ADHD and Dopamine: Moving Beyond Quick Fixes to Lasting Change
If you’re like most of us with ADHD, you’ve tried just about every strategy under the sun to boost your focus, motivation and get things done. You might set timers, work alongside someone (body doubling), create accountability, or reach for those quick “dopamine hits” with a “dopamine menu.” And maybe those tricks help—for a while. But before you know it, they lose their magic, and you’re back at square one, wondering why you can’t make those changes stick.
If that sounds a little too familiar, you’re definitely not alone.
There’s a lot of chatter online these days about dopamine and ADHD, and I’m hearing from new clients looking for help with strategies for boosting dopamine, as if that singular approach were the key to unlocking the “ADHD shackles” that hold us back. And as a woman with ADHD myself, I really do get it! I, too, wish there were a magic-bullet solution like finding the right “dopamine fixes” to… well… fix my own ADHD brain and yours!
But, after 18+ years of helping countless adults with ADHD learn to flourish and thrive, I can tell you without a shadow of doubt that this over-simplified approach to what it takes to live will with ADHD is not helping anyone for the long haul!
The thing is, thriving with ADHD is a lot more complicated than finding a quick dopamine fix.
Yes, dopamine is part of the story, but it’s not the whole story. There’s a whole cocktail of brain chemistry at work—dopamine, norepinephrine, serotonin, etc.—that shapes how we focus, follow through, and even how we feel about the work we do (or don’t do!).
And, to make matters even more complex, your beliefs, patterns of thinking, and the behavioral habits you develop can either help or hinder you when it comes to your productivity, your success, and whether you struggle or thrive with ADHD!
So, let’s dig a little deeper into what’s really going on in our brains and minds, why those quick fixes only go so far, and why we need to address more than the connection between ADHD and Dopamine.
Understanding the Whole ADHD Neurotransmitter Picture
It’s easy to blame dopamine for our struggles, and for good reason. Dopamine is that powerful chemical that makes us feel feelings of motivation and reward. When dopamine is flowing, we feel more engaged, inspired, and able to take action.
But dopamine is just one piece of the puzzle. Norepinephrine and serotonin play big roles, too, and they’re just as important in managing focus, emotional regulation, and follow-through. Scientists are learning more all the time about how brain chemistry and structures work, interact and what those differences are in those of us with ADHD.
And, since I’m not a doctor or neuroscientist, here’s a quick, simplistic, layman’s look at how they impact us in ADHD:
Dopamine: The Motivation and Reward Chemical
Dopamine gives us that feeling of satisfaction, pleasure, and motivation to get started and keep going, and to feel reward for what we’re doing. But unfortunately, we know that the ADHD brain doesn’t process dopamine in the same way as the rest of the world, making it harder for us to stay focused and get things done that aren’t inherently motivating on their own. This is why you seek out activities that give you a quick boost, like taking care of the low-hanging fruit on your to-do list instead of doing the stuff for which you feel unmotivated, or scrolling through social media, or cleaning off your desk to “get ready” to do that thing you’ve been putting off!
For most of us with ADHD, dopamine levels are lower, so we don’t get that same “reward” from routine tasks that other people seem to feel naturally. This is why we often feel stuck until something more interesting, urgent, or exciting comes along to give us that dopamine hit.
Norepinephrine: The Focus and Alertness Chemical
Norepinephrine works closely with dopamine and is crucial for sustaining attention and managing information. Norepinephrine helps us stay alert and focused. So, if you find your mind wandering or struggle with staying on task, norepinephrine is part of the reason why.
Norepinephrine is part of your sympathetic nervous system, which comes into play in response to perceived danger or stress. When you feel more alert and focused as a deadline nears, norepinephrine is part of the reason why. (And part of the reason you developed that delay, avoid, postpone, mad-panicked-hyperfocus-at-the-deadline pattern of working and belief that “I work best under pressure”!)
Serotonin: The Mood and Impulse Control Chemical
Serotonin is our mood stabilizer. It’s often It helps regulate emotional responses and impulse control, which can be a struggle for many of us with ADHD. When serotonin is out of balance, it can contribute to emotional swings, impulsivity, and difficulty staying grounded and out of our heads (like overthinking, ruminating, rejection sensitivity/RSD, etc.) — all of which make it harder to follow through on tasks consistently.
Common “Quick Fixes” that Can Help (But Only Get Us So Far)
Let’s talk about some of the common ADHD strategies that tap into these brain chemicals. Each one has its place and can be a helpful tool—but only for a while and as part of a more complete “toolbox” of approaches. I’ll explain why they work temporarily and where they fall short in the long run.
Dopamine Menu
The dopamine menu is a list of small activities that you enjoy—like going for a walk, listening to a favorite song, or having a snack—that give you a quick burst of dopamine. This can be a great way to give yourself a little push when you’re feeling stuck.
Why It Falls Short: While a dopamine menu can help you get started, it’s like putting a Band-Aid on a bigger problem. The dopamine boost doesn’t last long, and we’re back to needing another fix before we know it. Plus, overreliance on these types of superficial strategies actually reinforces the faulty belief that you need to feel a certain way (i.e., motivated, clear, energized, inspired, etc.) to be able to get stuff done. More on that later…
Body Doubling
Body doubling is when you work alongside someone else, in person or virtually, to help you stay engaged and on task. It taps into our need for social connection and accountability and increases stimulation that can provide a boost of both dopamine and norepinephrine.
