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ADHD and Dopamine: Examples of a Dopamenu

Updated: Jun 30, 2023

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!


ADHD can have a huge effect on completing tasks. But it doesn’t have to. If you’re looking for neurodiverse-friendly strategies you can use immediately, then book a free consultation with one of our ADHD Coaches.

They will help you understand your executive functioning struggles and learn how Unconventional Organisation can help you. Plus, they also have ADHD!

Click here to book a free consultation.


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.


[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:

[4] J. McCabe, How to Give Your Brain the Stimulation It Needs, (May 27, 2020). [Online Video]. Available:

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Oct 02, 2023

Hi Shauna, I am wondering if you would be ok with me sharing your graphic in a presentation.


Sep 27, 2023
Rated 5 out of 5 stars.

very helpfull


Nov 30, 2022

I appreciate that scientific studies are referenced in this article.

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