Building a dopamine menu
Do you ever find yourself aimlessly scrolling TikTok or Instagram? Maybe you’re not even really enjoying it, you just find that you’re struggling to look away. Most likely, that’s your brain seeking dopamine; aka the pleasure and reward chemical. People with ADHD may find themselves seeking dopamine more frequently than neurotypical folks, since we tend to be dopamine deficient.
Scrolling through videos releases dopamine, which is why it’s so easy to get “stuck.” You’re seeking stimulation that will help you self-regulate, but instead get sucked in to an activity you’re no longer really enjoying. But choosing something healthy that will release dopamine takes a lot of executive function… unless you take that effort out of the equation.
Enter the dopamine menu.
Think of a dopamine menu like a menu at a restaurant. There are appetizers (small bites,) entrees (larger courses,) and desserts (something more indulgent.) You can create a dopamine menu, which is essentially a list of dopamine-triggering activities that fit into these categories. Utilized throughout the day, your dopamine menu can help you stay stimulated and regulated, and prevent you from going down a social media rabbit hole yet again.
Dopamine appetizers
These are quick activities that won’t get you sucked in but will give you a burst of dopamine.
Think things like a minute of movement (like jumping jacks,) listening to your favorite pump-up song, eating a tasty snack, or stretching. These things release dopamine but won’t side track your entire day.
Dopamine entrees
When building a dopamine menu, entrees are activities that are more fun and take more time than an appetizer.
These can be things like engaging in a hobby, working out, journaling, or going for a walk.
Dopamine desserts
Dopamine desserts are the part of the dopamine menu that aren’t quite as “nourishing” as other things on the list.
They can include scrolling social media, watching dumb TV, texting, or mindless video game sessions.
Once you are done building your dopamine menu, it’s time to utilize it. Build dopamine breaks into your workday. Your appetizers are a great way to do this. You can get up and stretch in the middle of working, listen to a song in between tasks, or get up and do some quick exercises when you’re feeling stuck.
Entrees are a great thing to do after you’ve finished your work. If you get a certain amount of things done, you can take a break to play an instrument, draw a picture, or do a yoga flow. These are also great ways to start your day (that’s why you feel so great when you begin your work day with a gym sesh!)
I personally like to engage in dopamine desserts when my day is finished and it’s time to veg out. Scrolling my phone while mindlessly watching TV is a great way to unwind when everything is done for the day.
What would be on your dopamine menu?
Read our other tips for dealing with ADHD here!
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