26 years of ADHD: Here's what I learned

Step-by-Step Tutorial: How to Thrive with ADHD

Lesson 1: Create Sustainable Systems for Natural Dopamine

1. Understand that with ADHD, you may experience lower and more volatile levels of mood, motivation, and focus.
2. Avoid seeking quick fixes like social media, fast food, or drugs, as they can lead to habitual addictions.
3. Learn to find sustainable ways to boost your dopamine levels naturally, such as taking cold showers, engaging in aerobic exercise, and consuming certain foods.
4. Establish a routine that includes activities that provide healthy dopamine boosts throughout the day, like a cold shower in the morning, movement after lunch, and eating the right foods.
5. Focus on activities you naturally enjoy for healthy dopamine, such as running or playing a specific sport.
6. By incorporating these sustainable habits, you can improve your mood, motivation, and focus for hours, leading to a more consistent and fulfilling life.

Lesson 2: Be Vulnerable with the People That Matter

1. Acknowledge that with ADHD, you may unintentionally distance yourself from friends and loved ones, a common symptom known as "ghosting."
2. Communicate openly with your loved ones about this aspect of ADHD and ask for their understanding and support.
3. Request that friends and family initiate contact or make plans to reconnect, helping to strengthen your relationships and foster better understanding.

Lesson 3: Seek Newness to Stay Inspired and Motivated

1. Recognize that with ADHD, you may struggle with maintaining interest in activities over time, leading to feelings of guilt and stagnation.
2. Introduce new experiences into your life to stimulate your ADHD brain, such as changing environments or trying unfamiliar activities.
3. Embrace novelty and spontaneity to reignite your passion and motivation, preventing feelings of repetitiveness and disinterest.

Bonus Lesson: Work in Sprints for Productivity

1. Understand that individuals with ADHD may have a unique relationship with work, characterized by intense focus on tasks followed by periods of distraction and procrastination.
2. Embrace your brain's preference for short bursts of productivity and work in sprints rather than long, continuous sessions.
3. Normalize working in focused intervals to leverage your strengths and enhance your productivity.
4. Embrace your individual work style and avoid comparing yourself to others, recognizing that your ADHD brain functions best in short, intense bursts of activity.

By implementing these lessons and strategies, individuals with ADHD can navigate challenges, enhance their well-being, and lead more fulfilling lives.