Now you might have noticed there a lot of buzz about dopamine… but what is dopamine and why is it important in ADHD? Are there natural ways you can help your child find more stimulation?

Understanding Dopamine: A Menu for Your Child's Well-being

Hey there, parents! Let's talk dopamine and how you can support your child, especially if they're neurodivergent. Dopamine is like the brain's little cheerleader, and it plays a big role in ADHD. So, what's the scoop?

Dopamine Demystified

Dopamine is an important chemical in the brain that helps with attention, motivation, rewards, and how our brain works.

Scientists believe that problems with dopamine in certain parts of the brain contribute to ADHD symptoms. Specifically, they think that there may be less dopamine or issues with how dopamine works in the prefrontal cortex and basal ganglia (if you want to really nerd out on the neuroscience of this, you can read more here)

The prefrontal cortex is responsible for executive functions such as attention regulation, impulse control, and working memory. The basal ganglia are involved in motor control and reward processing. These brain regions rely on appropriate levels of dopamine to function optimally.

The differences in dopamine levels and receptors in these brain areas can make it hard to stay focused, control impulses, and behave in expected ways. The reward system may also be affected, leading to difficulties with motivation and feeling rewarded.

ADHD and the Dopamine Connection

In other words: because dopamine is low, ADHD brains are often craving stimulation to increase those levels to a point that their brains function best. When they're not engaged, their executive functions (the brain's task manager) don't perform at their best. It's not just about not liking boredom; their brains literally struggle when they're not excited. That's where engaging activities come in to save the day.

Fueling Up with Stimulation

When you understand this neurobiological quirk, those moments of your child seeking stimulation suddenly make sense. They're trying to make their brains work better! But, there's a catch. Sometimes, the sources of stimulation can be positive, neutral, or even negative.

Common ways that adults with ADHD seek stimulation include walks, chatting with friends, pet time, procrastination (until anxiety strikes), snacks, shopping, or even picking fights. Some are helpful, and some not so much.

How Can You Help?

Do you know what it's like to be so hungry that you find it’s hard to choose a meal? Well, dopamine can be a bit like that! When executive functions are low, your child really craves dopamine, but this is also planning and choosing (both executive function skills) can be most challenged.

That's where the Dopamine Menu comes in! By creating a Dopamine Menu for your child and having those options ready, you can support them in making positive dopamine choices when they need it most.

Creating Your Child's Customized Dopamine Menu in 4 Easy Steps

1. Design Your Menu

Think about activities that have excited your child in the past and what they tend to do when they're bored. You can design the menu however you like. Use the attached template, which has sections like Entrees and Desserts.

2. Omit the Unnecessary

Just like restaurants update their menus to reflect the produce that’s not in season, omit options that aren't realistic right now. Keep things actionable.

3. Prep for Success

Make it easy for your child to start their chosen activity. Set them up for success by minimizing the time it takes to get going. For example, put their guitar where they can see it, or lay out workout clothes the night before. You can also create barriers to deter them from less desirable options.

4. Advertise

Write enticing descriptions of the menu items and have your child help decorate the menu. Post it in places where boredom strikes, like the fridge or your phone's lock screen, to remind them of their choices.

Some examples to get you started

Entrees: Main course activities!

- Go to the park, listen to music, spend time connecting with someone you love, play games with friends, spend time in nature, engage in something creative (lego, crafting, etc), video games (more on that here)

Desserts: things you love in smaller portions

- Watching mindless TV, scrolling YouTube, seeking highly sugared snacks

Appetizers: Quick options that can be like a Dopa Snack!

- 1 minute of jumping jacks, 5 minutes on social media (set a timer!)

Sides: Layer these to combine with other options

- Music playlist, fidget toys, add a challenge

Specials: Things that are maybe more expensive or time-limited, but still awesome!

- exploring a new place, buying a new toy, a new video game...

The idea of a Dopamine Menu isn’t ours - it comes from How to ADHD. Check out these helpful videos for more insights:

- How to ADHD, ADHD and Boredom

- How to ADHD, How to Give Your Brain the Stimulation It Needs

With gratitude, I acknowledge the contribution of Student OT Naomi Stager in creating this blog

Shannon Rolph is a pediatric Occupational Therapist and a mom to 3 (beautiful, wild, energetic) kids. She wholeheartedly believes 2 things are true: kids are amazing, and parenting can be hard. Shannon shares helpful information and practical strategies with parents and families to support them in finding more ease and joy in their parenting journeys.

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