If you read our article on dopamine last year, you know that those with ADHD can struggle with dopamine regulation. Research has indicated that, in ADHD brains, dopamine's role of providing a surge of positive feelings and motivating task completion is disrupted [1], [2].
To help support those struggling with this disruption, Tivers [3] and McCabe [4] developed the dopamenu, which includes space for different types of dopamine to act as external sources of pleasure and reward (as we outlined in more detail in our previous article).
Since that article, we're often asked: "what are examples of these different kinds of dopamine?". To help answer this question, we asked a number of our clients to share what they use as part of their dopamenu and developed an example menu below.
Take a look, and remember, what works for one person might not work for another, so don't be surprised if your menu looks very different.
Happy New Year and talk again soon!
Skye
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Author:
Skye Rapson is an Academic, ADHD Coach and the Founder of Unconventional Organisation. She has worked in the field of adult education for over seven years. Skye has studied in various fields, including Psychology, Sociology, and Public Health, and is now a Doctoral Candidate in Population Health. You can read more about Skye or connect with her on LinkedIn.
References
[1] S. DiMaio, N. Grizenko, and R. Joober, 'Dopamine genes and attention-deficit hyperactivity disorder: A review', J. Psychiatry Neurosci., vol. 28, no. 1, pp. 27–38, 2003.
[2] G. Tripp and J. R. Wickens, 'Neurobiology of ADHD', Neuropharmacology, vol. 57, no. 7–8, pp. 579–589, Dec. 2009, doi: 10.1016/j.neuropharm.2009.07.026.
[3] E. Tivers, 128: How to ADHD with Jessica McCabe. [Online Video]. Available: https://www.adhdrewired.com/jessica-mccabe-how-to-adhd/
[4] J. McCabe, How to Give Your Brain the Stimulation It Needs, (May 27, 2020). [Online Video]. Available: https://youtu.be/-6WCkTwW6xg