ADHD Life Hack: The Dopamine Button Theory
Ever felt like a “simple task” is actually five different missions stacked in a trench coat? Yeah… welcome to ADHD.
ADHD (Attention Deficit Hyperactivity Disorder) is a neurodevelopmental condition that affects how the brain manages attention, motivation, impulsivity, and executive function (aka the mental “CEO” that helps you plan, prioritize, and follow through).
It’s not just being distracted or hyper, but struggling with task initiation, emotional regulation, and the way our brains process dopamine. It can feel like your mind is a web browser with 47 tabs open… and 26 of them are playing music. At once.
Let’s talk about buttons – no, not cute ones on your cardigan – but the invisible steps that every task secretly hides. For neurotypical folks, these buttons are barely noticeable. For those of us with ADHD? Each button needs a precious dose of dopamine to press… and guess what? We’re often running low.
Take vacuuming, for example:
- Remove it from the closet
- Plug it in
- Actually vacuum
- Unplug it
- Put it back
That’s five damn buttons for one chore. And if my dopamine tank is empty? That vacuum is staying in the closet while I stare at crumbs and spiral into guilt.
Common Everyday “Button-Heavy” Tasks
Here are a few real-life examples of tasks that are deceptively overwhelming:
Doing Laundry
- Gather clothes
- Separate colors
- Start washer
- Move to the dryer
- Fold
- Put away
That’s six buttons, and the last two are often the hardest. For many with ADHD (I’m guilty on this one), clean clothes live in “the chair” or laundry baskets for days. That’s okay. You’re not alone.
Grocery Shopping
- Make a list
- Check what you already have
- Go to the store
- Navigate aisles/choices
- Pay
- Unpack groceries
This one can lead to task paralysis fast, especially when the store is crowded or overstimulating.
Sending a Work Email
- Remember the task
- Open the laptop
- Log in
- Find the right document/info
- Compose and edit
- Send
Some people assume this takes five minutes. For someone with ADHD, this can take an hour of mental pacing before even opening the laptop.
Why This Happens
ADHD brains often struggle with executive dysfunction, meaning the ability to manage time, memory, and motivation gets disrupted. When tasks have too many micro-steps, the brain sees them as mountains, not molehills.
The ADHD brain is also interest-based, not always importance-based. So even if something is urgent, it might not feel doable unless there’s stimulation, pressure, or novelty involved.
ADHD Hacks That Actually Work:
1. Remove Buttons Where You Can
If putting the vacuum away is too much, leave it out for a day, no shame. Break the task up and reward yourself after step 3. Heck, count vacuuming as complete once you’re done with step 3. You did the hard part.
2. Pair It With Dopamine
Play your favorite song. Make it a race. Bribe yourself with coffee (replace with your favorite drink) or a treat after. Bonus: Time yourself – the ADHD brain loves urgency.
3. Use “Body Doubling”
Do the task while on the phone with someone or during a video call. Or better yet, have a buddy do their chores at the same time.
Just having another person present, on video, in a chat, or even in the room, can increase focus and motivation.
Apps like Focusmate or just a friend on speakerphone work wonders.
Accountability = dopamine.
4. Prep the Buttons Ahead of Time
If cooking feels like 10 buttons (find a recipe, shop, prep, cook, clean…), do the prep button earlier. Chop your veggies in the morning. Or buy pre-chopped. We love shortcuts in this house.
5. Visualize the Buttons
Sometimes, just writing the steps out reduces the overwhelm. It turns a foggy task into a checklist:
Button 1 ✅, Button 2 ✅. Suddenly, it’s doable.
6. Outsource the Final Buttons
Can’t put the laundry away? Leave it folded in a basket. Can’t return the vacuum to the closet? Ask your partner, kid, or roommate to help with just that step. Delegating is self-love, not weakness.
Reminder
You are not broken, lazy, or messy. You’re just navigating the world with a brain that’s wired differently. Your energy has value, so protect it! Spend it where it truly matters.
So next time you feel stuck on a basic task, ask yourself:
“How many buttons is this really?”
And then?
Remove a few. Press the rest with kindness.
Give yourself grace. Break the task down. Remove buttons when you need to. And remember: your value is never measured by productivity.
I’m not a doctor or a mental health professional - I’m just sharing my own lived experience with ADHD in hopes that it helps someone else feel seen. Always speak to a qualified professional if you think you might have ADHD or want help managing it.
Featured image created by AI ♥
