Boost your brain power with these effective stimulation techniques
Table of Contents
- Introduction
- The Need for Stimulation in ADHD Brains
- The Inadequacy of Quick and Easy Sources of Dopamine
- Filling the Stimulation Gap: Making Different Choices
- Dealing with the Distress of Boredom
- Separating Planning from Choosing
- Creating a Dopamenu: Designing Your Menu
- Categorizing Activities: Entrees, Desserts, Appetizers, and Sides
- Creating Specials: Unique and Occasional Activities
- Omitting Unrealistic Options
- Preparing Your Ingredients: Setting up for Success
- Encouraging and Discouraging Go-To Activities
- Advertising Your Menu: Making it Visible and Enticing
- Having More Options Available for Enjoyment
- Seeking Professional Help If Nothing Feels Enjoyable
Filling the Stimulation Gap: Making Different Choices
Raise your hand if you’ve ever spent 3 hours scrolling through social media. Raise your other hand if you’ve ever actually planned to. If you have, then you understand the deep need for stimulation that ADHD brains have. In this article, we will delve into why ADHD brains have this need and how we can make different choices to fill this stimulation gap effectively.
The Need for Stimulation in ADHD Brains
ADHD brains, by nature, require a lot of stimulation. The desire for stimulation stems from the underlying neurochemical imbalances that affect dopamine production and regulation in the brain. Dopamine is a neurotransmitter that plays a crucial role in motivation, reward, and pleasure. Individuals with ADHD often have lower dopamine levels, leading to a constant search for activities that provide the necessary stimulation for optimal brain function.
The Inadequacy of Quick and Easy Sources of Dopamine
In search of stimulation, individuals with ADHD often turn to quick and easy sources of dopamine. These can include mindless scrolling through social media, sending excessive texts, or indulging in activities that provide instant gratification. However, these sources of dopamine are often short-lived and unsatisfying in the long run. The dopamine burst quickly dissipates, leaving the individual craving for more and falling into a cycle of seeking immediate, but ultimately unfulfilling, rewards.
Filling the Stimulation Gap: Making Different Choices
The obvious solution to filling the stimulation gap is to engage in activities that genuinely satisfy the need for stimulation. However, making different choices is not always easy for individuals with ADHD. It involves identifying the activities that provide the desired level of stimulation, understanding the steps involved in engaging with these activities, and having the ability to tolerate the temporary discomfort of boredom while setting up more satisfying dopamine choices.
Dealing with the Distress of Boredom
One of the challenges in making different choices is the distress of boredom that individuals with ADHD often experience. When dopamine levels are low, tolerating the temporary discomfort of being bored becomes even more difficult. Making good dopamine choices while already low on dopamine can feel overwhelming and almost impossible. It's akin to trying to make healthy food choices when already hungry - the immediate gratification of unhealthy options may seem more appealing.
Separating Planning from Choosing
To make the process of making different choices easier, it is beneficial to separate the planning from the choosing. This approach allows individuals with ADHD to focus on one executive function at a time, reducing the cognitive load involved in decision-making. By creating a dopamine menu, or dopa-menu as Eric Tivers calls it, individuals can have a ready-made list of activities that excite them and provide the necessary stimulation.
Creating a Dopamenu: Designing Your Menu
Designing a dopa-menu involves reflecting on past experiences that brought excitement and joy, as well as identifying go-to activities that may not contribute to overall well-being. The menu can be designed based on different categories such as entrees (exciting and fulfilling activities), desserts (go-to activities that may not be satisfying), appetizers (activities that provide quick bursts of dopamine), and sides (enhancements to make activities more engaging).
Categorizing Activities: Entrees, Desserts, Appetizers, and Sides
The entrees section of the dopa-menu includes activities that genuinely excite and fulfill individuals with ADHD. This can include playing musical instruments, engaging in physical activities like yoga or going to the gym, spending quality time with loved ones, or pursuing hobbies that bring joy. On the other hand, the desserts section comprises activities that may be go-to choices but don't provide long-lasting satisfaction. These can include mindlessly scrolling through social media, watching TV, or engaging in ruminative thinking.
