Fall desserts sound wonderful in theory. Warm apples, pumpkin spice, cinnamon, something sweet coming out of the oven while the weather gets colder outside. And then you open a recipe and discover that you need 14 ingredients, three mixing bowls and a very specific type of molasses you definitely do not have. That is not…
There is bored. And then there is ADHD bored. The kind where you have approximately 47 possible things you could do, but somehow none of them sound interesting enough to begin. You might scroll your phone while simultaneously being bored by your phone. Open the fridge without being hungry. Walk into another room. Forget why….
Some tasks are not difficult. They are just painfully, unbelievably boring. Folding laundry. Answering emails. Cleaning the kitchen. Going for a walk when you would rather stay on the couch. Updating a spreadsheet you have already avoided three times today. This is where dopamine anchoring comes in. Dopamine anchoring is a simple idea: pair something…
If traditional routines have never worked for you, the problem may not be that you are “bad at routines.” A lot of daily schedules are built around an ideal version of life: wake up at the same time, exercise, journal, eat a perfect breakfast, start work early, stay focused all day, cook dinner, clean the…
Sometimes I know exactly what I need to do. I know the email matters.I know the laundry needs folding.I know I would probably feel better after going outside. And somehow none of that automatically makes starting easier. That is one reason I like the idea of a dopamine menu for ADHD adults. Instead of trying…
Sometimes the hardest part of making a dopamine menu is not understanding the idea. It is staring at an empty page and thinking: Okay… but what do I actually put on it? That is exactly what this list is for. Below you will find more than 75 dopamine menu examples for different energy levels, moods…