top of page
Search

ADHD and Addiction

Updated: May 6

The incidence of attention deficit hyperactivity disorder (ADHD) in UK adults is between 3 and 4 percent, with a higher incidence in men than women (3:1 ratio). 80 percent of people with ADHD have not yet been diagnosed and are therefore untreated. ADHD is defined as a persistent pattern of inattention and/or hyperactivity or impulsivity that interferes with functioning or development.


ADHD and addiction are intimately related. Over 80 percent of people presenting to ADHD clinics also suffer from addiction. Addiction of any type is ultimately fatal unless the individual engages with recovery and trauma-healing. This is even more complex if the addiction is directly due to an underlying cause such as ADHD, which must be treated concurrently for any chance of success.


Scientific data is very clear on the connection between having ADHD and being in the high-risk group for substance abuse and the panoply of addictions.


I have encountered many people in healing and recovery circles who have ADHD. I myself have recently been diagnosed with ADHD. This led me to want to find out more about ADHD and its mental health associations, in particular with its associations with addiction.


ADHDers are also more likely to self-medicate, either as a form of sensation-seeking due to reduced dopamine availability in the brain, or in attempts to numb emotional pain.


I have been diagnosed with anxiety and depression. When I was finally diagnosed with ADHD, the overriding emotion I felt was relief. Finally, after years of suffering, I had confirmation of what had been plaguing me for so long, which meant maybe, I could start implementing some things that could potentially improve my life.


People with ADHD are on a constant, subconscious search for hits of dopamine. Because we struggle to access our own supply of dopamine, we often search for it in other areas. Don’t get me wrong, there are healthy sources of dopamine, such as exercise and music, but there are far more readily available high-dose sources of unhealthy dopamine (which I’ll touch upon later).


People with ADHD are more prone to addiction because of the above-mentioned lack of dopamine. We want more of whatever gives us just the slightest skerrick of dopamine. This is why sometimes people with ADHD can be considered obsessive. I started running years ago. I thought I might like to run a marathon one day, but I never thought too seriously about it. Fast forward to now, and I’ve run five marathons, in little over 3 hours each, each time beating my previous best time. But it's never enough.


From the outside looking in, it might appear that I am obsessed with running. I might be a little bit crazy to want to run such distances. I’m starting to understand that a 10k run doesn’t stimulate me like it once would. Neither does a half marathon, and as I get fitter and achieve more in my running, I need to run further or faster to get that same dopamine hit. I’m not addicted to running. I’m addicted to the dopamine hit that I get from running. It’s the same for other habits, healthy or otherwise. This is where I think addiction in ADHD differs from addiction in neurotypical people. Because we are so starved of dopamine, we do not want it to stop when we find a way of getting it. We are subconsciously driven by these differences. You are always the last guy at the party. Does that sound familiar? The last one to go to sleep…


ADHD and addiction


Introduction

Individuals with ADHD may find it challenging to resist immediate temptations and seek instant gratification. This impulsivity can lead them down a path of risky behaviours, including substance abuse, as they seek immediate rewards or relief from their restlessness or racing thoughts. Additionally, the struggle with focus and attention regulation can play a role in the development of addiction. Individuals with ADHD may turn to drugs or alcohol as a form of self-medication, attempting to alleviate the symptoms of inattentiveness or distractibility. They may mistakenly believe that substances can help them concentrate or calm their racing minds.


If you also have ADHD, I’m sorry to tell you that you’re at a higher risk for addictions as well, especially if your ADHD is untreated. People with ADHD are more likely to have co-occurring conditions, anxiety being the most common, which can result in using substances to self-medicate for our ADHD and anxiety symptoms. Neurodivergent people tend to experience increased life stressors in comparison to our neurotypical peers, which in turn increases our underlying symptoms, making us more likely to self-medicate. It will come as no surprise then that people with undiagnosed, untreated, or under-treated ADHD are indeed more likely to self-medicate.


Three very specific aspects of ADHD cause us to be highly susceptible to addictions: Genetics; impulsivity; and reward deficiency. Both ADHD and addictions are highly heritable, meaning they are commonly passed down through genetics. Researchers have discovered similar genes associated with both ADHD and addictions, and have determined that there are similar genetics responsible for both disorders. In essence, many of the neurological differences associated with ADHD are the same neurological processes that make us more susceptible to developing addictions. As always, there is a combination of nature and nurture at work. If we grow up in a household where one or more of our parents role-model addictive behaviours then we’re more likely to follow suit. Those same genetics that predisposed our parents to addiction have also been passed down to us. There is a 75% heritability to ADHD. So, you see, it's a double-edged sword. Impulsivity is a key feature of ADHD. This is primarily because people with ADHD have structural and neurochemical differences in their brains: An under-developed Prefrontal Cortex (PFC), which is largely responsible for impulse control; ADHD brains process dopamine less efficiently than neurotypical brains. Dopamine is known as a reward chemical: It’s a neurotransmitter our brains release when we anticipate something good is going to happen. Dopamine is the most widely known neurotransmitter implicated in both ADHD and addictions. If feeding an addiction gives us those good feelings that dopamine releases, and people with ADHD have a malfunctioning reward system, then it makes sense that we would be at higher risk for developing and sustaining addictions. This lack of impulse control also contributes to risk-seeking behaviours.