The appetizers section includes activities that provide quick dopamine bursts without sucking individuals into prolonged engagement. Jumping jacks, a cup of coffee, or spending a short amount of time on social media can fall into this category. Lastly, the sides section consists of enhancements that can be added to other activities to make them more engaging. This can include creating a personalized music playlist, using a fidget toy, or adding a level of challenge.
Creating Specials: Unique and Occasional Activities
Apart from the regular categories, a dopa-menu can also have a section for specials. Specials include unique and occasional activities that may not be readily available or feasible to engage in frequently. This can include attending concerts, going on vacations, or treating oneself to something special. It's important to acknowledge that specials are not everyday options, but they provide a touch of excitement and anticipation when they do occur.
Omitting Unrealistic Options
After creating a comprehensive list of options, individuals must assess which activities are realistic and achievable in the present circumstances. Just like restaurants remove certain dishes from their menu due to seasonal limitations or cost considerations, it's essential to omit options that may not be feasible at a given time. For example, visiting the dog park might need to wait until social restrictions are lifted. The dopa-menu should be tailored to the current availability of activities.
Preparing Your Ingredients: Setting up for Success
To ensure a smooth execution of the dopa-menu, it's helpful to prepare the necessary ingredients ahead of time. Just as restaurants pre-prepare ingredients to avoid delays, individuals can set up their environment to reduce barriers to engagement. For instance, having a guitar stand by the couch makes it easier to pick up and play. Switching the TV to a workout video before bed can encourage exercise first thing in the morning. By eliminating unnecessary steps, individuals increase the likelihood of engaging in desired activities.
Encouraging and Discouraging Go-To Activities
To further strengthen the dopa-menu, individuals can encourage or discourage their go-to activities. For activities they wish to engage in more often, reducing the number of steps involved can be helpful. On the other hand, for activities they want to limit, increasing the number of steps can act as a deterrent. For example, placing the phone charger out of reach or deleting time-consuming apps can discourage mindless scrolling through social media. Incorporating physical exercise before indulging in snacks can also reduce impulsive snacking.
Advertising Your Menu: Making it Visible and Enticing
Similar to how menus in restaurants have enticing descriptions, individuals can make their dopa-menu visually appealing and readily accessible. By posting the menu in visible locations like the coffee table, studio, or fridge, individuals are constantly reminded of alternative options when boredom strikes. Creating a mini version of the menu as the lock screen of the phone ensures that it is always at hand. Additionally, websites with random choice generators can provide a spontaneous selection of activities from the dopa-menu.
Having More Options Available for Enjoyment
By designing and implementing a dopa-menu, individuals with ADHD have a range of options available to them for enjoyment and stimulation. The menu acts as a tool to expand choices beyond the quick and easy dopamine sources that may not be fulfilling or sustainable. With a variety of activities categorized in the dopa-menu, individuals can select options that align with their current needs and preferences, ensuring a more satisfying and engaging experience.
Seeking Professional Help If Nothing Feels Enjoyable
It's important to acknowledge that there may be times when nothing on the dopa-menu feels enjoyable or fulfilling. This could be indicative of underlying issues such as depression or a deeper dissatisfaction with life. If this is the case, seeking professional help from a doctor or mental health specialist is crucial. They can provide guidance, support, and additional strategies to navigate through these challenging periods and work towards finding enjoyment and fulfillment once again.
FAQs:
Q: Can a dopa-menu completely eliminate the need to engage in quick and easy dopamine sources?
A: While a dopa-menu provides alternative options, it may not completely eliminate the desire for quick dopamine fixes. However, it can significantly reduce reliance on these sources and encourage the pursuit of more fulfilling activities.
Q: How often should I update my dopa-menu?
A: It's beneficial to periodically review and update your dopa-menu to reflect changes in preferences, availability of activities, and personal growth. This ensures that the menu remains relevant and continues to provide a wide range of stimulating options.
Q: Can a dopa-menu help with time management and productivity?
A: Yes, a dopa-menu encourages better time management by providing a structured list of activities. It helps individuals prioritize fulfilling tasks and make intentional choices to maximize productivity while still indulging in enjoyable experiences.
Q: Is it necessary to follow the dopa-menu rigidly?
A: The dopa-menu is a flexible tool that can be adapted to individual needs and preferences. It serves as a guide rather than a strict set of rules. It's important to listen to your own instincts and adapt the menu as necessary to suit your current circumstances and desires.
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