If you’re neurodivergent, youโre probably familiar with the ups and downs of motivation, focus, and energy. Whether you have ADHD, autism, or other neurodivergent traits, you might experience fluctuations in dopamine levelsโthe chemical messenger in your brain that plays a huge role in pleasure, motivation, and attention.
For many neurodivergent people, this is where dopamine mining comes inโa creative way of hacking your daily life to stimulate dopamine production and maintain a steady flow of motivation and focus. The challenge? The traditional world isn’t set up for this. The good news? There are plenty of ways to mine dopamine to keep that drive alive, and weโre going to explore 101 of them!
Why Neurodivergent Brains Need Dopamine Mining
Dopamine is the neurotransmitter often referred to as the “motivation molecule.” For neurotypical brains, it’s released naturally in response to rewarding stimuli. For neurodivergent individuals, particularly those with ADHD, the dopamine system functions a bit differently, often leading to feelings of boredom, low energy, or difficulty sustaining focus.
Thatโs where dopamine mining comes in. By intentionally seeking out activities that release dopamine, you can tap into your brainโs natural reward system and keep things on track. This can be a lifesaver in daily tasks like working, studying, and even personal hobbies, where the effort required might seem overwhelming without a dopamine boost.
Letโs dive into some dopamine-mining strategies.
Let us know if you want more details on any of the 101 following ideas!
100 Dopamine Mining Strategies
- ๐ต Music Therapy: Create mood-specific playlists.
- โ To-Do List: Break tasks into micro-steps and check them off.
- ๐ฎ Gamification: Turn your tasks into fun challenges.
- ๐ Exercise in Spurts: Short bursts of movement can help.
- ๐ Snack Breaks: Enjoy a quick snack to recharge.
- ๐ Colour Code Your Workspace: Add bright colours to your surroundings.
- ๐จ Dopamine-Fuelled Hobbies: Engage in instant-feedback hobbies like painting or gaming.
- ๐งฉ Physical Fidgeting: Use fidget toys or move around while working.
- ๐ Hyperfocus: Lean into your passions during hyperfocus periods.
- ๐ Visualization: Picture your goals as already accomplished.
We know this list is long. Try checking them off as you go.
- ๐ง Water Therapy: Take a shower or immerse yourself in water to feel refreshed.
- ๐ณ Nature Walks: Spend time outdoors to boost mood and clarity.
- ๐ Spontaneous Dancing: Turn on your favourite tune and have a dance break.
- ๐ก Brainstorming Sessions: Write down creative ideas without limits.
- ๐จ Mini-Projects: Start small creative or DIY projects for quick wins.
- ๐ฌ๏ธ Deep Breathing Exercises: Calm your body and focus your mind with controlled breathing.
- โฒ๏ธ Use a Timer: Set short timers to break tasks into digestible chunks.
- ๐งน Decluttering: Clean or organise a small space to boost focus.
- ๐ Positive Self-Talk: Repeat affirmations to change your mindset.
- ๐ง Mindfulness Meditation: Practice being present and non-judgmental.
- ๐ฆ Cold Water Face Splash: Splash your face with cold water to boost alertness.
- ๐งโโ๏ธ Quick Yoga Poses: Try a 5-minute stretch to improve circulation and alertness.
- ๐ Create a Vision Board: Visualize your goals by crafting a board of dreams and aspirations.
- ๐ฑ Time-Limited Social Media Browsing: Use social media intentionally as a short break.
- ๐ช Baking or Cooking: Create something tasty for a sense of accomplishment.
- โฐ Create a Routine: A consistent morning or evening routine can boost dopamine.
- ๐ Change of Scenery: Move to a different room or space to reset focus.
- ๐ Watch a Quick Funny Video: A quick laugh can instantly improve mood.
- ๐๏ธ Touch Therapy: Engage with different textures, like soft fabrics or stress balls.
- โณ Mini Breaks: Set up frequent, short breaks to rest your brain.
A quarter of the way… any of these work for you?
- ๐พ Pet a Pet: Spending time with pets can boost your dopamine levels.
- ๐ Journal Your Thoughts: Write down whatโs on your mind.
- โ๏ธ Quick Wins: Start your day by completing an easy task to get a dopamine boost.
- ๐ง Hydrate: Drinking water can give your brain the fuel it needs.
- ๐ Turn Tasks into Competitions: Challenge yourself or others for dopamine rewards.
- ๐ง Do a Crossword Puzzle or Brain Teaser: Mental exercises can keep your mind sharp.
- ๐ Take a Creative Class: Online classes for drawing, writing, or music can boost dopamine.
- ๐๏ธ Voice Notes: Record quick ideas as voice notes instead of writing them down.
- ๐ Use Scent Therapy: Scents like citrus or peppermint can elevate your mood.
- ๐งธ Stim Toys: Use sensory objects like kinetic sand or slime for grounding.
- ๐ Use Post-Its for Reminders: Stick notes around your home for small dopamine hits.
- ๐จ Art Therapy: Paint, sketch, or colour to express creativity.
- ๐๏ธ Tidy Up Your Desk: A clean workspace can improve focus and increase motivation.
- ๐ Plan a Micro-Adventure: Plan a day trip or small adventure for excitement.
- ๐ฌ Social Interaction: Connect with a friend for a quick chat.
