Dopamine is a type of neurotransmitter. Your body makes it, and your nervous system uses it to send messages between nerve cells. That’s why it’s sometimes called a chemical messenger. Dopamine plays a role in how we feel pleasure.
No one knows exactly what causes a person to have ADHD, but some researchers have looked at a neurotransmitter called dopamine as a possible contributor to ADHD. Dopamine allows us to regulate emotional responses and take action to achieve specific rewards. It’s responsible for feelings of pleasure and reward.
Start small: What will help you start the task? Define a task in specific terms coupled with a specific day, time, and place it will be done Where do you start? Think about the task and deadline Is there something before that? Gather the supplies needed What happens before that? small tasks, divide into daily tasks, turn on computer, read instructions, open the drawer, wash your face, get dressed etc. When you’re having trouble starting a project, try this exercise: Set a timer for 15 minutes. For those 15 minutes, focus on that one task only. When the time is up, decide if you can keep going for another 15 minutes. If you can, reset the timer. Keep going at 15-minute intervals for as long as you can. If you can’t do any more, stop and try again later or the next day.
Brain dump, to do, check off list: Out of all the small tasks make a check off list that will keep you motivated. Add in breaks and rewards to the checklist
Create rewards: Celebrate your small successes. Make a list of 10 things you enjoy, and refer to it when you are feeling unmotivated. What do you love that you do not have time to enjoy? Music, Youtube, podcast, tv show, a quick craft, etc. Work quick rewards into your tasks, between tasks, as small breaks, or during boring tasks. Treat yourself to a new fruit, bakery item, bouquet of flowers, or beverage when you are done Relaxation station- Adult coloring books and fidgets
Use a timer to stay on task: It is real easy to lose track of time For the 15 to 30 min task For the 5 min reward breaks. We can lose track of time and then our break was 5 hours and task was now forgotten.
What is your why? Consider why a particular task is important to you. Think how your “future self” will feel when it is done. What outcome would you like to see? Visualize the outcome. You don’t look forward to doing the laundry, but you like the smell of the fabric softener sheet. Cleaner home, clean sink, clean toilet, Be able to find things. Know where everything goes, where to put it back, find your keys, find the remote, Shopping late at night, when there are fewer people, minimizes the agony of waiting in lines. Tidier home, organized drawer, organized food storage containers Less embarrassed to invite over guests or drop in guests Get school work finished, turned in on time, better grades Create urgency with deadlines (timer). Having an accountability partner at work or school may help. Invite guests over on a regular bases may motivate you to keep you house cleaner. Create a new approach. New place to do school work, new ways of doing a task easier, faster, better, create fun ways to do the things etc. Make it personal. Find out why it may be interesting. Create curiosity if possible. Remember appointments, lunch dates, business meetings, be on time for work Business finances, taxes
When do you have the most energy? Morning person or night owl? After you wash your face and get dresses After breakfast and or coffee After a walk or a nap?
Turn off distractions if possible: Face away from tv or visual distractions Use noise cancelling headphones E-mails Phone calls
Team work if possible: Home– include the whole family in the most dreaded tasks School– Study groups that are good at staying on task Work—delegate or team work if possible Going grocery shopping with a friend would be fun if you get to spend time socializing.
Apps: https://psychcentral.com/health/best-adhd-apps Best overall: RescueTime Best for adults: Asana Best for college students: todoist Best for teens: OFFTIME Best for kids: Headspace Best for focus: Focus@Will Best for the Pomodoro Technique: Pomodor Best for staying organized: Trello Best for filing all things digital: Evernote Best for managing emails: Clean Email Best for managing money: Mint Best for teaching kids at and teens how to manage money: Rooster Money