'Dopamine Menu': A New Alternative for Attention Deficit Hyperactivity Disorder (ADHD) in Adults

Attention-deficit/hyperactivity disorder (ADHD) is a mental disorder that causes persistent difficulty paying attention, concentrating, and prioritizing, among other issues. This leads to failure to do or forgetfulness in important activities, poor performance at work or school, low self-esteem, and a general loss of quality of life.

Although warning signs appear from childhood, in some cases, ADHD isn't diagnosed until the person reaches adulthood. Many adults don't even know they have it; they just know that everyday tasks can be difficult.

According to research shared by the National Library of Medicine, more than 360 million adults worldwide live with this disorder; and according to the Neurological Institute of Colombia, the prevalence of this condition among adults in the country is estimated to be 4.5%.

One of the specific challenges for people with ADHD is completing a task, regardless of its nature. Even a simple task can be a real challenge.

“We end up feeling bad about it, drowning in guilt, and because of this anxiety, the task becomes even more difficult to complete. It can become a vicious cycle,” explains Dr. Robert Wilfahrt, a family physician at Mayo Clinic and an expert in attention-deficit/hyperactivity disorder.

To avoid this discomfort, the brain will instinctively seek out dopamine, known as the "feel-good hormone," a brain neurotransmitter involved in mood, attention, reward, and motivation.

Dopamine can be released in several ways: picking up your phone and scrolling through social media is the most common way to get a supposed break, easy and immediate gratification, but it's not the healthiest option, as it actually overloads the brain with excessive stimuli, generates long-term addiction, and also creates a cycle of procrastination that increases guilt and anxiety.

But far from strict prohibitions that force people to perform the task nonstop, under pressure and fear, there is a new alternative for managing ADHD that seeks to release dopamine and give the brain a break in a much healthier way: a "dopamine menu."

"A dopamine menu is a rewording of what psychologists used to call behavioral activation: ways to get you to act on what's best for you, rather than what you feel like doing at the moment ," explains Mayo Clinic's Dr. Robert Wilfahrt.

In this case, the best way to complete a difficult task is to step away from it for a moment, do something that recharges your energy in a healthy way, and then return to the task with more energy.

Dr. Wilfahrt explains that while this novel concept is often aimed at people with ADHD, it can actually benefit anyone: "It's not a bad idea for everyone to know how to better manage their energy. Sitting still trying to squeeze out a single idea isn't healthy for anyone."

And while the activities on your dopamine menu are meant to be pleasurable, you need to get back to the difficult task. The idea is to get a boost of enthusiasm and not get distracted and absorbed in the entertainment. You can, for example, set a timer (perhaps with an unusual interval, like 13 minutes and 17 seconds). Take advantage of the momentum and return to your unfinished business.