Not only are people with ADHD at higher risk for developing addictions, but once we do, our addictions are also more difficult to treat. The good news is that when ADHD is properly treated, this significantly reduces the risk for addiction. When ADHD is treated beginning in childhood, and effective treatment is continued throughout adolescence, our risk of addiction is the same as the general population. Other important protective factors, for those of us who have children with ADHD, are the home environment and parenting styles. Generally speaking, a healthy family environment free of substance misuse and abuse, will lower anyone’s risk of developing addictions.


Psychiatrists in ADHD clinics don’t always have the time to sit you down and explain the nuances of ADHD. There’s also a waiting room full of others, who have been waiting for many years, waiting for their help. In the clinic where I was diagnosed there was an eight year waiting list. It’s hard to find the time to do such a deep dive into something you know so little about, especially as someone with ADHD. We suck at focusing and paying attention: Unless we employ our hyperfocus superpower. Understanding what you read is also challenging when you’re not used to reading technical medical language. Not a lot of the medical literature is written in layman's terms. So, here I have laid it out for you…


Associations and comorbidities

ADHD is associated with psychiatric or neurodevelopmental comorbidity (other conditions), including  substance use disorder, behavioural addictions such as gambling, eating disorders (three times higher risk), and compulsive sexual behavioural disorder (CSBD - also known as 'sex and love addiction'), and mood disorders, such as major depression and severe generalised anxiety, which I suffer from. 


The reason for the link between ADHD and addiction may be an altered reward pathway in the brains of ADHD individuals, self-medication, and increased psychosocial risk factors. This makes the evaluation and treatment of ADHD more difficult, with serious substance misuse problems usually treated first due to their greater risks to your health. You may be deep into recovery circles such as 12 step groups for many years before you realise that ADHD is actually the underlying problem.


ADHD is associated with impulsivity and a higher propensity for risk-taking behaviours. This trait can make individuals more likely to experiment with drugs and alcohol, and less likely to adhere to safe consumption levels, leading to addiction.


In November 2018 Cyberpsychology published a systematic review and meta-analysis of 5 studies that found evidence for a relationship between problematic smartphone use, ADHD, and impulsivity traits. In December 2023, the Journal of Psychiatric Research published a meta-analysis of 24 studies with almost twenty thousand subjects with a mean age of 18.4 years that found significant associations between ADHD and problematic internet use.


ADHD and trauma

ADHD, trauma, and adverse childhood experiences are also comorbid, which could in part be potentially explained by the similarity in presentation between the different diagnoses. The symptoms of ADHD and Post-Traumatic Stress Disorder (PTSD) (which I also suffer from) can have significant behavioural overlap - in particular, motor restlessness, difficulty concentrating, distractibility, irritability, emotional constriction or dysregulation, poor impulse control, and forgetfulness are common in both. This could result in trauma-related disorders or ADHD being mis-identified as the other. Additionally, traumatic events in childhood are a risk factor for ADHD; they can lead to structural brain changes and the development of ADHD behaviours. Finally, the behavioural consequences of ADHD symptoms cause a higher chance of the individual experiencing trauma.


So, PTSD and ADHD are two conditions that often co-occur, and when combined, they can significantly increase the risk of substance addiction. PTSD is a mental health disorder triggered by experiencing or witnessing a traumatic event. Symptoms include flashbacks, nightmares, severe anxiety, and uncontrollable thoughts about the event. These symptoms can severely impact an individual’s daily functioning and overall quality of life. People with PTSD and ADHD often turn to drugs and alcohol as a way to cope with their symptoms. For those with PTSD, substances might provide temporary relief from anxiety, flashbacks, and insomnia. For individuals with ADHD, drugs and alcohol might seem to help with attention and impulse control issues.


Once an individual with PTSD and ADHD begins using substances, a vicious cycle can develop. The temporary relief provided by drugs or alcohol can quickly lead to dependence. As tolerance builds, more of the substance is required to achieve the same effect, increasing the risk of addiction. Over time, the negative consequences of addiction exacerbate the symptoms of PTSD and ADHD, creating a feedback loop that is difficult to break.


Pathophysiology

Current models of ADHD suggest that it is associated with functional impairments in some of the brain's neurotransmitter systems, particularly those involving dopamine (which is also implicated in addiction) and norepinephrine. See below for a whole section on this.


