Dopamine hunting is the ADHD brain’s way of seeking out activities, tasks, or experiences that provide a quick dopamine boost—the chemical responsible for feelings of pleasure and reward. For moms, this might look like jumping between tasks, chasing new hobbies, or scrolling social media.
Here’s how I learned to harness dopamine hunting to stay motivated and get things done.
For the longest time, I thought my constant need to switch tasks or start new projects was a flaw. I’d dive into cleaning the kitchen, then find myself organizing a closet an hour later, leaving a trail of half-finished tasks. It was frustrating.
Then I learned about dopamine hunting and realized it wasn’t about laziness or lack of focus—it was my ADHD brain trying to stay engaged. Once I understood this, I started using dopamine hunting to my advantage, and it’s been a game-changer.
1. Use Dopamine Hits as Rewards
Instead of fighting my brain’s need for dopamine, I use it to stay motivated. After completing a task, I reward myself with something that gives me a quick boost, like a few minutes of social media or a piece of chocolate.
Quick Tip: Pair tasks you dislike with rewards to make them more appealing.
2. Break Tasks into Exciting Micro-Steps
Big tasks can feel boring or overwhelming, so I break them into tiny, dopamine-boosting steps. For example, instead of “clean the bedroom,” I’ll start with “pick up 5 items.” Each step feels like a win, which keeps me engaged.
Pro Tip: Celebrate each step with a mini “Yay!” to keep the motivation flowing.
3. Rotate Between Tasks to Stay Engaged
When I feel my focus slipping, I’ll switch to a different task for a quick reset. For example, if I’m tired of folding laundry, I’ll spend 5 minutes tidying the kitchen before returning to the laundry.
Why It Works: Task-switching provides fresh dopamine hits without abandoning productivity.
4. Gamify Your To-Do List
Turning tasks into a game is one of my favorite strategies. I’ll race the timer, compete with my kids to see who can clean faster, or award myself “points” for each completed task.
Example: “Fold 10 shirts before the song ends” or “Earn 5 points by clearing the counter.”
5. Add Novelty to Routine Tasks
Routine can feel dull for ADHD brains, so I find ways to make it fun. I’ll play a new playlist, try a different cleaning tool, or rearrange furniture while tidying.
ADHD Hack: Novelty keeps your brain engaged and boosts motivation.
6. Build in “Dopamine Breaks”
Instead of pushing through tasks, I schedule breaks to do something enjoyable, like a quick walk, a puzzle, or texting a friend. These breaks recharge me and help me tackle the next task with more energy.
Quick Tip: Use a timer to keep breaks short and focused.
7. Let Go of Guilt
For years, I felt guilty about my “distracted” tendencies. But once I embraced dopamine hunting as part of how my brain works, I stopped feeling shame and started finding solutions.
Encouragement: You’re not lazy or scattered—you’re just wired differently, and that’s okay.
Dopamine hunting isn’t a bad thing—it’s your ADHD brain’s way of staying motivated. By using rewards, embracing novelty, and building in breaks, you can harness this natural tendency to work for you, not against you.
Remember, mama: Progress, not perfection. You’ve got this!
Want to learn more ways to stay motivated with ADHD? Download my free “Productivity Guide” and start using your brain’s natural wiring to your advantage. Share your favorite dopamine hack in the comments—I’d love to hear what works for you!
