ADHD Adulting 101: Increase Your Dopamine with These Hacks | Teliesha.Sharee

ADHD Adulting 101: Increase Your Dopamine with These Hacks | Teliesha.Sharee

Do you ever find yourself struggling with that sweet, sometimes elusive dopamine in your grown-up ADHD brain?  You're not alone! As a seasoned pro juggling mental health advocacy, behavioral therapy, and the ever-demanding digital marketing world (with ADHD myself!), so I can relate to the constant dance between seeking stimulation and finding focus.

Don't stress, friends! Today, we'll dive into some dope-amine hacks (see what I did there?😂) specifically designed for our millennial minds to boost motivation, conquer challenges, and thrive, not just survive.

Remember, I'm not a doctor, so these are tips, not prescriptions. Always consult a professional for personalized advice. ‼️

1. Embrace the Novelty: Monotony+ ADHD=Boring! Our brains crave newness, so mix things up! Try a new workout class, learn a new skill, explore a different neighborhood. Spark that curiosity and watch your dopamine dance! My brain is a spicy mix of AuDHD and I tend to enjoy learning new skills and adding more certifications under my belt. I find that I learn best when self-taught and self-paced, so I have a lot of knowledge about various passion subjects and hyperfixations on my quest for dopamine.

2. Conquer Small Wins: Big goals are cool and all, but they can feel overwhelming. Try breaking them down into bite-sized tasks and celebrate each victory, no matter how small. This is important, because the dopamine reward for each "win" will fuel your progress! Celebrate*Win*Repeat*

3. Get Physical, Get Happy: Exercise is a dopamine powerhouse! Whether it's a kickboxing session, a mindful yoga flow, or a nature walk, get your body moving and notice how your mood (and focus!) will improve. ‍It's important to exercise especially when you feel uninspired to do so. That is your ADHD brain trying to trick you out of something good for you so that you'll be caught in the cycle of feeling like a failure, beating yourself up mentally and then still not exercising because now you feel like a failure. It's a vicious cycle. It's draining. It's ADHD reality. It sucks. Even if you just take a walk around your apartment building, your neighborhood or lift some weights, it's important that you do something. Anything. Just. Get. Moving.

4. Master the Art of Distraction: This is ironic, because usually we are trying to fight against our brains to NOT be distracted. However, sometimes, even the most fun or engaging task can lose its appeal aka our interest. Make sure you take planned breaks! Listen to uplifting music (something with good vibes!), do some quick stretches, or engage in a short, guided meditation. Give your brain a reset and  then come back energized.

5. Connect & Create: Social interaction & creative expression are dopamine goldmines! Connect with some friends, join a club, write, paint, dance - whatever ignites your creative spark. Share your passions and watch your joy (and dopamine!) soar. ✨

Bonus Tip: Take Screen Breaks: Technology can be both a blessing and a curse. Schedule tech-free zones to avoid constant stimulation overload and give your brain the space to recharge. Mom transparency: I do this with my ADHD kiddos daily. It is required that we all take a screen break, and there is a noticeable difference in everyone's energy and behaviors. We typically use this time to go outside, read a book, do some form of art or a hands-on activity, etc. I cannot recommend this tip enough!

Remember, you are not your ADHD. These are just tools to help you work with your unique brain, not against it. (I preach the importance of this ALL the time!) Experiment, find what works for you, and celebrate your unique journey!

Now go out there, conquer your day, and keep that dopamine flowing!

P.S. Share your own ADHD hacks and dopamine boosters in the comments below! Let's build a supportive community of millennial masterminds with these helpful tips to increase dopamine in ADHD adults! Send this article to a friend who may be newly diagnosed and struggling.

P.P.S. Want to dive deeper? Check out my other articles and resources on mental health and neurodiversity!

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ADHD life coach/ADHD parent coach: Offerings From Teliesha. Sharee (paperbell.com)

Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Please consult with a qualified healthcare professional for personalized guidance.