Urgency: The Double-Edged Sword of ADHD Motivation (and How to Craft Your Dopamine Menu) for Chronic Pain and Illness
By Destiny Winters, LPC CRC
We've all been there. That looming deadline hits your inbox, the pit of anxiety forms, and suddenly you're a productivity machine. But for those living with ADHD and chronic illness, this urgency can be a double-edged sword. The "fight-or-flight" response kicks in, flooding your system with adrenaline and temporarily boosting focus. It's like hitting the "turbo button" on your brain.
This urgency can be a lifesaver in a pinch. Need to finish a presentation before your class starts? Deadline-fueled focus can push you through. However, relying solely on urgency is a recipe for burnout, especially when dealing with chronic pain or illness. The constant stress and anxiety take a toll, and the quality of your work (or the energy you have for self-care) can suffer. Plus, that "turbo button" eventually wears out.
Why Urgency Works (for a While):
Imagine your brain as a bustling restaurant with a menu of chemicals that influence your mood and motivation. One key player is dopamine, often referred to as the "reward chemical." Tasks that are inherently interesting, challenging, meaningful, or novel trigger dopamine release, making them more engaging. Unfortunately, for many with ADHD, the "default menu" might be a little bland. Routine tasks offer little dopamine stimulation, leading to procrastination and a struggle to focus. Chronic pain or illness can further complicate this, zapping your energy and making even basic tasks unattainable.
The pressure of a deadline creates a jolt of stress hormones, including adrenaline. This temporary boost can mimic the effects of dopamine, allowing you to hyper-focus and power through a task.
The Problem? While a little spike can be exciting, a steady diet of fire will leave you burnt out. Chronic reliance on urgency leads to stress, anxiety, and even physical health problems. The quality of your work might suffer, and the effectiveness of this motivator diminishes over time. For those with chronic pain or illness, urgency can exacerbate existing symptoms, creating a vicious cycle.
Effectiveness of Urgency:
Fight-or-flight Response: Deadlines and time pressure can trigger the body's "fight-or-flight" response. This surge of adrenaline can lead to a temporary boost in focus and productivity. It can often help people with ADHD hyper-focused and complete a task before the deadline hits.
Action Overwhelm: Sometimes, the sheer pressure of a deadline can be enough to nudge someone with ADHD past procrastination and into action. This can be helpful for tasks they might otherwise avoid.
Detriments of Urgency:
Stress and Anxiety: Chronic reliance on urgency creates a constant state of stress and anxiety. This can lead to burnout, decreased creativity, and even physical health problems.
Superficial Work: The focus on meeting deadlines can come at the expense of quality work. Rushed projects may be riddled with errors or lack the depth of thought that could be achieved with a more relaxed approach.
Long-Term Unsustainability: Relying solely on urgency is unsustainable. The body's stress response can't be constantly activated without consequences. Over time, the effectiveness of this motivator will diminish.
Alternatives to Urgency: Building a Balanced Dopamine Menu, or “dopamenu:”
Here’s a strategy that can be more beneficial for long-term motivation with ADHD:
A dopamenu isn't a literal menu at a restaurant, but rather a metaphorical concept used in the context of ADHD. It refers to a personalized list of activities that stimulate dopamine production in your brain, leading to feelings of pleasure, reward, and motivation.
Here's the breakdown:
Dopamine: A neurotransmitter in the brain associated with reward, motivation, and pleasure.
Menu: A list of choices, similar to a restaurant menu.
Why a Dopamenu is Helpful for ADHD:
People with ADHD may have differences in their dopamine system, making it harder for them to find mundane tasks inherently motivating. Personally, I don’t think there’s anything wrong with this, but admittedly it does make life in modern society harder. A dopamenu helps by providing a customizable list of activities that trigger dopamine release, making them feel more engaged and energized. One of my favorite things to do with clients is to help them create their own, personalized menu after uncovering their core values and desires.
What Goes on a Dopamenu?
The beauty of a dopamenu is that it's unique to each person. Here are some examples of activities you might find on a dopamenu:
Appetizers: These are quick activities that give your brain a dopamine boost, even if you're managing pain or illness. Think light stretches, a few minutes of meditation, watching a cleaning YouTube video, or listening to an upbeat song.
Main Courses: These are more engaging activities that require some effort, but are broken down into manageable chunks. This could be working on a creative project for 20 minutes, tackling a small work task with a timer set, or completing a portion of your physical therapy exercises. The main course often requires “side dishes” to help you stay motivated throughout.
Sides: These are activities that enhance focus while tackling a main course. Listening to white noise, using a fidget toy, talking on the phone, or setting a timer for focused work can all be helpful sides, especially if pain or illness is impacting your concentration.
Desserts: These are rewards you enjoy after completing a task, but consider incorporating self-care practices here as well. Watching a funny video, calling a friend, taking a relaxing bath, or enjoying a healthy snack can all be delightful "desserts" on your menu. Also, desserts do not need to be saved until the end of a project is completed. You deserve to be rewarded throughout the duration of a difficult task.
Creating Your Dopamenu:
Here are some tips for creating your own dopamenu:
Reflect: Think about activities you find enjoyable, energizing, or help you focus.
Categorize: Organize your activities into categories like "appetizers," "main courses," and "desserts."
Experiment: Try different activities and see what works best for you.
Personalize: Your dopamenu should be unique to your preferences and needs.
By having a balanced dopamenu handy, you can easily choose activities to boost your motivation and focus, making it a valuable tool for managing ADHD. Personally, I just like to keep simple lists in my phone notes. If you're interested in learning more about creating your own dopamenu, consider reaching out to The Chronic Illness Therapist.
Take Control of ADHD and Chronic Pain Today
Feeling overwhelmed by the urgency and stress of managing ADHD and chronic pain? It's time to take control and find a balanced approach that works for you. Discover how to harness your motivation and craft your unique "dopamenu" for a healthier, more productive life. Start your journey to better management and self-care today!
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