ADHD and addiction

  1. Over 80 percent of people presenting to ADHD clinics also suffer from addiction.

  2. Children and adolescents with ADHD are between two to three times more likely to develop a substance abuse disorder than the general population (1). A report published in the May edition of the journal Alcohol and Alcoholism stated the following: One in three young adults with ADHD had a lifetime alcohol use disorder (36%) compared to 19% of those without ADHD. After adjusting for all control variables, those with ADHD had higher odds of developing alcohol use disorders, cannabis use disorders, and other drug use disorders.

  3. Adults with ADHD have a three times higher incidence of 15.2% of developing a substance abuse disorder compared to the 5.6% of those without ADHD (2).

  4. Meta-analysis of multiple studies with thousands of participants in total ruled out any other factors and conclusively stated that ADHD is strongly correlated with higher substance abuse and addiction rates (3).

  5. ADHD is 5 to 10 times more common among adult alcoholics than people without the condition. Roughly 5% of the world’s adult population have ADHD, yet among adults being treated for substance and alcohol abuse problems, 25% of them have ADHD.

  6. A study found that at the mean age of 14.9 years old, 40% of children with ADHD had started using alcohol compared to 22% of children without an ADHD diagnosis.


Impulsivity, time blindness, boredom, understimulation, and emotional dysregulation all create a ticking bomb that puts you in the high-risk group if you have ADHD.


The combination of those symptoms also makes it more likely to use substances and addictions as a tool for self-medication. This is supported by the empirical data such as studies by Timothy Wilens, associate professor of psychiatry at Harvard Medical School, showing how only 30% of neurodivergent people use drugs to get high, while the rest (70%) try to self-medicate with them (4).


We’ve already established the strong correlation between having ADHD and being at risk of developing various kinds of addiction disorders.


The rates may be even higher for people with undiagnosed ADHD since they lack medical assistance, support networks, and clarity on how the condition affects them, reducing the options they have for the treatment of the symptoms and prevention of addiction. While the percentage matters, it may be even more important to understand how ADHD leads to addiction and substance abuse disorders so you can act preventatively to manage the triggers. Below we will explore two of the major theories trying to make sense of the connection.


High consumption of sugar and simple carbohydrates, which can provide a dopamine hit, is commonly reported. So are eating disorders, which may be the result of self-medication through food, which then becomes an unhealthy relationship with it. 


Addiction due to impulsivity

The first major theory focuses on the lack of impulse control. If ADHD comes with issues related to self-control and impulse regulation, then it’s more likely for a person to try various substances in the first place.


According to this theory, you are more likely to give a substance a few tries due to a personal impulse or by spontaneously accepting social pressure from peers. Since many substances create physical dependence after a few tries or produce a very powerful high effect in the beginning, it may be enough to get you hooked for more.


Impulsive decisions are especially likely if the person craves new and exciting experiences or bends down to peer pressure. Conforming to social pressure is common in people with self-esteem issues, and the pursuit of excitement and novelty is regularly seen if you have a higher need for stimulation. These two requirements are closely tied to the typical profile of a person with ADHD.


Still, the theory can explain the most dangerous forms of substance abuse with highly addictive substances. However, the second theory may be more relevant for the majority of long-term cases where addiction begins as an innocent coping mechanism but gradually becomes a problem.


Addiction as a coping mechanism

According to the second theory, the cognitive and emotional effects of many substances and behavioural habits serve as a coping mechanism to briefly make symptoms of ADHD less severe over the short term.


For example, the use of use of dangerous substances, like amphetamine and other hard drugs, is done to stimulate the brain. The ADHD brain struggles to concentrate, stay alert, and function productively due to insufficient neurotransmitter activity. Therefore, the drugs can get the brain into the optimal zone, even if it’s only a temporary solution that’s not healthy or sustainable.


It doesn’t even have to be in the pursuit of optimal cognitive function. The exhilarating and intoxicating buzz that many substances offer is something the ADHD brain deeply craves because it is chronically under-stimulated. If you are lost in the desert, you are very likely to desperately sip from the first oasis you see, even if it is poisoned.


Still, being addicted to the short-term burst of dopamine doesn’t automatically mean a person with ADHD is abusing hard drugs.


There are many addictions, like excessively drinking coffee, browsing social media for hours, binge eating, video games, pornography, gambling, and many others, that can also be very destructive. They can wreak havoc on your finances, destroy connections with your closest people, and make you feel even more burned out, exhausted, and empty in the end.

Мany substances are also taken to reduce emotional pain related to the everyday ADHD experience. Feeling an intense sense of euphoria drowns out the voices of self-loathing in your mind. Furthermore, depressants, like alcohol, can help you to slow down, relax, and feel comfortably numb, which stops the hyperactive ADHD brain from endlessly spinning.

