chasteberry, Omega-3, Evening Primrose Oil
- Cycle-based protocol: follicular vs. luteal phase
- What to avoid + safety notes
- Quick reference table — print-ready
Mood & Focus Supplement Protocol
Evidence-based supplements for ADHD Max and bipolar spectrum — including the “fried nervous system” protocol for glutamate-GABA balance.
What's inside
- Omega-3, NAC, Magnesium, L-Methylfolate — doses & mechanisms
- Vitamin D & Inositol for mood and rumination
- "Fried nervous system" glutamate-GABA guide
- What to avoid in bipolar spectrum
- 6-week step-by-step implementation plan
Perimenopause & Menopause Protocol
Supplements + diet for hormonal transition, bone health, mood support, and anti-inflammatory eating during perimenopause and menopause.
What's inside
- Calcium, Vitamin D, Magnesium, K2 — bone health protocol
- Omega-3s, B-Complex, NAC, Ashwagandha — mood & brain support
- Maca, Black Cohosh, Evening Primrose — hormone-supportive options
- Anti-inflammatory diet guide with phytoestrogen-rich foods
- Sample meal plan + 4-week implementation guide
Both protocols are free, printable, and formatted to fit on standard letter paper. No sign-up required.
Printable Resources & Worksheets
Download and print these guides to support your mental health journey offline
Top 5 Ready-to-Post Captions
Five complete, copy-paste-ready social media captions with hashtags. Formatted for Instagram, Facebook, and LinkedIn — print or send to your VA.
Perimenopause & Menopause Caption Pack
Five ready-to-post captions focused on perimenopause, menopause, hormonal health, and women's mental health. Perfect for awareness campaigns and community building.
Morning Routine Checklist
A practical daily checklist to start your day with intention, including mindfulness practices, movement, nutrition, and mental wellness activities.
Sleep Optimization Protocol
A complete guide to improving sleep quality naturally, including supplement recommendations and circadian rhythm optimization.
Brain-Healthy Meal Planning Guide
Weekly meal plans and recipes designed to support cognitive function, mood stability, and mental clarity through nutrition.
Tracking Worksheets
Printable worksheets to monitor symptoms, track progress, and identify patterns in your mental health journey.
ADHD Planning Templates
Practical templates designed specifically for ADHD brains to help with organization, time management, and productivity.
Stress Management Toolkit
Practical techniques and exercises for managing stress, including breathing exercises and nervous system regulation strategies.
Hormone Balance Guide
Understanding the connection between hormones and mental health, with lifestyle and supplement strategies for hormonal optimization.
Important Medical Disclaimer
These resources are for educational purposes only and do not constitute medical advice. Always consult with a qualified healthcare provider before starting any new supplement protocol or making changes to your treatment plan. Individual results may vary.
Explore More
Dive deeper into integrative psychiatry and mental health
Blog Articles
Read in-depth articles on ADHD, mood disorders, and integrative approaches to mental health.
Media & Podcasts
Watch educational videos, podcast episodes, and media appearances.
Request a Consultation
Ready to work together? Request a consultation to discuss your mental health goals.
