Do you have ADHD? Are you struggle with things like task initiation? Do you wake up and just can’t seem to get going? Part of ADHD is that there are a lot more dopamine receptors, which means it vacuums up the dopamine. This causes to you have less to go around so you feel less attentive, less motivated.

One way to counter that is with what is called a dopamine dump or a way to get more dopamine in your system. This can be done by blasting your favorite music, having your favorite beverage (except alcoholic ones). You can have your favorite food or play a game for a couple minutes. Then once you are pumped up you can transfer over to your non-preferred tasks, the ones that are less desirable. During this time, you can still listen to music, and have these other things to keep your momentum going.

At this point even if your brain is vacuuming up dopamine faster than usual, you just flooded your brain with dopamine and you can coast on it. This small skill can be very helpful, it can help you get going and start doing those things that you have been putting off. This skill is a way to adapt to having ADHD. Even if you struggle with staying on task, give yourself dopamine while doing the task, listen to music while still doing the task. It does not have to be music that pulls your attention, it can be lo-fi or something without words. This extra dopamine can help you sustain your motivation.