In many situations, it is an improvised attempt at self-medication if you lack a diagnosis or access to adequate treatment.


Self-medication is even more common in people who remain undiagnosed. When you are chronically inattentive or struggle to get excited and motivated for anything, “just trying harder” isn’t helpful enough advice, so you may grow more desperate for a temporary solution.


Masking & self-medicating

Masking is attempting to suppress or hide traits which make us seem different. It’s also sometimes referred to as camouflaging, as we try to “blend in” with the neurotypical majority, akin to wearing a mask.


Masking can happen unconsciously, as we are gradually conditioned to follow certain social expectations in order to avoid criticism and rejection. This is problematic even without ADHD. It can also be a conscious decision, especially as we become more self-aware, when we mask as an act of self-preservation, which never works in the long run as it leads to a crisis of authenticity.


While masking is something we do to avoid negative social consequences, masking itself also has significant risks, especially when done over the long-term. Potential harms of masking include increased anxiety, fatigue, burnout, depression, isolation, feeling disconnected from oneself, and suicidal ideation.


No wonder we are more likely to self-medicate with mood-altering substances.


The higher danger of addiction relapse due to ADHD

Every person who’s struggled with addiction knows that even after recovery, there is always a chance for relapse because, in times of turmoil, the mind starts thinking back about the potential for the relief it used to receive in the past. The average relapse rate is between 40% and 60%, and relapse is likely to be higher for those with ADHD (5).


Time blindness, impulsivity, and emotional dysregulation are a dangerous combination of symptoms that can significantly increase the chance of relapse.


If you are more prone to act on impulse, struggle to think about the long-term consequences of your actions, crave stimulation even if it’s dangerous, and struggle to reduce and regulate the anxiety and painful emotions you are experiencing, then the chance of relapse becomes much higher.


Addiction and the internet

Everyone is an addict. If you don't think so, try taking the iPad off your 3-year-old. As Dr Anna Lembke described in her bestseller, Dopamine Nation: Finding Balance in the Age of Indulgence, “If you haven’t met your drug of choice yet, it’s coming soon to a website near you.” Be it gambling, pornography, online shopping, erotic fiction masquerading as romance novels, social media, video games, Netflix, the online addict may consume endlessly, ceaselessly and alone out of sight of others.


When it comes to online addiction, access is never the issue. Supply was available all the time. It was as if an alcoholic could press a button and have immediate access to a magical bar with many drinks and cocktails.


For an addict previously addicted to risky behaviour, an unlimited supply was a disaster.

Truthfully, the problem is immense at a societal level. Yet, like all addictions, these problems lie beneath the fabulous façade of normalcy, secured by our personal devices.




Results from an anonymous survey conducted on over 14,000 participants revealed that the higher the levels of ADHD symptoms were, the higher the levels of CSBD were, too. These findings appeared to be consistent for both males and females.


In some cases, those with CSBD struggle with an inability to focus for an extended period of time due to the nature of intrusive thoughts relating to sex or sexual fantasies. In these cases, the symptoms of ADHD may be present due to the primary condition of CSBD.

Another theory, proposed by Dr. Rory Reid of UCLA, offers that CSBD in those with ADHD may not be a result of one of the defining characteristics of ADHD, such as impulsivity. Rather, he offers that people who struggled with ADHD in childhood also struggled with low self-esteem and poor self-concept. These children then become adults who self-medicate via sexual fantasy and sexual behaviours in order to cope with low self-confidence, or the trauma they endured as a child diagnosed with ADHD.


Research shows that ADHD can lead to symptoms of CSBD. CSBD can look like an increased sex drive, or it can look like engaging in high-risk sexual behaviours.


Some of the reasons why ADHD might lead to CSBD:

  • Those with ADHD have a constant need for stimulation. This can prompt them to seek something new or constantly seek something to satisfy that need. Individuals with ADHD tend to be overly active and have trouble paying attention and controlling impulsive behaviour.

  • Research shows that those with ADHD are more likely to engage in risky behaviours, including substance use. The increased likelihood of engaging in risky behaviours can lead someone to engage in risky addictive sexual behaviours.

  • People with ADHD and CSBD may use sex as a means of coping with the stress and anxiety that they experience as a result of their ADHD.

  • ADHD may be inclined to addictive behaviours to make up for the lack of dopamine in their brains, as they have lower levels of the chemical than people who don’t have ADHD.


Intrusive sleep

This is a documented symptom of ADHD. This occurs when the person becomes bored or loses interest in an activity. Sometimes the abrupt disengagement causes sudden extreme drowsiness to the point the person falls asleep wherever they are. I have experienced this and sleep is impossible to resist in this situation.


People will load up on anything they can to help them stay awake, alert, and tuned in. First it may be garden-variety energy drinks. Then it is caffeine and diet pills. Then it may be cocaine, which is risky. Once diagnosed, ADHD medication helps significantly.

