Written by Robynne Pendariès, ADHD Coach
Robynne Pendariès, an American who has lived in France her whole adult life, brings her 18 years of experience as a Professional Organizer to her present passion of online coaching for adults with ADHD. Robyne partners with clients in a thought-provoking process, to create systems in order to find each person's life that fits.
What’s all the fuss about dopamine these days? And what is dopamine anyway? Even people with ADHD don’t always know the ins and out. So here is a bit of a crash course on how to increase our dopamine in healthy natural ways, as well as pointing out the unhealthy habits (to avoid!) which also give our brains the dopamine “hit”.
Dopamine, the "feel-good" neurotransmitter, is often linked to motivation, pleasure and reward. Neurotransmitters are chemicals that help your brain’s nerve cells (neurons) communicate with each other. Whenever you do anything—whether it’s moving your hand, feeling excited, or remembering your friend’s birthday—neurotransmitters are busy delivering messages.
Without fail, my ADHD coaching clients will attest to the fact that their brain regularly seeks dopamine. Recently, I learned of a metaphor to explain the ADHD brain’s quest for dopamine: Imagine that dopamine is like the light you need to see in a dark room. For most people, a steady lamp provides the light they need to navigate, but for someone with ADHD, the lamp is often flickering or dim. Instead of relying on that steady light, they’re constantly searching for “sparks” - quick, exciting bursts of light that briefly illuminate the room.
These sparks can be anything: scrolling on social media, playing video games, eating a sugary snack, jumping between tasks, etc. Each spark gives a quick flash of light and makes them feel good for a moment, but it’s not a lasting solution. The person keeps jumping from one spark to the next, trying to keep the room lit, but never quite attaining the steady, consistent light they need. While the 7 unhealthy habits listed below could be considered the “sparks” in this metaphor, the 7 healthy hacks will surely contribute to maintaining the “steady, consistent light”.
7 unhealthy habits which increase dopamine
Substance abuse
Drug use (cocaine, marijuana, methamphetamine, alcohol and even excessive caffeine) can temporarily increase dopamine. However, it may also lead to the exacerbation of ADHD symptoms, as well as addiction and other health problems.
Cigarettes/vaping
Smoking or nicotine vaping increases dopamine almost immediately. That said, it can also lead to addiction and negative long-term health issues.
Overeating (especially junk food)
Junk food, loaded with carbohydrates, sugar and fat, can cause high dopamine boosts. Nevertheless, these unhealthy eating patterns can lead to disordered eating and/or eating disorders.
Social media
Playing video games and scrolling on social media provide constant dopamine “hits”, but can also contribute to procrastination, sleep disruption, and poor time management.
Pornography and impulsive sexual behavior
Excessive pornography use, compulsive sexual activity, or seeking out multiple sexual partners will temporarily boost dopamine. Yet, the downside is often emotional harm to your relationships.
Impulsive spending
In the short-term, spending money impulsively will give you a temporary dopamine boost, but this often leads to long-term financial problems and regret.
Risky activities
Gambling, thrill-seeking activities, reckless driving…all these activities and many more provide a rush of dopamine and adrenaline. The risk often outweighs the reward.
7 healthy hacks to increase dopamine
Exercise
Regular exercise, especially aerobic (such as running or cycling), stimulates the brain to produce more dopamine. It also improves blood flow to the brain. Win, win!
Good nutrition
Balanced nutrition and maintaining a healthy gut microbiome play a crucial role in dopamine production and brain regulation.
Adequate sleep
Good sleep (particularly REM sleep) maintains healthy levels of dopamine. Sufficient rest at nighttime also supports your sleep-wake cycle, which is essential for clearing out toxins at night, and then facilitating dopamine levels to rise upon waking.
Accomplishing tasks
Task completion provides the brain with meaningful rewards that reinforce productive behaviors. It is a natural means to boost dopamine and build confidence.
Music and creative activities
Listening to music and engaging in creative endeavors elevates dopamine. The sense of enjoyment and motivation which comes from these activities can enhance focus and generate innovative thinking.
Sunlight
Spending time outside in the sunlight stimulates dopamine production in the brain by activating retinal cells and regulating the body’s natural circadian rhythm. In addition, this dopamine release boosts mood and alertness.
Social connections
Seeking connections with others and deepening relationships is a healthy means of increasing the amount of dopamine produced in the brain. Positive interactions and shared experiences boost dopamine and create feelings of pleasure and bonding. This underlines how challenging daily life became during Covid lockdowns for people with ADHD.
Becoming aware of how your brain functions, and how the behavior which your brain seeks out increases dopamine production, is just one of the many subjects that we can explore together in ADHD coaching.
Please reach out for a free discovery call to learn how ADHD coaching can help you build healthier, sustainable habits for optimal productivity and happiness.
Robynne Pendariès, ADHD Coach
Robynne Pendariès, an American who has lived in France her whole adult life, brings her 18 years of experience as a Professional Organizer to her present passion of online coaching for adults with ADHD. After a few years of organizing people's homes and offices, Robyne realized that many of her clients had been diagnosed with ADHD (and subsequently her husband and teenage daughter as well). Without realizing it, Robyne had been helping people with neuro-divergent brains for many years, and she went back to school to obtain formal training as an ADHD coach. Robyne partners with clients in a thought-provoking process, to create systems in order to find each person's "life that fits".
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