Understanding ADHD dopamine needs and sensory preferences

When it comes to ADHD, especially for those of us diagnosed as adults, finding ways to work with our brains instead of against them is key. One huge piece of the puzzle? Dopamine. Our brains crave dopamine, but getting a steady, reliable source of it can be challenging. It’s more than just finding things we like—it’s about building a “dopamine hit list” of go-to activities that really work for our unique ADHD minds.

“For ADHD-ers, it’s not just about finding things that give you joy but about curating a toolkit you can turn to daily.”

In this blog (and episode of the podcast), we’ll share what goes into building an ADHD dopamine hit list, how sensory preferences play a part, and why it’s helpful both when you’re feeling low and for keeping a balanced routine.

Building a Customized Dopamine Hit List for ADHD

Creating a dopamine hit list goes beyond just jotting down some favorite hobbies. For many ADHD-ers, it’s about finding activities that match our energy, mood, and sensory preferences. The things that bring one person dopamine might be totally different from what works for another. Ruth and I both found that our dopamine needs fluctuate, and recognizing this variation was a game-changer.

“ADHD brains thrive on novelty—it’s about finding those little pockets of newness that keep us going.”

Take knitting, for instance. I (Rachael) find knitting calming, but if I’m repeating the same pattern for too long, the dopamine fades. I need variety, so switching up patterns or colors can keep that activity feeling fresh. Ruth, on the other hand, finds joy in spending time outside and working on her farm, where she’s surrounded by nature and fresh air—a sensory preference that really works for her.

Understanding ADHD Sensory Preferences

One of the key parts of building a dopamine toolkit is knowing your sensory preferences. Do certain sounds, smells, or textures impact you positively or negatively? This can be a huge help in identifying what really gives you that dopamine lift.

For some, being in nature, feeling the grass underfoot, or hearing birds chirp can bring a calming and energizing feeling. Others might find comfort and stimulation through scent, like lavender oil or the smell of fresh laundry.

“Walking barefoot outside, feeling the earth under my feet, just recharges me on a deep level.”

Try observing what sensory experiences lift you up. Knowing these small sensory “boosters” can help you create a more effective dopamine hit list that’s tailored to your personal needs.

Activities that Boost Dopamine for ADHD

Here’s the fun part: curating your list of dopamine-boosting activities! But remember, ADHD dopamine needs can be a little unpredictable, so it’s helpful to keep a variety of activities in rotation. Here are some ideas we’ve discussed, all built around making life with ADHD a little easier, a little brighter, and a lot more balanced.

1. Dopamine on the Go: Short Activities

• Try 10 minutes of knitting, doodling, or journaling.

• Play a favorite song and really listen, letting the music lift your mood.

• Take a quick nature walk or even just sit outside and feel the sunshine.

• Practice a few minutes of yoga, even if it’s just stretching.

These short activities are great for giving a quick boost and can be scheduled throughout your day.

2. Deep-Dive Dopamine Hits

• If you have more time and energy, try activities that provide a deeper, more lasting dopamine release.

• For example, baking something new, planning a fun day out, or engaging in a challenging craft project can really immerse you.

• Longer outings in nature or a full-on creative project, like learning a new song on an instrument or starting a painting, can be more fulfilling when you’re in the mood for a longer dopamine dive.

Finding Balance with Dopamine Management

Having this list ready makes it easier to tune in to what you need in any given moment. On a low-energy day, you might stick with simpler tasks, like enjoying your favorite tea and cozying up with a good book. Other times, you might crave something more stimulating, like tackling a new recipe or exploring a new spot in town.

One of the best parts about building a dopamine toolkit is learning what you need at a moment’s notice and using it to avoid burnout or help get you out of a funk. Knowing which activities suit you and being open to adjusting them can make a big difference in how we experience our days.

Creating Your Own Dopamine Hit List

Ready to start your own list? Here are some tips for curating your very own dopamine-boosting activities:

1. Observe your sensory preferences: Note which smells, sounds, and textures you naturally gravitate towards.

2. Experiment with variety: Try rotating activities to prevent burnout or boredom.

3. Make it accessible: Keep a list handy that’s easy to refer to when you need a quick boost.

4. Embrace your needs: Remember, your list is uniquely yours—there’s no right or wrong activity.

Listen for More Tips on Finding Your Dopamine Groove 🎧

If you’re interested in learning more about ADHD dopamine, sensory preferences, and how to build a supportive ADHD toolkit, tune in to our latest episode, How We Built ADHD Dopamine Lists for Quick and Lasting Relief. It’s all about finding what makes you feel good, whether it’s knitting, taking a walk, or enjoying a cup of tea. Listen to the full conversation, and join us on the journey to building a life that’s in tune with our unique ADHD needs!