Navigating Adult ADHD – Episode #149

Dopamine Layering: The Hidden Reason You Feel Anxious & Numb
Host: Xena Jones
Date: January 19, 2026

Episode Overview

In this episode, Xena Jones explores the concept of "dopamine layering"—the stacking of multiple pleasurable activities that provide high dopamine hits—and how this can lead to increased anxiety, numbness, and restlessness, especially in adults with ADHD. Drawing on the research of Dr. Anna Lembke (author of Dopamine Nation) and her own lived experience, Xena explains the neuroscience of dopamine, why ADHD brains are especially susceptible, and offers practical strategies to reset dopamine baselines for greater calm and presence.

Key Discussion Points & Insights

1. Xena’s Holiday Realization & The Cycle of Dopamine Layering

• Storytime: Xena shares her recent experience over the holidays, describing indulgent habits: eating treats, drinking champagne, staying up late, and constantly seeking stimulation from social media, puzzles, audiobooks, and Netflix ([01:56]).

“Now this probably sounds great. Sounds like bliss, right? … But as the days went on, I started to notice I was feeling more and more anxious.” — Xena Jones ([05:44])

• Despite being ostensibly “on holiday” and free of stress, Xena’s anxiety grew. She realized she was layering activities that delivered dopamine and tried to escape the anxiety by further engaging in those same behaviors, creating a feedback loop ([07:39]).

2. The Science: The Seesaw of Pleasure and Pain

• Xena uses a seesaw analogy to explain how pleasurable activities (dopamine hits) tip the brain toward pleasure, but the brain inevitably pushes back, tipping toward “pain” to restore balance ([09:02]).
• Quoting Dr. Anna Lembke, she reiterates that we live in a dopamine-saturated world, and repeated high dopamine stimulation leads to a more intense and longer “pain” following the pleasure.

“What goes up must come down in order to reset.” — Xena Jones ([11:25])

• The “pain” side can manifest as anxiety, restlessness, numbness, or a vague sense that something’s wrong ([12:03]).

3. Defining Dopamine Layering & Its Unique Impact on ADHD Brains

• Dopamine Layering Defined: Stacking multiple activities that deliver dopamine simultaneously (e.g., snacking + Netflix + scrolling phone), causing a higher, faster dopamine spike and consequently a bigger crash ([13:19]).
• ADHD brains already have lower levels of dopamine, noradrenaline (adrenaline), and serotonin—chemicals essential for motivation, focus, and mood ([15:58]).
• Xena notes that ADHDers feel boredom and discomfort more intensely and are more likely to seek out fast dopamine sources to escape these feelings ([21:14]).

“We seek dopamine for two key reasons: One, to feel good … and two, to avoid feeling bad.” — Xena Jones ([18:46])

4. Fast Dopamine vs. Slow Dopamine

• Fast Dopamine: Activities that provide instant pleasure with little effort (e.g., social media, junk food, Netflix, shopping) but bring a rapid crash afterward ([26:09]).
• Slow Dopamine: Activities needing some effort, offering a sustained, steady sense of satisfaction that lingers (e.g., a walk, creative hobbies, puzzles)—the “lemon analogy” vividly illustrates this ([28:29]).

“As soon as you stop [the fast dopamine activity], you drop it … there’s no juice left in my lemon.” — Xena Jones ([28:08])

• Chronic dopamine layering can train brains to need more and more stimulation just to feel “normal,” making simple pleasures less satisfying ([32:25]).

5. Practical Strategies: How to Reset & Break the Cycle

a) Step 1: Gentle Dopamine Audit ([41:09])

• Track your sources of dopamine for 24 hours, without judgment.
• Ask yourself:
  • What am I doing?
  • How do I feel before?
  • How do I feel after?

“We simply just want to gather some data and be really curious about it because this alone can be incredibly eye opening.” — Xena Jones ([42:19])

b) Step 2: Unlayering Your Dopamine ([43:57])

• Don’t cut everything out—just remove one layer. For example, do a puzzle without also listening to an audiobook and snacking.
• Specific, simple boundaries are helpful (e.g., no phone in bed after 9pm; only one device at a time while watching Netflix).
• Xena shares her use of an “analog basket” full of slow dopamine alternatives to keep hands busy instead of reaching for the phone ([47:44]).