 

ADHD, addiction, and dopamine dysfunction

One of the core characteristics of ADHD is a dysfunction in the brain's reward system, which parallels the mechanisms seen in addiction. In both conditions, there is an intensified pursuit of substances, activities and behaviours that trigger the release of dopamine - a neurotransmitter essential for pleasure and motivation. In ADHD this can be more subtle, sometimes known as "stimming" (stimulating) - or can sometime present as the individual only being interested in the things that they find 'fun'. Individuals with ADHD often have lower levels of dopamine or impaired dopamine receptors, leading them to engage in a cyclical pattern of seeking behaviours that momentarily spike dopamine levels. This quest for dopamine release is not just about seeking pleasure; for some with ADHD, particularly those with certain subtypes, it's a necessary means to maintain focus and engagement, even simply to feel ‘normal’. Once I started my ADHD medication, my anxiety levels plummeted and my ability to carry out tasks massively increased. I felt normal for the first time.


Dopamine is a neurotransmitter that plays a key role in pleasure, motivation, and attention: It makes you feel good. As well as loss of the above, lower dopamine levels can lead to depression. People with ADHD typically have lower levels of dopamine, leading to a constant search for quick dopamine boosts. This search often manifests in unhealthy behaviours such as overeating sugary foods, excessive phone use, or getting hooked on video games.



It's not that we (people with ADHD) don’t generate the same amount of dopamine as neurotypical people. It turns out it’s there. We struggle to access it. So we know what it’s like to feel dopamine, but we get less of it than most people or need more stimulation to get the same amount. This is why people with ADHD are often people you’d think of as adrenaline junkies or risk-takers. People with ADHD are more inclined to pursue more extreme sports. Essentially, for people with ADHD to get the same level of reward as a neurotypical person, the level of risk has to be much higher. Imagine you were at the local swimming pool with a diving platform. You might jump from the 5-metre platform and feel exhilarated. Someone with ADHD would likely need to jump from the 10-metre platform for a similar reward. For some, that still mightn’t be enough. They might need to throw in a backflip or two. That's me all over.


If someone with ADHD doesn’t see the point in doing something, we find it almost impossible to conjure up the motivation to do it because the reward is so insignificant. Even if we know it is a good or right thing to do, that is not enough. We can’t do it unless we get that intrinsic sense of reward.


Modern society is a dopamine minefield. Everywhere we turn, there’s something offering a quick pleasure hit:

• Fast food: Sugary and high-carb foods are readily available and hard to resist.

• Social media: Notifications and likes provide instant gratification.

• Video games: They are designed to keep us hooked with constant rewards.

While these activities can provide short-term relief, they often lead to longer-term problems like addiction, obesity, and social anxiety.


People with ADHD often have unstable dopamine levels, which compels them to seek activities that boost dopamine as a way to maintain focus and manage tasks. This constant pursuit of stimulation and rewarding experiences can become a compulsive behaviour that's hard to regulate and might lead to addiction in all its forms. The search for immediate gratification, whether through substances like nicotine, alcohol, or drugs or through behaviours such as escaping into fantasy, sexual activities, binge eating, or gambling, may be satisfying at first but soon turns into a relentless cycle of dissatisfaction and an increasing need for more intense stimulation. This striking similarity with characteristics of addiction suggests a high-risk genetic or other predisposition which amplifies the likelihood of developing substance use disorders and addictive behaviours in ADHD, as these activities or drugs also trigger a temporary increase in dopamine, which briefly eases the cravings.


People with ADHD are addicted to dopamine. The key is to obtain this from healthy sources. The biggest problem with dopamine is that it’s so much easier to find a dopamine hit the lazy way. It’s so sad, but it’s so much easier to get drunk, take drugs, binge on takeaway food, gamble, or watch porn than it is to go to the gym, go for a run, a walk in Nature, go out and buy groceries and prepare yourself a meal that tastes good and is suitable for you. We are the people who need healthy sources of dopamine so badly but also the most susceptible to unhealthy sources.


I think that’s why I have struggled so much throughout my life to stay on top of everything. We’re all floating in a whirlpool, and everyone with ADHD is closer to the centre. The centre of the whirlpool is cheap, unhealthy dopamine sources. Neurotypical people can just tread water out on the edges, and the ADHD people are closer to the centre and have to swim like crazy just to keep on top of things.


When you add that people with ADHD live in a constant state of minimal access to dopamine, we idle along at a lower level regarding mood and happiness. So when your “normal” is a more melancholy mood than standard, you put yourself in a headspace where you don’t care about where the dopamine comes from. You want it, whatever the quickest and easiest way is.


