For example, many recreational drugs cause the brain to release high amounts of dopamine in a short time.
Risky behaviors that cause an adrenaline rush can have a similar effect.
Brain differences around dopamine are part of why ADHDers are more likely to experience addictionor engage in risk-taking behaviors.
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You, too, can create a dopamenu based on the activities that bring you joy.
As a therapist withADHD, here is my personal dopamenu.
Appetizers
Appetizers on the dopamenu are activities that give aquick dopamine boostbut are not overly time-consuming.
My work day can be pretty easily divided to accommodate appetizers.
Even if I have a client-heavy day, I can fit a quick appetizer in between appointments.
Some only need a minute or so, while some can take up to 10 minutes.
Sprinkling in dopamine appetizers helps me stay present for the rest of the day, too.
They arehobbiesand other activities that recharge us.
My top three entrees are:
Sides
Sides aredopamine-inducing activitiesthat are done alongside a necessary task.
Sides can be essential for ADHDers who struggle to focus on doing exactly one thing at a time.
I constantly use sides to keep my dopamine levels up throughout the day.
Like actual desserts, they are not bad or wrong, but many benefit from appropriate balance.
It can help to set a timer to ensure that you have your desserts in appropriate moderation.
As you compile your own dopamenu, you might choose things I would not even think of.
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