“For me, having this basket really helps me … it’s also like creating this boundary between me and the phone.” — Xena Jones ([48:52])

c) Step 3: Mini Dopamine Fast ([50:06])

• Choose one high-reward habit to pause—start with 24 hours, 7 days, or 30 days if you want a reset.
• Get support and develop replacement behaviors (e.g., swapping alcohol with soda water, using slow dopamine activities).
• Anticipate some initial restlessness/anxiety; this is normal and temporary.

“If you do feel a little more restless or anxious in the first few days, totally normal. It’s just your brain recalibrating, resetting.” — Xena Jones ([53:45])

d) Build a Slow Dopamine Menu ([55:20])

• List slow dopamine activities that feel doable and provide gentle satisfaction (e.g., walks, creative work, chatting with a friend).
• Make two lists: "Fast Dopamine Hits" and "Slow Glow" sources. Aim for at least 10 slow dopamine ideas ([57:09]).

Notable Quotes & Memorable Moments

• The Lemke Seesaw ([09:02]):

  “To explain this, I want you to imagine that there’s a tiny seesaw inside of your brain … on one side, you’ve got pleasure, and on the other, pain or discomfort … our brains love balance, so when the seesaw spends time tipped towards pleasure, our brain pushes back and tips it towards pain afterwards.”

• Dopamine Layering Dangers ([13:19]):

  “When I’m sitting on the couch watching Netflix and snacking on a bag of lollies and I’m also scrolling on my phone at the same time, that’s three different sources of dopamine.”

• On Living with ADHD and Dopamine Seeking ([21:14]):

  “ADHD brains are particularly vulnerable here because we feel boredom more intensely … and we don’t like that feeling. So we typically will seek something like dopamine.”

• Setting Realistic Goals ([52:32]):

  “Notice I am not telling you which level to do. Just choose whatever feels challenging, but not impossible for you right now.”

• Kindness to Self ([61:03]):

  “If you are feeling anxious or numb right now, please hear me. You’re not broken, your brain is not a disaster. But you are living in a world that’s absolutely drenched in cheap, fast, easy to get dopamine.”

Important Timestamps

• Xena’s holiday example & initial problem: [01:56]–[07:39]
• Seesaw analogy & Anna Lembke’s framework: [09:02]–[12:03]
• What is Dopamine Layering?: [13:19]
• ADHD brain & dopamine chemistry: [15:58]–[21:14]
• Seeking dopamine to avoid pain: [18:46]
• Fast vs Slow Dopamine, Lemon Analogy: [26:09]–[29:45]
• Chronic layering & impact on baseline: [32:25]
• Three-step strategy for change: [41:09]–[56:58]
• Building your Slow Dopamine Menu: [55:20]

Actionable Takeaways

• Notice and track your dopamine sources for a day, with curiosity and without shame.
• Experiment with “unlayering”—consciously remove just one dopamine-providing layer at a time, instead of everything.
• Try a short-term dopamine fast on one habit—start with 24 hours.
• Develop a slow dopamine menu—identify simple, effort-based pleasures you can turn to for sustainable satisfaction.
• Practice self-compassion—understand your brain is wired this way, and it’s the environment, not a personal failing.

Resources Mentioned

• Dr. Anna Lembke – Dopamine Nation
• Navigating Adult ADHD Podcast and Website (navigatingadultadhd.com)
• Xena’s “Analog Basket” idea for swapping fast dopamine habits for slow dopamine activities

Tone & Language

Xena’s delivery is warm, confessional, and encouraging, with humor and empathy throughout. She normalizes common struggles for ADHDers, removes shame from the conversation, and offers actionable, non-judgmental advice—with plenty of personal honesty.

Summary

Dopamine layering—the stacking of multiple feel-good distractions—is a common pitfall for ADHD brains that can lead to numbness and anxiety. By understanding the science (the seesaw of pleasure and pain), recognizing the impact of chronic layering, and using compassionate, ADHD-friendly strategies for unlayering and resetting, adults with ADHD can reclaim a sense of calm, motivation, and enjoyment from life’s simple pleasures. As Xena reminds listeners: “You don’t have to fix everything at once—just unlayer one thing.”

For more support, visit navigatingadultadhd.com