Unlocking Joy: Navigating Dopamine and ADHD
Understanding Dopamine's Role in ADHD and Eating Disorders
Dopamine is the brain’s reward chemical, but for many of us, especially those with ADHD or eating disorders, chasing that hit can feel like a full-time job.
Why We’re All Dopamine Addicts Now
Let’s be real, most of us are hooked on dopamine.
We scroll Instagram for the tiny buzz of a new like. We reach for sugar, wine, or shopping when we’re overwhelmed. We binge-watch Netflix, plan holidays we can’t afford, or fixate on the next thing that’ll finally “make us feel better.”
Sound familiar?
That’s dopamine.
And it’s not inherently bad, it’s a survival mechanism. Dopamine motivates us to seek out reward. But our natural systems are out of sync in a world that offers instant gratification 24/7. Especially if you’re neurodivergent.
ADHD, Eating Disorders, and the Highs We Chase
If you’re someone with ADHD or a history of disordered eating, you likely know this cycle in your bones.
ADHD brains struggle with dopamine regulation. That means we often chase stimulation, novelty, or reward, just to feel “normal.” For some, that looks like:
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Hyperfixating on hobbies, games, or shopping
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Overeating or restricting food
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Risky relationships or impulsive spending
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Bingeing on screens, sweets, or chaos
With eating disorders, the chase becomes tangled in food rules, body image, control, and shame. But the underlying driver? Still dopamine.
Even perfectionism can be a hit, so can over-exercising or scrolling through chaos on TikTok. It’s all a way to feel something.
Toxic vs. Healthy Dopamine: What’s the Difference?
Dopamine isn’t the villain. But how we stimulate it matters.
Unhealthy dopamine habits:
➔ Doomscrolling
➔ Promiscuous sex
➔ Overspending
➔ Binge eating or restriction
➔ Alcohol, drugs, weed
➔ Picking fights or toxic relationships
➔ Obsessive social media checking
➔ Over-exercising as punishment
These behaviours give us quick hits, but they crash fast, often leaving us ashamed, wired, or numb
Healthy dopamine hits:
➔ Moderate, joyful movement
➔ Laughing with a friend
➔ Completing a goal or task
➔ Being outside in nature
➔ Planning future memories
➔ Watching a great film (and switching it off)
➔ Cooking something new
➔ Learning, stretching, challenging yourself
It’s not about cutting pleasure. It’s about choosing sustainable joy.
Practical Dopamine Hacks
How to Hack Your Dopamine Without Shame
When I work with clients, especially those with ADHD or eating disorder histories, we focus on rebuilding pleasure without guilt. Here’s how.
1. Make a Joy List (Bucket-List Style)
Ask: What makes me feel alive, not just buzzed?
Examples:
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Going paddleboarding
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Having a tech-free dinner with friends
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Revisiting a childhood hobby
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Booking a solo cinema trip
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Wearing something bold that reflects who you are
2. Track What Lifts You
Not every dopamine boost needs to cost money. I ask clients to journal:
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“What gave me energy today?”
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“What drained me?”
Over time, you learn your actual joy triggers, not just the fake ones.
3. Build in One Challenge Daily
This could be:
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Making that dentist appointment
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Starting a hobby even if you feel “bad at it”
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Setting a phone limit
Why? Because facing discomfort with kindness is its own dopamine hit. Long-term resilience beats short-term chaos.
4. Get Clear on Your Love Language
Knowing how you receive love can help you meet those needs more intentionally. Is it:
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Words of affirmation?
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Acts of service?
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Quality time?
Figure it out, then seek it from yourself too.
5. Set Boundaries Around Pleasure
Enjoy the takeaway. Watch the show. Have the wine.
But add a container, one episode, not ten. One glass, not a bottle.
Why This Isn’t About Perfection
Redefining Joy for ADHD
I’m not here to tell you to green juice your way to happiness. This is about permission. Permission to feel joy. To chase highs that don’t harm. To stop punishing yourself for having needs.
In recovery, especially for those with ADHD or eating disorders, guilt can become a second prison. We finally feel good, then panic we’ve done something wrong.
Let’s change that.
Create Dopamine That Nourishes You
You’re not broken. You’re wired for reward, but your environment, past, and coping tools might need recalibration.
The good news? You can retrain your dopamine system. Slowly. Kindly. Guilt-free.
Start here:
➔ Make your joy list
➔ Build one “tiny challenge” a day
➔ Choose natural highs that honour your values
➔ Forgive yourself when you stumble
➔ Repeat
Your brain will catch up.
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Becky Stone
I’m Becky Stone, a qualified eating disorder therapist based in the UK. I work with both teens and adults, offering a calm, non-judgmental space to explore what recovery means, on your terms. With a background in supporting people through anorexia, bulimia, binge eating, and body image struggles, I know how complex and personal this journey can be. My work is shaped by both professional training and lived experience. I specialise in supporting neurodivergent individuals, including those with ADHD and autism, and I believe in flexible, shame-free recovery.
