Focus Friday: The Dopamine Chase—Why Your Brain Craves Novelty (and How to Hack It!)
📌 Ever notice how some tasks feel impossible to start, while others feel effortless? You’re not lazy, and it’s not about willpower—it’s about dopamine.
For ADHD brains, dopamine isn’t just about pleasure; it’s about motivation and focus. We chase that “ooh, exciting!” feeling, which is why new projects, hyperfixations, and impulsive decisions feel easy—but boring, repetitive tasks feel like pulling teeth.
So how do we work with our dopamine-seeking brains instead of constantly fighting them? Try these dopamine hacks:
⚡ Make It Novel – Turn a dull task into something new. Race a timer, switch locations, or add music to boost interest.
🎯 Use a Dopamine Anchor – Pair a boring task with something you love (e.g., only listen to a favorite podcast when doing dishes).
🔄 Change the Stimulus – If you’re stuck, switch things up! Try a new app, use colorful sticky notes, or gamify your workflow.
🏆 Reward the Process, Not Just the Outcome – Give yourself small dopamine boosts along the way (mini-celebrations, fun breaks, or even just acknowledging progress).
🔥 Follow Your Interest—Strategically – Instead of shaming yourself for chasing novelty, harness it! Rotate between multiple tasks to keep engagement high.
Your ADHD brain isn’t broken—it just thrives on engagement. So instead of forcing yourself to work in ways that don’t align, try hacking your dopamine needs!
Ready to get started on your Focus Journey? Grab a time slot to have a free Focus Call with me below! 👇
Amplify Wellness with Meg Duke 