I love this one! It’s something I’ve done for a while and it works well, especially if you have several playlists for specific tasks.
the problem of saying “ok I’ll do the thing & reward myself after” and the you find yourself just giving yourself the reward early & never doing the task
That’s because you need extra dopamine to even start a task b/c that’s just how your ADHD neurotype works
3) Reward yourself with more dopamine
You did it. Congrats!
Now, don’t skimp on your reward. As long as it’s safe & you can afford it, do it
Ideally the reward should be better than the bribe
Do you want alone time, rest, a certain meal, going out, quality time w/ people etc?
Something I’ve been helping my ADHD clients with attach dopamine to tasks:
My Before-During-After system
I could explain this in more detail on my blog/on video if y’all want
1) Bribe yourself with dopamine before the activity/task. Sweeten the deal for yourself.
This part is the hack to
2) Make tasks fun, new, interesting, pleasurable, challenging in a good way
Fun/interesting things, pleasure, & light problem solving create dopamine, something ADHD folks are naturally low on (& it’s needed for motivation, focus etc)
You gotta attach dopamine to boring things
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