The Battle With Dopamine

Do you ever feel your motivation slip away the moment you need it most? Many of us with Dyslexia or ADHD ride a rollercoaster of energy that makes consistency tough. Dopamine is often the culprit, and in this episode we dive into how it ebbs and flows.

We explore why our brains sometimes act like they have a leaky pipe, how negative self-talk can creep in, and what small shifts can help. I also share my own struggles with tiredness and focus when dopamine levels drop. If you’ve ever felt frustrated by that inner tug-of-war, you’re in good company.

Why Dopamine Feels Like a Broken Pipe

I like to think of dopamine as a pipe carrying our happy chemicals around. A smooth flow lifts our mood, keeps us on track, and sparks creativity. But if you’ve got Dyslexia or ADHD, that pipe isn’t always reliable. It drips when you least expect it or blasts out confusion when you need calm.

“Some days I wake up feeling sharp, and other days it’s like my brain just won’t switch on.” — from the podcast

Those days leave us irritated or drained. When you can’t harness that dopamine, tasks that felt easy one day become mountain climbs the next. Identifying that this is normal is step one. We’re not lazy or broken—it’s a wiring quirk that can be managed.

Seeing the Early Warning Signs

Nobody wants to wait until they’re knee-deep in frustration. Spotting the red flags early helps. Do you notice any of these feelings creeping in?

• Your mind jumps between projects but avoids settling on one.
• Procrastination takes over even for things you like doing.
• Restlessness builds, then you zone out or daydream.

It’s easier to address dopamine dips when you see them coming. Get curious about your patterns so you can intervene before you’re stuck. Personally, I’ve started journalling the times of day when my energy plummets. Small notes help me predict tricky windows and plan accordingly.

How I’m Grappling With Dopamine Slumps

At times I catch myself overthinking or trying to brute force my focus. Then I wonder why I feel exhausted. One tactic that’s helped is to keep tasks varied. If I sense my mind wandering, I don’t force it—I switch to something fresh for a while.

I’m also learning to lighten up on self-judgement. When I notice negative thoughts about my productivity or intelligence, I try to reframe them. Beating myself up won’t refill the dopamine tank. Instead, it’s about discovering gentle ways to nudge my motivation back into gear.

Adopting Helpful Habits

We’re all wired differently. While one person might find relief in running, another might prefer an outdoor walk or a good laugh with a friend. Experiment, see what resonates, and keep track of the results.

Here are a few ideas I’ve been testing:

• Physical movement: Stand up, stretch, walk around the block. Exercise fuels dopamine production.
• Micro-breaks: After 20 or 30 minutes of work, take a short screen-free pause.
• Reward triggers: Break tasks into smaller steps and give yourself a treat when you finish something.

None of these are magic bullets, but they break the cycle of sitting in frustration. And if one day something doesn’t work, that’s OK. Tomorrow might feel different, and your brain might respond better then.

Navigating This Journey Together

Facing dopamine dips, especially with Dyslexia or ADHD, can feel lonely. You might see people around you moving through tasks effortlessly. In reality, many of them battle their own focus issues—they’re just good at hiding it.

Talking about it, whether with friends or a community, helps normalise our experience. We learn from each other’s wins and fails. If you’re listening to this podcast, you’re already part of a tribe that sees these hidden struggles and supports you in them.

Key Takeaways

• Dopamine can fluctuate unpredictably, which makes focus tricky.
• Early warning signs help you step in before full-on frustration hits.
• Kindness to yourself matters more than brute force.
• Experiment with small habits that create pockets of motivation.
• Remember you’re not alone—reach out when it gets overwhelming.

If you’d like a deeper dive, the podcast episode player is right at the top of this page. Give it a listen for more insights, stories, and tips. I hope it leaves you feeling understood and ready to tackle your day with renewed energy.