Why It Falls Short: Body doubling works because we’re relying on an outside force (the presence of another person) to help us focus, but when no one else is around, it’s harder to stay engaged. This strategy reinforces what’s called an external locus of control, which means we’re relying on something outside of ourselves to get things done. While helpful in the moment, it doesn’t help us build the ability to do what we need to do and be consistent on our own and hold ourselves accountable.
The Pomodoro Technique
The Pomodoro Technique is a popular strategy where you work for a focused time block (usually 25 minutes), followed by a short break. The time limit and breaks provide structure, creating a sense of urgency that gives us more stimulation, and giving us reward that can temporarily boost focus and motivation.
Why It Falls Short: While Pomodoro can be helpful to get started, it still requires us to rely on an outside tool. And on those days when dopamine, norepinephrine, and serotonin are running particularly low, even starting the timer can feel like a massive hurdle. And, of course, we have to remember to use it.
Plus, again, overreliance on any type of superficial strategy or tool can reinforce old patterns of working based on the faulty belief that outside circumstances need to be “right” or you need to feel a certain way (i.e., motivated, clear, energized, inspired, etc.) to be able to get stuff done.
Understanding the Role of “Thinking Piece”
If you have ADHD, no doubt you can relate to that feeling that everything feels easier sometimes. Once in a while, outside influences align and our brains seem to cooperate and things that were difficult seem to take less effort. In those times when we feel engaged and energized and clear and motivated, it really does feel easier to focus and that thing that felt so hard to get yourself to do suddenly is easier. I often say it can feel like the moon, the stars, and the planets align to make just about anything easier! And it feels sooooo good when we find ourselves there, in that flow, that we never want the “spell” to be broken!
So, over time, we start to believe that we NEED to feel clear, motivated, and “ready” to do certain things. Over time, we develop the belief that we NEED to feel a certain way to get things done. Circumstances need to be “right.”
And those beliefs lead us to develop unhelpful patterns of thinking and ways of working (or not working!) that keep you from performing at the level of your abilities and showing up like the person you really are, deep down.
Until we do the deeper work to replace those old, unhelpful patterns of thinking and ways of working with patterns and habits that are based on our Internal Locus of Control and create a sense of agency and self-direction, we will struggle.
It’s all about changing your thinking and the ways you work to reinforce that Real Truth that you really CAN do things you want and need to do, when you want and need to do them when you learn to work in ways that really work for you.
That’s what I work on with my clients: learning how to take control from the inside out and changing those old ways of working and patterns of thinking (like, “I work best under pressure” or “this thing/project/task will feel easier later,” or “I need to take care of X/check my inbox/cross off these to-dos ‘real quick’ before I can focus on the important thing) that keep us stuck, overwhelmed and unfulfilled.
Moving Beyond Quick Fixes: Building Agency and Internal Control
So, how do we make real, lasting change when ADHD affects all these neurotransmitters? The answer lies in building what’s called an internal locus of control. This means shifting from needing outside things—like timers, accountability partners, looming deadlines, or social pressure—to motivate us and developing an inner sense of control that empowers us to follow through, do what we want and need to do, even when motivation is low, we’re overwhelmed, or uninspired.
This shift takes time, but it’s sooooo well worth it! When you build internal control, you stop waiting for the perfect moment or the right “dopamine hit” to get started. Instead, you learn how to take action no matter where your brain chemistry is that day or what’s on your to-do list. You’re able to hold yourself accountable to you. And don’t we all want to own our successes?
THAT is how you thrive! THAT is how you create the sense of agency and self-direction that we all crave. THAT is how you fulfill your potential.
And that’s exactly what’s possible for you with the right approach! I’ve done it myself, and I’ve helped countless overworked and under-performing people like you do it over the last 18+ years.
Practical Ways to Build Internal Control
Here are a few strategies to start building that internal control for yourself—so you don’t have to rely on quick fixes that fade.
- Notice and Name Your Thoughts
Start by paying attention to the thoughts that hold you back. When you’re avoiding a task, ask yourself, “What am I telling myself right now?” Maybe it’s “I’ll do it later” or “I’m too tired to start.” Naming these thoughts can help you see them as separate from yourself, which makes it easier to challenge and change them. - Take Small Steps
Learning to take action when motivation is low often starts with taking small, manageable steps. Begin with something simple, like opening your computer or setting up your workspace. Each small step reinforces that you’re in control, regardless of where your dopamine, norepinephrine, or serotonin levels are that day. And make sure you catch yourself when you think “it’s not enough” or “it’s too small to count” and give yourself credit for progress and points for effort! - Celebrate Your Wins
Don’t underestimate the power of acknowledging your progress, no matter how small. Building internal agency and learning to rely on yourself is all about confidence in your ability to follow through, and each success that you recognize (no matter how small) helps reinforce that sense of control, reliability, and trust in yourself.
Building internal control isn’t about giving up the tools and tricks that help in the moment. It’s about adding depth to your strategies so you can take control from the inside out, no matter what the day (or your brain!) throws at you.
Want to Learn More?
If you’re ready to go deeper into the dopamine dilemma and understand why so many ADHD strategies are only temporary fixes, check out my latest podcast episode, “The ADHD Dopamine Dilemma: From Quick Fixes to Lasting Change.” I break down how our brain chemistry affects motivation, focus, and follow-through and share insights for making lasting changes that go beyond short-term tricks.
And if you know what’s going on between your ears is getting in your way and you’re ready to break the chains of overwhelm, avoidance and procrastination that have been holding you back, check out my Get it Done Self-Paced coaching program.
