Podcast Summary: Navigating Adult ADHD

Episode #153: Not All Dopamine Is Created Equal & THIS Matters If You Have ADHD

Host: Xena Jones
Release Date: February 16, 2026

Episode Overview

In this episode, host Xena Jones dives deep into the science and practicalities of dopamine, specifically addressing why “not all dopamine is created equal”—a vital topic for adults with ADHD. She unpacks the differences between “fast” and “slow” dopamine, how these impact ADHD brains, and actionable ways to better support one’s neurobiology for improved focus, motivation, mood, and overall wellbeing.

1. Dopamine & ADHD: Foundational Concepts

• Personal Reflection: Xena opens up about her own struggles with habits she once labeled as an “addictive personality”—from overindulgence in Netflix and chocolate to compulsively filling every quiet moment with noise or activity. Over time, she learned this was not a character flaw but rooted in dopamine regulation and ADHD brain wiring.
• Listener Voice: She shares an email from a listener appreciating her authentic, relatable style and referencing a previous episode (Ep. 149) about “dopamine layering” ([04:00]).

  “I like that you don't censor the swearing ... you deliver simple, actionable advice, and you bounce off the science and psychology enough that I know you aren't full of shit.”
  – Listener Email ([04:40])

2. What Is Dopamine? Why Does It Matter for ADHD?

Defining Dopamine:

• Neurotransmitter; often (incorrectly) called "the pleasure chemical."
• Better understood as driving the “wanting” system—motivation, drive, habit formation, and action.
• Analogy:

  “If you were to think of dopamine like petrol in your car, it does not drive the car for you, but without petrol, you're not going anywhere.”
  – Xena ([09:38])

ADHD-specific Dopamine Dynamics:

• People with ADHD have lower baseline dopamine (less “fuel in the tank” each day).
• Get smaller dopamine bursts from rewards—especially during mundane or boring tasks ([11:40]).
• Greater vulnerability to craving intense stimulation and rapid, big surges of dopamine.

  “We could be super into something and then totally and utterly, like, over it … in the matter of hours or days.”
  – Xena ([13:00])

3. Why We Chase Dopamine (Especially with ADHD)

• Reason 1: Pleasure
  The “good feeling” from novelty, food, shopping, likes, notifications, etc.—classic dopamine surge triggers.
• Reason 2: Escaping Discomfort

  “We seek dopamine because it helps us to escape discomfort ... feeling bored, anxious, ashamed, overwhelmed, lonely.”
  – Xena ([15:09])

Concrete examples: compulsive phone checking, binge-watching, or snacking to avoid uncomfortable emotions.

4. Dopamine Then vs. Now: Caveman Brains, Modern World

• Hunter-Gatherer Era: Dopamine evolved as the motivational engine for survival tasks like searching for food, building shelter, or exploring new territory—uncomfortable now, rewarded later ([17:28]).
• Today’s “Dopamine Nation”:
  Drawing on Dr. Anna Lembke’s research (author of Dopamine Nation):

  “She describes our current world as a place of unprecedented access to high dopamine stimuli … the Smartphone is the modern day hypodermic needle.”
  – Citing Lemke ([20:00])

Ultra-processed foods, alcohol, nicotine, social media, shopping, streaming—constant sources of intense, immediate dopamine hits.

5. Fast vs. Slow Dopamine: Why Not All Hits Are Equal

Fast Dopamine ("Slamming a Double Espresso and a Donut")

• Definition: Quick, easy, screen-based or “junk” stimuli; little to no effort required.
• Examples: Social media scrolling, binge Netflix, junk food, alcohol, shopping, gaming, gambling ([28:00]).
• Brain Effect:
  Big spike = big crash; repeated highs lower baseline dopamine (“the pool analogy”: each day, less water in the pool).

  “As soon as you stop, there's nothing left ... that leaves us feeling flat, restless, a bit empty.”
  – Xena ([29:40])

• ADHD Impact: Increased brain fog, irritability, emotional dysregulation, making important tasks even harder.

Slow Dopamine ("A Nourishing Meal, Drip-Drip")

• Definition: Requires effort, initial discomfort, but creates a sustainable, steady rise in dopamine.
• Examples:
  • Eating protein-rich foods (amino acids like L-Tyrosine aid dopamine production)
  • Exercise (even a brisk walk)
  • Being outside, sunlight/nature exposure
  • Cold water immersion/showers
  • Creative hobbies (art, puzzles, music)
  • Meaningful work, rest, social connection
  • Quality sleep ([33:30])
• Benefits: Improved focus, mood, motivation, resilience; supports ADHD tools (body doubling, etc.).

6. Real-Life Scenarios: Fast Dopamine vs. Slow Dopamine Days

Scenario A: Fast Dopamine Overload ([39:04])

• Wake up, immediate phone scrolling; sugary cereal; frequent phone checking; Uber Eats; Netflix and snacks until sleep.
• Result: “Dopamine system has been spiked and crashed repeatedly, and your baseline level drops ... ADHD symptoms might become even louder.”

Scenario B: Deliberate Slow Dopamine ([41:30])

• No phone first thing; get outside, sunlight, movement.
• Protein breakfast; phone-free pockets in the day; walk or stretch at lunch or mid-afternoon.
• Swap some Netflix time for a shower, stretches, and earlier bedtime.
• Result: “Your dopamine system is getting fewer extreme spikes and crashes and more of that slow dopamine top-up ... over time, you're going to feel more motivated, your mood's going to be more stable.”

7. The Pleasure-Pain Seesaw (Anna Lembke)

• Seesaw Analogy:

  “When we indulge in something very pleasurable, that seesaw tips towards the pleasure side. To keep it in balance, the brain tilts back toward the pain side … restlessness, anxiety, low mood, irritability.”
  – Xena ([45:00])

• Chronic fast dopamine can tip the seesaw towards a stuck, low, depressive state.

8. Xena’s Core Message & Practical Advice

• “Fast dopamine is not evil ... it’s just very loud and needy. Slow dopamine is quieter but really helps you to fuel your ADHD brain and create a life that you actually like waking up to.”
  – Xena ([51:15])

• It's about restoring balance:

  • Notice where you’re “hammering” fast dopamine.
  • Deliberately invest in more slow dopamine, even if it means tolerating brief discomfort up front.
  • Use the “seesaw” as a guide: don’t aim to eliminate pleasure, but bring more balance.

9. Notable Quotes & Memorable Moments

• “This is not a character flaw. This is neurobiology. This is your brain wiring, my friends.” ([14:30])
• “When we really understand dopamine, it helps us to work with our brain and ultimately improve our life.” ([52:35])
• “Zero judgment. I want to be really clear about that … I have been scenario A.” ([39:45])

10. Key Takeaways

• ADHD brains are inherently lower on dopamine, making us more vulnerable to cycles of fast dopamine highs and crashes.
• Not all dopamine hits are created equal: “fast” is gratifying but fleeting; “slow” is nourishing and sustainable.
• Deliberate, small shifts toward more “slow dopamine” (protein, movement, sunlight, hobbies, connection) can dramatically improve focus, mood, motivation, and resilience.
• Occasional indulgence is fine—balance, not perfection, is the aim.

Recommended Additional Listening:

• Episode #149: Dopamine Layering (Linked in show notes)

For more support:
Visit navigatingadultadhd.com for resources and coaching with Xena Jones.