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

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

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

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

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

Creative Activities

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

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

11. Writing or Journaling – Expressing thoughts or ideas.

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

Mental Stimulation

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

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

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

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

Achievement-Oriented

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

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

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

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