Turning Dopamine Deficiency into an Advantage

Understanding your dopamine deficiency can be a game-changer. Since individuals with ADHD crave dopamine, they can channel this need into healthier, more sustainable activities. Here’s how:

1. Exercise: The Ultimate Dopamine Booster

• Aerobic Exercise: Activities like running, cycling, or swimming can significantly boost dopamine levels. Aim for 3 - 4 sessions a week, ideally in the morning to set a positive tone for the day.

2. Healthy Eating Habits

• Protein-Rich Foods: Incorporate more protein into your diet. Foods like lean meats, fish, eggs, and legumes can help increase dopamine levels.

• Healthy Sugars: Opt for natural sources of sugar, such as blueberries and other fruits.

• Meditation: Practicing mindfulness can help increase dopamine while also training your brain to be less reactive. Consider daily meditation sessions to boost your mental well-being.

4. Engage in Rewarding Activities

• Music: Listening to your favourite tunes can provide a natural dopamine boost.

• Creative Projects: Engage in hobbies like painting, writing, or any creative outlet that provides a sense of accomplishment.

• Social Interaction: Spend time with friends and family, or even consider adopting a pet for companionship and stress relief.


Building Sustainable Habits

While it’s easy to start new projects, individuals with ADHD often struggle with long-term motivation. Here are some tips to help you stay on track:

• Set Short-Term Goals: Break down larger tasks into daily or weekly goals. This approach can make big projects more manageable and rewarding.

• Create a Routine: Consistency is key. Establishing a regular schedule for exercise, healthy eating, and mindfulness can help maintain dopamine levels.

• Celebrate Small Wins: Acknowledge and reward yourself for each achievement, no matter how small. This can reinforce positive behaviors and keep you motivated.

Leveraging ADHD Strengths in Your Career

Consider jobs that align with your strengths and provide frequent dopamine boosts. Roles in sales, for instance, can be ideal as they offer constant little victories with each deal closed. Find a career that keeps you engaged and on your toes.


Managing ADHD effectively requires a strategic approach to dopamine. By understanding your brain’s needs and channeling them into healthy habits, you can turn what might seem like a deficit into a distinct advantage. Start small, stay consistent, and leverage your unique strengths to lead a motivated and fulfilling life.


So, you can increase dopamine levels in a healthy way by:

  • Exercising, particularly running in ADHD

  • Listening to music

  • Eating dark chocolate (in moderation)

  • Having sufficient sleep

  • Having sufficient protein

  • Drinking coffee - up to four cups per day

  • Mindfulness and meditation


The ADHD dopamine solution


To the neurotypical people out there, if you are involved with someone with ADHD, please try to be gentle with them. Yeah, we’re selfish, unfair, and have double standards, and we were hoping you could do what we want but might refuse to do what you want. We don’t want to be like this. We’re not like this on purpose.


I think what ADHD people crave more than anything is a genuine connection. We think a little differently than most people. We’re probably a little bit awkward, and sometimes what we say mightn’t make much sense, but ADHD people are people, pleasers. We want people to like us. We want to impress people. We want to be accepted. Do you know why? Because when we feel we are appreciated, accepted, loved, and part of a community… We get our dopamine hit in a healthy way.


There is a good article about this in Psychology Today. It states that aerobic exercise in particular, such as walking, cycling, or swimming, increases dopamine levels in parts of the brain associated with habit formation, memory, and mood (Heijnen et al., 2016).


The Department of Health and Human Services recommends a weekly minimum of 150 minutes of moderate aerobic activity or 75 minutes of more intense activity (Physical Activity Guidelines for Americans). However, any exercise is beneficial. When starting a new form of physical activity, remember to be kind and congratulate yourself on your achievement. In addition, it has been discovered that regular physical activity can heal and restructure the reward system in individuals who have suffered harm because of drug consumption (Robertson et al., 2016). This results in increased levels of dopamine in the bloodstream and a greater number of dopamine receptors (Robertson et al., 2016).

 

The impact of rejection sensitive dysphoria (RSD)

Heightened sensitivity associated with RSD can lead to substantial distress. Individuals with RSD may experience profound discomfort and emotional pain, often from situations that might seem minor or insignificant to others. This can complicate personal and professional relationships, leading to avoidance behaviours and a heightened risk for depression and anxiety. In the broader conversation about addiction, the role of RSD is particularly pertinent.


The emotional turmoil associated with RSD can drive individuals to seek relief in unhealthy ways, including substance use or addictive behaviours, as a coping mechanism or self-soothing, to temporarily alleviate their emotional pain. Understanding and addressing RSD is crucial for those with ADHD and other overlapping disorders, as it can be a pivotal factor in both the development and recovery from addiction.


