Listen to today’s content:
🎧 Ready to listen to the email? Sound on?
If you’ve ever caught yourself buying just to feel something… you’re not alone.
For ADHD brains, spending isn’t just about the thing, it’s about the dopamine.
It gives your brain stimulation, novelty, pleasure, or escape — sometimes all at once.
But the good news?
You can give your brain what it’s craving… without reaching for your wallet.
Today’s Shift: Create a “Dopamine Menu”
Just like a restaurant menu gives you options when you’re hungry…
a dopamine menu gives you options when you’re seeking a hit.
Here are a few ADHD-friendly ways to get dopamine without spending:
🔹 Physical dopamine
- Take a brisk walk
- Dance to a favorite song
- Do 10 jumping jacks
🔹 Sensory dopamine
- Take a hot shower
- Light a candle or smell essential oils
- Run something soft between your fingers
🔹 Social dopamine
- Send a “just thinking of you” text
- Leave a voice memo for a friend
- Chat with someone in the Facebook group
🔹 Novelty dopamine
- Try a new route home
- Watch a weirdly satisfying video
- Learn a random fun fact
🔹 Achievement dopamine
- Check off something small
- Clear off one surface
- Set a timer and do a 5-minute task
✅ Today’s task: Create your own dopamine menu
Write down 5–10 non-spending dopamine hits that:
- Feel doable
- Sound fun
- Actually work with your ADHD brain
Bonus: Put it somewhere you’ll see it the next time the urge hits.
Share your top 3 dopamine menu items in our Facebook Group.
Catch you tomorrow
Shane