(NewsNation) — The “dopamine menu” concept has gained traction as a self-help strategy in the ADHD community, but the refocusing exercise can potentially work for anyone.
The idea of a dopamine menu to help counter Attention Deficit/Hyperactivity Disorder is widely credited to Jessica McCabe of the YouTube channel “How To ADHD.” The condition leads to inattentiveness, hyperactivity and impulsiveness, among other symptoms. Children with neurodevelopmental disorders can grow into adults with ADHD.
What is dopamine?
The feel-good chemical dopamine is released in your brain and body by pleasurable activities or associations. While dopamine is linked with some forms of addiction, its release can also help reinforce good behaviors.
What is a dopamine menu?
A dopamine menu, or “dopamenu,” is a specially tailored group of activities that are designed to fire up the dopamine within an individual’s system.
“A dopamine menu is a rebranding of what psychologists or healthcare professionals previously called behavioral activation — ways to get yourself to do what’s best for you, instead of what you feel like doing in the moment,” says Mayo Clinic family medicine physician Dr. Robert Wilfahrt.
He emphasizes that using a dopamine menu is not just for people with ADHD. It can benefit anyone who has become mentally blocked or anxious about completing a task, he says.
Examples of dopamine-triggering activities
Dopamine-triggering activities include exercising, listening to music, meditating, making coffee or tea and playing with a pet.
Experts say eating snacks or desserts can also help kickstart a person. As with anything, moderation is the key.