Did you know that individuals with ADHD often experience lower baseline dopamine levels, impacting motivation and pleasure? Understanding this neurobiological difference is key to developing effective coping strategies. As a therapist who navigates ADHD daily, I've found immense value in a personalized 'dopamenu'--a curated list of activities designed to safely and joyfully boost dopamine, helping to regulate focus and mood.
What is a Dopamine Menu?
A dopamine menu, or 'dopamenu,' is a personalized list of activities that naturally increase dopamine levels in the brain. Developed by Jessica McCabe, creator of the How To ADHD channel, this concept empowers individuals, particularly those with ADHD, to proactively engage in mood-boosting actions. Unlike unhealthy quick fixes that can have detrimental long-term effects, a dopamenu focuses on sustainable, positive activities that bring genuine joy and provide a much-needed neurochemical lift (Mehta et al., 2019).
The beauty of a dopamenu lies in its adaptability. It's not a one-size-fits-all prescription but a dynamic tool that evolves with your needs and preferences. By identifying what truly sparks joy for you, you can create a go-to resource for moments when you need a mental reset, a burst of motivation, or simply a pleasant distraction.
Appetizers: Quick Dopamine Boosts
These are your go-to, low-effort, high-reward activities that offer an immediate dopamine surge without demanding significant time or energy. They are perfect for weaving into busy schedules or for those moments when hyperfocus makes taking a break feel impossible. As a therapist with ADHD, these small moments are crucial for maintaining presence throughout the day.
My personal favorite dopamine appetizers include:
- A brisk walk outdoors. Even a short 10-minute stroll around the block can be incredibly grounding. The physical movement stimulates endorphins, while fresh air and changing scenery offer a sensory shift that helps me reconnect with the present moment.
- Guided meditation scripts. For an ADHD brain that rarely quiets down, a guided meditation provides a much-needed structure. Apps offering short sessions (under five minutes) are ideal, giving my mind a specific focus point and preventing the frustration of trying to achieve complete stillness.
- Petting a cat. The simple act of stroking a pet releases oxytocin and serotonin, which can positively influence dopamine levels. It's a tactile, comforting experience that offers immediate stress relief.
- Mindful snacking. Forgetting to eat is a common ADHD challenge. Designating a specific snack as a dopamine appetizer ensures I get essential nourishment while enjoying a small, pleasurable break. Opt for nutrient-dense options like fruit, nuts, or dark chocolate.
Entrees: Deeper Recharge Activities
Entrees are more substantial activities that require a greater investment of time and energy. These are your primary tools for unwinding, self-regulation, and deep recharging, best suited for longer breaks, weekends, or days off. They are the hobbies and passions that truly replenish your mental and emotional reserves.
My top three entrees are:
- Crafting intricate jewelry. The tactile nature of stringing beads and selecting colors engages my focus in a way that feels productive yet relaxing. It satisfies a love for aesthetics and provides a tangible, beautiful outcome, transforming idle time into a creative endeavor.
- Immersing myself in a thrilling horror movie. The suspense and puzzle-like elements of a well-crafted horror film can serve as a powerful distraction from underlying anxiety. By focusing on an external source of tension, I can effectively disengage from internal stressors, offering a cathartic release.
- Blogging about mental health. Sharing knowledge and resources through writing is incredibly rewarding. It allows me to extend my therapeutic reach beyond my practice, creating valuable content that can help others. This creative outlet is a profound source of personal fulfillment.
Sides: Enhancing Necessary Tasks
Sides are activities that run concurrently with a task you must do, making the process more engaging and dopamine-friendly. They are particularly helpful for individuals with ADHD who find it challenging to focus on a single activity for extended periods. These 'sides' can make mundane or difficult tasks more tolerable and even enjoyable.
Some of my favorite sides include:
- Having a cat nearby. Sometimes, a feline companion lounging nearby provides a comforting presence that aids focus. Their soft purrs and gentle weight can be grounding, though it's important to manage potential distractions.
- Utilizing fidget toys. Keeping a variety of fidget items at my desk allows for subtle physical movement, which is essential for maintaining focus. From stress balls to textured objects, these tools help channel restless energy without disrupting my workflow.
- Listening to audiobooks. When deep reading feels overwhelming, audiobooks offer a fantastic alternative. They allow me to engage with content while performing other tasks, effectively dividing my attention just enough to maintain focus on the primary activity without becoming disengaged.
- Background TV shows. For tasks requiring minimal cognitive load, a familiar show like 'The Office' playing softly in the background can provide a comforting level of stimulation, preventing boredom without demanding full attention.
Desserts: Treats in Moderation
Desserts are quick dopamine fixes that, like their culinary counterparts, are best enjoyed in small, controlled doses. While not inherently bad, excessive indulgence can lead to negative consequences. Setting timers and establishing clear boundaries is crucial for ensuring these enjoyable activities remain a treat rather than a crutch (Schellekens et al., 2020).
My two favorite dopamine desserts are:
- Engaging with casual mobile games. Games that offer clear progression and positive reinforcement, like a farm-themed solitaire, can be highly satisfying. Limiting daily plays through built-in mechanisms, and consciously avoiding in-app purchases, helps maintain moderation and prevents them from becoming an unhealthy escape.
- Curated social media scrolling. Platforms like Tumblr can offer quick bursts of joy through curated feeds focused on art, humor, and inspiring stories. Employing phone screen timers and being mindful of the urge to override them are vital accountability measures. It's about seeking out specific content that uplifts, rather than aimless browsing.
Building your own dopamenu is an ongoing, personal journey. What works today might not work tomorrow, especially since ADHD brains thrive on novelty (Roshani et al., 2020). Embrace experimentation, pay attention to what genuinely energizes and uplifts you, and don't be afraid to adjust your menu as your needs and interests evolve. Your dopamenu is a powerful tool for self-care and a testament to harnessing your unique brain for a more joyful and productive life. As therapist with ADHD, I can attest to the power of this strategy.