- ๐ Read a Book Excerpt: Read a few pages of a favourite book to stimulate your mind.
- ๐ Create a Dopamine Journal: Track when you feel the most motivated and why.
- ๐ง Listen to a Motivational Podcast: Uplifting talks can energise your mind.
- ๐๏ธ Rearrange Your Room: Change the layout of a room for a fresh perspective.
- โค๏ธ Volunteer: Doing good for others can trigger a dopamine response.
Halfway there; well done!
- ๐งฉ Do a Puzzle: Jigsaw puzzles can help with focus and provide a small reward when complete.
- ๐ Visualize Success: Imagine completing a task before you start to create momentum.
- ๐ฌ Read a Motivational Quote: Find a quote that speaks to you.
- ๐ Try New Foods: Novel experiences, even with food, can trigger dopamine.
- โจ๏ธ Fast Typing Test: Challenge yourself to a typing test for a dopamine reward.
- ๐ฌ๏ธ Open a Window: Let in some fresh air to reset your mind.
- ๐งโโ๏ธ Stretching Break: Do a quick stretch every hour to maintain energy.
- ๐ Switch Tasks: Alternate between tasks when you feel stuck.
- โ๏ธ Sunlight Break: Sit in the sun for a while to increase dopamine.
- ๐ญ Set a Reward for Completing a Task: Give yourself a treat once the job is done.
- ๐ Wear Your Favourite Outfit: Feel-good clothes can boost dopamine.
- ๐ Find Inspiration on Pinterest or Instagram: Look for creative ideas or projects.
- ๐งฒ Play with Clay or Play-Doh: The tactile experience can be calming.
- โ Solve a Riddle: Challenge your brain with a short mental puzzle.
- ๐บ Watch a Short Documentary: Learn something new to get your brain working.
- ๐ค Take a Power Nap: A quick nap can refresh your brain and restore energy.
- ๐ท Review Old Photos: Looking back at happy memories can boost dopamine.
- ๐ Create a Gratitude List: Write down things youโre thankful for to shift your mindset.
- ๐ฅ Organise a Drawer or Shelf: Small organisation tasks can give you a sense of control.
- ๐ถ Create a New Spotify Playlist: Curate a playlist of songs that motivate you.
- โ๏ธ Write a Short Poem: Express yourself creatively in just a few lines.
- ๐จ DIY Crafting: Work on a DIY project like knitting or scrapbooking.
- ๐ด Unplug from Devices for an Hour: Give yourself a break from screens.
- ๐ชด Buy a Plant: Taking care of a plant can boost your mood.
- ๐ Rearrange Your Schedule: Adjust your daily schedule for a dopamine refresh.
- โฒ๏ธ Time Blocking: Schedule blocks of time for specific tasks.
- ๐ฟ Watch a Nature Documentary: Nature can be soothing and mentally stimulating.
- ๐ง Organise Your Inbox: Clean up your email inbox for a dopamine hit.
- ๐ฑ Try Out a New App: Test out a new app that can help with productivity or creativity.
- โ๏ธ Engage in Problem-Solving Games: Play games like Sudoku or chess.
- ๐ง Host a Brainstorming Session: Gather ideas with a group of friends or coworkers.
- ๐บ๏ธ Create a Mind Map: Visualise your thoughts and ideas through mind mapping.
- ๐ Call Someone: A brief chat with a loved one can uplift your mood.
- ๐ต Try a New Tea or Coffee: Experiment with new flavours to refresh your senses.
- ๐ป Work in Sprints: Break your tasks into 25-minute sprints, followed by short breaks.
- โ Tactile Sensory Play: Engage with textures like slime or sand.
- ๐งฝ Do a Quick Room Tidy: Spend 10 minutes tidying a room for a sense of achievement.
- ๐ท Try a New Creative Medium: Experiment with new art supplies or musical instruments.
- ๐ Watch an Educational Video: Learn something new and stimulating.
- ๐ Write Down Achievements: List your accomplishments, no matter how small.
If you have made it this far, you deserve a dopamine boost!
- ๐ฉโ๐ณ Cook a New Recipe: Challenge yourself in the kitchen with a new dish.
- ๐ Set Daily Affirmations: Remind yourself of positive qualities.
- ๐ง Do a 5-Minute Meditation: Calm your mind with short mindfulness exercises.
- โ Work in a Cafรฉ or Library: Change your work environment to stimulate focus.
- ๐ป Attend a Virtual Event: Participate in an online workshop or event for new stimulation.
- โ๏ธ Draw or Doodle Freely: Let your mind wander with some creative sketching.
- ๐ Use Positive Imagery: Look at inspiring or calming images, like nature scenes.
- ๐๏ธ Organize Your Digital Files: Clear out your desktop or phone for a mental refresh.
- ๐ Dance Break: Move to your favourite song for a quick burst of energy and fun.
- ๐ Celebrate Small Wins: Take a moment to acknowledge even your tiniest accomplishments.
Join the conversation on Instagram or Facebook, and let us know if we should do a deep dive into one or more of these. Our ADHD Unplugged online psycho-education course is open to book and includes more details about these options and the role of dopamine.
Aisling Psychotherapies offers Executive Function ADHD Coaching. Find out more here or click here to book. If you are employed or self-employed, you can access funding for coaching through the Access to Work scheme. We can support you through the process; click here for more information.