The ADHD brain craves stimulation; and it has its own rules of how to get it. Unlock the key to allowing your brain to be extreme, and be rewarded for it.
“Great big Dopamine boost,” I hear you say?! Yes please!
This is where we look at the LOW, MEDIUM and HIGH Dopamine-hits your brain likes and work out how many you can have in a day. Like I said - this is the fun part!
The Dopamine Highs…
The most exciting part about this journey is working out what your favourite ones are, and what constitutes as big and small, long and short, for you.
Discovering all the benefits of learning how to give your goal orientated brain all the stimulation it needs to sustain its focus AND knowing when to be (a little bit) out of control, is a game changer.
Dopamine hits, or kicks - or whatever you wish to call them - are the things your brain craves and seeks out (for want of a better word).
Intense reward - the more extreme, the bigger the boost. If we flood the brain with Dopamine we get a sense of euphoria - also, because works so closely with Norepinephrine it is very closely linked to the flight and fight responses of Adrenaline…
(Norepinephrine is continuously released into circulation at low levels while Epinephrine (Adrenaline) is only released during times of stress.)
Dopamine = the ‘feel-good’ hormone.
It’s part of our reward system which is why the lack of it goes hand in hand with ADHD. With the right amount of it, we are:
Motivated
Alert
Focused
Happy, and generally in a good mood.
And with the above, we can accomplish a space for planning, being productive and learning effectively.
I know exactly what Dopamine-hit I need - and at what level - to accomplish particular tasks in my day. Many of them are physical activity options, but many are food related.
So let’s talk about how we can give the brain these Dopamine feelings naturally…
I categorise my hits into high, medium and low, and these are some examples you may be able to relate to.
*A high dopamine hit activity may only equate to one a day, or even once every few days, but you can give your brain more medium hits and several low ones in a day, depending on what it is you want to achieve.
This accepts the need and allows for the action. Embrace your brilliant brain…
Running up and down some stairs (even better if you leap up two at a time) | spontaneous star-jumps (even better if this is somewhere public like a car park) | dancing |
Big squeezy hugs | singing (sudden noise making) | buying a new thing (this equates to within budget impulse buying *see below disclaimer) | completing a task (like baking a cake) | having my hair cut |
Touching fabrics in a shop | doodling | repeated sudden/repetitive movements (like a tic) |
*I am NOT suggesting or condoning the use of dangerous dopamine hits - such as alcohol, drugs and high-adrenaline irresponsibility.
Managing The Drop-Out…
Learn the rules of engagement. Give your brain its meaningful desires and demands AND make the drop-out of Dopamine less extreme. Master the techniques of balance within the bounce.
You cannot have a hit without managing the drop-out.
This is how your brain can be effective and give you the BEST of its function.
Dopamine feels good.
Addictions and crazy-cravings (like refined sugar) can make the post-Dopamine brain have a bit of a panic; because it needs help with it’s ‘brain talk,’ and here’s where we can feel the rollercoaster ride of the ADHD brain’s own rules of engagement - ‘is enough ever enough?’
So, we have to bring it down from it’s high in a helpful way and under our control.
By understanding what your high, medium and low hits are, you can come down the ladder from medium to low; high to medium; and so on.
Find a low Dopamine hit to repeat. You are in control.
One of the best ways to drop-out of a big high, in my opinion, is a hug.
A hug from someone who won’t let go until your shoulders drop and your movement stops.
But, given, this is arguably impractical - (though great for anyone who has experienced a spontaneous high Dopamine hit and don’t know where to go with it - especially if it’s activated an increase in Adrenaline *see above.)
Essentially, a hug keeps you in the moment, which is a sense of being, mindfully, in The Now.
Right now, you might be feeling inspired to action all the things you’ve just read, but one of the best motivational tools for the ADHD brain is a positive champion to help you reach your potential.
*Oh, and great if you need a little reminder of how brilliant you and your brain are; and if you want someone to hold you accountable for all the marvellous plans you’re going to accomplish…then click the button below.