Emotional dysregulation in ADHD

ADHD is frequently associated with emotional dysregulation, a condition that affects how individuals manage and respond to feelings and emotions. This dysregulation often manifests as an inability to handle heightened emotions. Individuals with ADHD may find themselves unable to manage their responses effectively, experiencing intense feelings of frustration, anger, or sadness for seemingly little or no reason. This can make typical daily interactions and responsibilities challenging, as the emotional responses may not match the context or severity of the situation. A typical solution for someone with addictive tendencies may be to want to self-sooth or self-medicate – which, ironically, can often lead to addictive behaviours that would end up being labelled or becoming, self-destructive – the opposite of the original intention.


The impact of overstimulation 

For many with ADHD, the world feels overwhelmingly intense; noises can be louder, lights brighter, and experiences more emotionally charged. This constant overstimulation can lead to a state of chronic stress or anxiety, where even ordinary environments feel hostile or unmanageable. This can often be misinterpreted as social anxiety. The strain of continual overstimulation often pushes individuals toward finding quick relief. Unfortunately, this need for immediate escape from discomfort can lead them to engage in self-soothing behaviours that are potentially harmful, such as using potentially addictive substances or behaviours to seek temporary relief. These behaviours provide a reprieve from the relentless influx of sensory and emotional input that they are otherwise unable to filter or moderate, but can also lead to the development of addiction.

 

Personal insights into ADHD and recovery 

My own journey of recovery has included many examples of how sustained efforts, working the programme, and being a member of a like-minded community and loving fellowship really do work. However, there were certain things that I continued to struggle with - for example, heightened sensitivity and intense emotional responses seemed resistant to the strategies, tools and healthy coping mechanisms I had learned over the years. The diagnosis of ADHD later in life, quite recently, provided a crucial context for these experiences, revealing that my emotional and behavioural patterns were not merely remnants of past struggles, personality failures or somehow working the programme incorrectly -  but were deeply influenced by undiagnosed ADHD.


ADHD affects the brain’s executive functions and emotional regulation, making it difficult for those with the disorder to manage their time, complete tasks, and handle their emotions. This can lead to a perpetual cycle of unmet expectations and frustrations.


Coping strategies and the risk of addiction 

So it’s very clear that in order to manage their emotional and sensory overload, individuals with ADHD might turn to substances like alcohol, drugs, or activities such as gambling, sexual fantasy, or binge eating, which can quickly become addictive. These substances or behaviours often offer a momentary boost in dopamine or a temporary numbing effect, making them attractive solutions to someone struggling with constant dysregulation. Over time, what starts as a coping mechanism can evolve into a dependency, as the body and mind begin to rely on these substances or behaviours to manage everyday emotional and sensory challenges. This cycle of dysregulation and self-soothing through potentially addictive means highlights the critical need for targeted medical interventions that address both the symptoms of ADHD and the potential for addiction.

 

Low self-esteem and its relationship with addiction 

Chronic issues such as failing to complete tasks, habitual lateness, and misplacing everyday items can erode self-esteem over time. For someone with undiagnosed ADHD, these repeated failures can contribute to a persistent sense of inadequacy, embarrassment and shame, which are high-risk factors for developing addictive behaviours. Substance use, in this context, can be a coping mechanism to momentarily alleviate these feelings of low self-worth.


Ongoing research and perspectives 

As research into ADHD and addiction becomes more comprehensive, and the experiences of those with both conditions become more commonplace, the undeniable link between these disorders becomes clearer.


This growing area of knowledge highlights that effectively diagnosing and managing ADHD is critical not only in its own right, but quite possibly for preventing addiction from developing, and for supporting those in recovery.


The debate surrounding the best treatment strategies for individuals with ADHD who are at risk of addiction is ongoing and critical. It highlights the necessity of treatment plans that are medically sound and customised to the individual needs of each person. Ongoing exploration, openness and discussion are crucial. They empower the development of better-informed, holistic approaches that address the unique challenges at the crossroads of ADHD and addiction. As our understanding of these complex relationships expands, so must our open-minded strategies for support and intervention, ensuring they are both effective and considerate.

 

Conclusions


People with ADHD often have unstable dopamine levels, which compels them to seek activities that boost dopamine as a way to maintain focus and manage tasks. This constant pursuit of stimulation and rewarding experiences can become a compulsive behaviour that's hard to regulate and may lead to behavioural addiction.


Research shows there is a high rate of ADHD diagnoses among individuals with CSBD.  There is also evidence for an association between CSBD, sensation seeking and attachment difficulties. This is associated with sensation seeking and attachment difficulties. A staggering two thirds of people with CSBD report patterns of ADHD. Results from an anonymous survey conducted on over 14,000 participants revealed that the higher the levels of ADHD symptoms were, the higher the levels of CSBD were, too. Recent findings also indicate that consumption of internet pornography in ADHD individuals and other sexual activities may serve as a mood-altering 'self-medication' which may help to cope with stressful events and decrease depression and anxiety.


