Dopamine - it's the secret sauce for "feeling like it"- for motivation.
ADHDers have difficulty regulating their dopamine levels. It's why you either constantly seek stimulation (the opposite of boredom) or you suffer from over-stimulation. Interestingly, that's what ADHD stimulation medication does - it "stimulates"- regulates dopamine levels in your brain, so you don't need to seek it elsewhere.
There are a myriad of different ways ADHDers find the stimulation they need -
Fidgeting
Chewing pencils
Arguing
Eating
Dancing
Exercising
Social interaction
Social media
Netflix
YouTube
You name it, ADHDer have used it for stimulation. However, just like the menu in a restaurant, there are healthier and less healthy choices of activities that will raise your dopamine levels.
Starters:
These are quick and easy activities for you to revitalize yourself during a short break, like:
Listening/dancing to a song
Doing some deep breathing
Taking a walk around the office
Making a cup of coffee
Grabbing a snack.
Mains:
These are engaging, fulfilling activities that you enjoy or will help your wellbeing, and they are key to thriving with ADHD. They take longer than starters, but I highly recommend scheduling them into your life, because they are your fuel, your battery, your chargers. They are activities like:
Creative hobbies like drawing or painting
Learning a skill, like playing an instrument
Exercising
Cooking/baking
Spending quality time with friends and family
Going on a hike/going outside/going for a walk
Watching comedy or other things that bring laughter
Sides:
These are things you can add to boring tasks to make them more interesting, like:
Listening to a podcast or music
Watching a show
Calling a friend
Lighting a scented candle
Working with a "body double" - a friend next to you, or even on a "Zoom work date".
Desserts:
These are things you need to consume sparingly. Just like dessert gives us a quick sugar-spike, but then drops just as quickly, these give you a quick dopamine hit, but one that doesn't last long, and may leave us thirsting for more. That's why these activities can be addicting. Some examples of "dopamine desserts" are:
Checking Whatsapp/social media
Youtube
Netflix
Sugary snacks
Thrilling experiences (Amusement rides and bungy-jumping are better choices than other risky behaviors!)
Specials:
These are things you can also indulge in occasionally, but they take more time or money than dessert. Here we are talking about things like:
Taking a vacation
Having a massage
Buying something for yourself
Going to a concert or show
Night-Time Snacks:
These are good for those of us who, rather than seeking stimulation, sometimes need help unwinding from stimulation. This is definitely me! Here's what I do:
Get into comfortable clothes
Breathe or meditate for 5 min
Take a roaming walk with my dog
Turn the lights low
Leave my phone and other blue-light screens in another room to my bedroom.
The dopamenu concept was made popular by Eric Tivers and Jessica McCabe, especially on a video from Jessica's YouTube channel, "How to ADHD". They, and other ADHD experts, recommend you write your own personal "dopamenu" - a guide for healthy stimulation-management in your life.
Grab your template here and get cooking!