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Raw-Dogging Dopamine: ADHD Edition


If you're looking for ways to get a dopamine boost without relying on your phone, sex, or food, here are some ADHD-friendly strategies:


Physical Movement

  1. Exercise – Running, dancing, yoga, or even a brisk walk can release dopamine.

  2. Strength Training – Lifting weights, bodyweight exercises, or resistance bands help.

  3. Jumping or Rebounding – Jumping jacks, trampolines, or even bouncing in place.

  4. Stretching or Mobility Work – Can provide a small but noticeable dopamine boost.


Sensory Stimulation

  1. Cold Exposure – A cold shower or splash of cold water can boost dopamine.

  2. Deep Pressure – Weighted blankets, compression clothing, or tight hugs.

  3. Fidgeting – Using a stress ball, fidget toy, or chewing gum.

  4. Listening to Music – Especially upbeat, energetic, or nostalgic music.


Creative Activities

  1. Drawing, Painting, or Crafting – Engaging in a hands-on creative process.

  2. Playing an Instrument – Even if you're just messing around.

  3. Writing or Journaling – Expressing thoughts or ideas.

  4. Dancing – Moving to music, even if it's just a few minutes.


Mental Stimulation

  1. Puzzles & Games – Crosswords, Sudoku, chess, or Rubik’s cubes.

  2. Reading or Learning – A fun book, an interesting article, or a podcast.

  3. Daydreaming & Visualizing – Imagining an exciting future event.

  4. Talking to Someone – Social interaction can be a dopamine booster.


Achievement-Oriented

  1. Checking Off a Task – Small wins trigger dopamine (use a to-do list).

  2. Setting Mini-Challenges – Race yourself to clean something in 5 minutes.

  3. Learning a New Skill – Trying something novel, even for a short time.

  4. Practicing Gratitude – Writing down or thinking about what you're grateful for.

 
 
 

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