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
P.S. Whenever you’re ready... here are 4 ways I can help you reach your goals with ADHD:
1. Download our free How to Set Goals With ADHD Playbook
It’s a step-by-step guide to finding focus and direction in a way designed for your ADHD brain –
2. Join the ADHD/ADD Strategies Support Group and connect with other ADHD adults trying to reach their goals
It’s our Facebook community where enthusiastic ADHD adults learn to build more focus, proactive momentum, and consistency. — Click Here
3. Join our Goals Achieved with ADHD Academy and start ticking off tasks.
If you're an ADHD professional with a goal you’d like to achieve within the next few months, we are currently working with a few of you to go from overwhelmed to focused and reach your goals - with only 30 minutes a week invested. If you'd like to reach your goal this month, book a free Get Focused Session – Click Here
4. Work with Skye Privately in Executive Coaching
If you’d like to work directly with me to help you take fast action on some of your biggest goals, click here to tell me a little about your goal and what you’d like to work on together. – Click Here
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
Hi Shauna, I am wondering if you would be ok with me sharing your graphic in a presentation.
very helpfull
I appreciate that scientific studies are referenced in this article.