Addiction is a multifaceted health issue, deeply rooted in neurobiological, psychological, and societal elements - the bio-psycho-social model. Moreover, addiction frequently co-occurs with other conditions, particularly those involving mental health and as it’s now coming to be understood, neurodiversity, such as ADHD. Conditions such as ADHD, anxiety, and depression often run parallel to addictive behaviours, all of which I have suffered from, suggesting a growing area of common ground. 


One of these specific pathological influences that may negatively affect normal development of sexual functioning and behaviour is ADHD mainly because executive dysfunctions usually related to ADHD may cause various problems mainly related to impulsivity and CBSD, and other problems which may negatively affect psychological development of sexual identity and sexual functioning (2019). ADHD has significant effects in interpersonal relationships  (2013, 2019, 2019). In this context, some studies also reported lower relational satisfaction, impaired quality of romantic relationships, and higher rate of separations.


Distraction, self-comfort, and a need to stabilise mood and emotion are hallmarks of the relationship between ADHD and compulsive sexual expression. CSBD is a  frequent comorbid disorder related to ADHD (2013, 2019). Some studies also show positive associations between impulsivity and CSBD (2011, 2019) and inattentive symptoms also may be related to CSBD (2004, 2013). In addition findings suggest that sexual activities may serve as mood-altering 'self-medication' process in some individuals with ADHD (2011, 2013, 2019). The basic mechanism for this 'self-medication' might be reward deficiency that is typical of ADHD (2008) which can be related to addictive, impulsive, compulsive and risky sexual behaviours (2013, 2014, 2019, 2019). In this context, some findings suggest that risky sexual behaviours in ADHD individuals represent a dysfunctional form of emotional regulation (2012, 2019, 2019). In addition, research studies show that people with ADHD have increased tendencies to promiscuity and according to recent findings ADHD individuals have more sexual partners than people without ADHD (2023).


A desire to experience normalcy for a brief time, no matter the long-term risks and damage, is very often the primary drive for people with ADHD to self-medicate and unintentionally get addicted.


The creation of this toxic co-dependency to a substance or behavioural habit is especially likely if you chronically feel overwhelmed, mentally exhausted, highly anxious, and full of painful emotions, such as self-loathing, shame, and disappointment in yourself.


Such cases are especially likely moments of great stress, mental exhaustion, and overwhelming negative emotions. The risk is even higher for people who remain undiagnosed or lack the necessary support networks, clinical assistance, and healthy coping mechanisms necessary to prevent or treat addiction.



I see you, I hear you, I see the divine in you.


Speak in such a way that others love to listen to you: Listen in such a way that others love to speak to you.


Namaste.


Sending you love, light, and blessings brothers.


Olly



Email me: 





Hello,

I am delighted and enchanted to meet you. I coach men with 'Deep Coaching', 'Supercoaching', and Transformative Life Coaching (TLC). Thank you for reading this far. I very much look forward to connecting with the highest version of you, to seeing your highest possibility, and to our conversations. Please do contact me via my email for a free connection call and a free experience of coaching on Zoom or in person. 


“Transformative life coaching uniquely creates and holds the space for you to see your self afresh, with clarity, and step into new ways of BEing, which will transform how you perceive and intuitively create your world. My work is to guide you to raise your own conscious awareness to the level that you want to achieve.”







Click here for the books that I know will help you along your journey of recovering your Self:









I have a Bachelor's degree in Natural Sciences from Trinity College, Cambridge; a Master's Degree in Philosophy from Trinity College, Cambridge; a PhD Doctorate in Scientific Research from University College London (UCL); a Medical Degree (MD/MBBS) from The Royal Free Hospital School of Medicine, London and have been a doctor and reconstructive trauma and cancer surgeon in London for 20 years. I have a number of other higher qualifications in science and surgery. I have published over 50 peer reviewed PubMed cited scientific journal articles, have been an associate editor and frequent scientific faculty member, and am the author of several scientific books. I have been awarded my Diploma in Transformative Life Coaching in London, which has International Coaching Federation (ICF) Accreditation, as well as the UK Association for Coaching (AC), and the European Mentoring and Coaching Council (EMCC). I have been on my own transformative journey full time for over five years and I am ready to be your guide to you finding out who you really are and how the world works.




Please let me know if you would like to join our 'VOICE for men' VIP community: 'Vulnerability & Openness Is a Choice Ensemble', 'Visibility Is Power', where men can find their strength, courage, and authenticity, by dropping their egocentric fears and instead communicate openly with vulnerability. We are co-creating this space. It will change your life. It will empower you. This community is a safe space for men to connect and discuss philosophy, spirituality, positive psychology, awakening to Self-realisation, wisdom and timeless Truths, to share our experience, strength and hope, and to find solutions to our pain and fears. Our meeting is free to join. There is no script, just sharing.

 
 
 

Kommentare

bottom of page