12 Ways to Boost Dopamine and Help Beat the ADHD “Slumps”

Written By Shonda Bourdo
 
 
aesthetic morning setup with journal and sunlight, representing calm motivation and dopamine balance
 
 

This post focuses on 12 ways that you can increase Dopamine with simple, natural, daily habits

 

This post is not written to replace professional medical advice, physical, mental, or otherwise.

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What is Dopamine and What Does it do?

Dopamine, simply put, is a messenger to the system in your body that rewards your brain and keeps you motivated. When you experience something enjoyable, your body releases Dopamine. It’s because of Dopamine that you keep trying things you find enjoyable (i.e. completing a goal of yours, getting to eat your favorite flavor of ice cream).

 

What Happens if my Dopamine Levels are Low?

If Dopamine levels in the body become too low you may experience indicators. Some of those indicators are:

  • lack of motivation and pleasure

  • fatigue

  • mood disturbances like depression and anxiety

  • difficulty concentrating

  • depression

  • disturbed sleep

  • memory problems

  • muscle tightness and tremors

  • anxiety

  • apathy

 

How Does Having ADHD Affect My Dopamine Levels?

Most likely, your dopamine levels are affected if you have ADHD. Studies have shown lower levels of Dopamine in the brains of people also diagnosed with ADHD. Additionally, the receptors in the brains that speak to the Dopamine may not be as sensitive. Regardless of whether it’s Dopamine’s message getting confused or getting lost, your brain has a hard time responding.

Medical professionals may be able to subscribe medications that will assist with the low levels of Dopamine. You may opt for certain therapies to help.

 

So what are some simple, natural, daily habits you can start to increase Dopamine?

 

1) Move Your Body

It is obvious that daily exercise has many health benefits, including significantly increasing the release of dopamine. Even if you can’t complete a full hour long workout, getting even a little bit of intentional daily exercise is helpful. As a matter of fact, it is estimated to increase your Dopamine levels around 30-40%!

Whatever you can fit in, whenever you can fit it in. Dance while you’re cooking dinner, take your dog on a walk, buy yourself a mini trampoline, just move!

 

2) Get Good Sleep

Feeling tired and worn down? The problem may not be that you need MORE sleep, but that you need CONSISTENT sleep.

Getting yourself on a sleep schedule, minimizing screen time before bed, and avoiding things like caffeine, is a good start when it comes to setting a routine for winding down at the end of the night.

 

3) Eat Brain Healthy Foods

In general, a well balanced diet has benefits all around. When your body feels good, your brain feels better.

Dopamine boosting foods are high in healthy fats or in tyrosine, but you’ll want to seek advice from a nutritionist or physician before making any major changes to your diet.

 

4) Sunlight

Sunlight triggers serotonin and in turn, serotonin stimulates dopamine production. In other words, get outside, even if it’s 5 minutes. Additionally, especially if you live in areas that get very little sun during the cold winter months, consider investing in some king of therapy light to get some extra rays.

 

5) Meditation and Mindfulness

There are many reasons why meditation may increase dopamine levels, but there have been many studies showing the positive effects. Throw on a YouTube video in the morning and sit with yourself, or reflect and wind down before bed. There is no wrong time to be mindful.

 

6) Listen to Music

Choose music that moves you, music that you genuine enjoy. Create go-to, feel good. play list of all your favorites. You know, the songs that you' can’t help but sing out loud with. Even a small increase in dopamine has positive effects.

 

7) Surround Yourself with Encouraging People

As stated earlier, Dopamine is a key player in survival. Part of survival is the connection with others. Positive interactions with others can lead to a boost in Dopamine. Make friends, have intriguing conversations that stimulate your brain, and encourage each other to be better people.
And yes, even chaotic family dinners count!

 

8) Celebrate Your Small Wins

When you set a goal and achieve it, even the smallest of goals, you have just activated the reward system in your brain. I mean, why shouldn’t you celebrate the accomplishment of actually remembering your grocery list when you leave for the store?

 

9) Cold Exposure

Cold shower, cold tub, ice bath - studies have shown that engaging in any of these activities result in a very temporary release of dopamine. This release, for a short time, can result in a slight increase in focus, mood, and a reduction of stress.

 

10) Limit Dopamine “Hijackers”

 

Dopamine hijackers provide a temporary, but unnatural, release of Dopamine. You begin to crave them constantly and often feel less satisfied when it comes to natural rewards. This is part of the reason why people with ADHD are highly susceptible to issues with addiction. Here is a list of a few things you should limit if you struggle with Dopamine regulation:

  • Drugs and alcohol

  • Nicotine

  • Foods with high sugar content

  • Processed food

  • Caffeine

  • Social Media

  • Gambling

  • Binge Watching

  • Online Shopping

 

11) Test Your Creativity

By creating something, you feel a sense of accomplishment and, therefore, are increasing Dopamine. Try a painting, learn a new hobby, doodle, write - anything that activates your brain!

 

12) Practice Gratitude

By practicing gratitude, you essentially re-train the brain’s reward center. This helps regulate Dopamine production. Start off simple, with a plain journal, and document 3 things you are grateful for every night before bed. Try to mix it up and before you know it, you’ll not only feel better, but you’ll have a whole new outlook on your life.

 
 

At the end of the day, Dopamine isn’t just about finding things enjoyable, its about purpose. Building small, natural Dopamine habits into each day can bring a more peaceful balance. Try one or two for a while and see which works best for you and let’s increase the joy in your life!

 

Read Next! “7 Life Hacks to Help You Be More Productive”

Follow ‘Unfocused and Untamed’ on Pinterest for more chaos-friendly focus hacks.

Shonda Bourdo
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