How to Give Your Brain the Stimulation It Needs

Description

The things we tend to do when we’re bored often don’t give our brains the level of stimulation they need. Here’s how to make a dopa-menu full of things that do! Check out more from Eric Tivers here: https://www.ADHDreWired.com/ Link to “ADHD and Boredom”: https://www.youtube.com/watch?v=CaG5XjyWc8c -=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=

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“How to Give Your Brain the Stimulation It Needs” Music: “The Show Must Be Go” Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 http://creativecommons.org/licenses/by/3.0/

My Notes

I’ll create organized study notes from this video transcript about managing ADHD and dopamine through a “Dopamenu” system.

Introduction (0:00-0:34)

• ADHD brains require high levels of stimulation
• People often default to social media scrolling for dopamine
• Quick dopamine sources often don’t provide sustainable satisfaction
• Metaphor introduced: Trying to fill a bucket with a hole in it

The Dopamine Challenge (0:34-1:21)

• Quick fixes provide temporary relief but don’t solve the underlying need
• Activities can lose effectiveness through overuse
• Making better choices requires:
  • Identifying alternatives
  • Evaluating options
  • Planning implementation
  • Tolerating initial boredom

The DOPA Method (3:09-6:31)

D - Design Your Menu (3:14-4:55)

• 03:09
• You can design yours however you want but she made these categories:
  1. 03:18 Entrees: Activities that create genuine excitement
     • Playing guitar
     • Dog park visits
     • Exercise
     • Social activities
  2. 03:44 Desserts: Quick-fix activities that tend to be overdone
     • Social media scrolling
     • Excessive texting
     • Mindless TV watching
  3. 04:03 Appetizers: Quick dopamine bursts
     • Jumping jacks
     • Coffee
     • Time-limited social media
  4. 04:13 Sides: Activity enhancers
     • Music playlists
     • Fidget toys
  5. 04:22 Specials: Occasional treats
     • Concerts
     • Vacations
     • Shopping

O - Omit Unrealistic Options (4:36-5:10)

• 04:30
• Remove activities that aren’t currently feasible
• remove activities that are not very beneficial to you
  • consider removing some “dessert” activities
• Focus on actually achievable options
• Move expensive options to “specials”

P - Prep Your Ingredients (5:12-6:08)

• 05:08
• Reduce barriers to preferred activities
  • Set up activity stations in advance
  • Keep equipment readily accessible
• Create barriers for less desirable activities
  • Move phone charger away from easy access
  • Delete problematic apps
  • Add “cover charges” to certain activities

A - Advertise Your Menu (6:10-6:34)

• 06:03
• Create appealing descriptions
• Make multiple copies
• Post in visible locations
• Create phone lock screen version
• Use random choice generators if needed

Key Insights & Takeaways:

1. Dopamine-seeking behavior is natural for ADHD brains
2. Planning ahead is crucial when managing ADHD-related choices
3. Making good choices is harder when already dopamine-depleted
4. Environment design significantly impacts behavior
5. Quick fixes aren’t inherently bad, but shouldn’t be the primary solution

Actionable Next Steps:

1. Create your personal Dopamenu with all categories
2. Identify and list your current “dessert” activities
3. Set up your environment to support better choices
   • Remove barriers to preferred activities
   • Add friction to overused activities
4. Post your menu in multiple locations
5. Monitor for depression signs: if nothing feels enjoyable, consult a doctor (6:51-7:08)

Transcript

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