Whether you have noticed it or not, there has been a steep rise in the number of people being diagnosed with ADHD as adults. While I do agree a huge number of people have it, I also think our environment has contributed to many of these symptoms which can mimic ADHD. Things like memory issues and forgetfulness, distraction, overwhelm and emotional disturbances, and lack of attention span, bouncing around from one thing to the next and not finishing things. Having the inability to sit still and getting bored quickly. All of these things having been worsened by the digital age we live in and how connected we are, receiving instant gratification from scrolling and using the internet.

We are so connected now that we no longer communicate the same way. We are overloading our brains with stimulation and we have not evolved enough to be able to handle it.

Social media, advertisements and marketing companies have cracked the algorithm. Constantly changing cuts in their editing every second or two to ensure that attention is kept on the video. Children’s TV shows are following suit with Cocomelon and Paw Patrol where they have bright saturated colours and shots that change every few seconds. It’s too much for their developing brains and is literally like a drug, addictive and releasing dopamine with every second. It’s no wonder that children and adults alike get so angry when they have to get off their devices after being so engrossed. Imagine being in the middle of eating a delicious meal and someone takes it away. Of course you would feel frustrated and angry by that. You are being cut off by the body’s most rewarding neurotransmitter, dopamine.

You may be wondering what exactly is dopamine and why is it so important?

Dopamine is a chemical messenger (neurotransmitter) that works in the brain. It helps nerve cells send messages to one another. Dopamine helps give you the feeling of pleasure, satisfaction and motivation. Dopamine also has a role to play in controlling memory, mood, sleep, learning, concentration, movement and other bodily functions (1).

So why is it an issue if we have too much or too little?

This is where it gets interesting. Dopamine is so important for our motivation that too much or too little dopamine can can feelings of depression, anxiety and low mood. I recently read a book called “Thrilled to Death” by Dr. Daniel K. Levinson. The book details how our current society has created a recipe for diminished ability to feel pleasure and experience genuine happiness and fulfilment. In our current world, social media, gaming, messaging apps and the ability to connect with people at all times has fueled the cycle of pleasure seeking and instant gratification. We are so addicted to it that it is literally making us sick.

So how addictive is it?

In 1954 James Olds and Peter Milner accidentally discovered the pleasure centre of the brain. They conducted experiments on rats where they would place electrodes into specific parts of the rats brain. Rats were given the opportunity to press a lever and receive stimulation on that part of the brain. Not only did they continue to push the lever consistently but they continued up to 2000 times an hour! This proving the hypothesis that stimulation to the rewards centre of the brain is incredibly addictive (2).

What’s even crazier?!

Rats would literally die because they would forgo water, food and sleep to continue to push the lever and feel the pleasure. It is that addictive.

So how does that transfer to humans? Well look at any one of us who is constantly scrolling on TikTok or Reels and the amount of hours we spend literally wasting our time. We know its not good for us yet we still do it, because we are getting tiny hits of dopamine each time we see something or flick through to the next video. We are getting the same chemicals released into our blood that we would get from taking drugs, dopamine is being flooded into our system and it leaves us feeling good.

But at what cost?

Well to put it simply, we are overloading the pleasure centre of our brain and its leaving us feeling numb. We seek more and more of it to be able to feel something and nothing seems to be enough. Our brains are being altered by the high stimulation world we live in. We are building up a tolerance and overloading our brains reward system which means we search for more and more. We no longer lead simple lives, we are often trying to juggle a million things and live in chronic stress, adding fuel to the fire when it comes to our wellbeing and trying to manage it. Often the result is a feeling of hopelessness and deflation, constantly trying to tread water and get through each day. Life is tough these days and many people are just trying to survive. Low stimulation is boring for our brains yet that is what our bodies need.

So many people are suffering from Anhedonia and they don’t even know.

Anhedonia is a reduced ability to feel pleasure from the activities that would usually be enjoyable.

Things like:

• Listening to music
• Eating your favourite meal
• Having sex
• Achieving a goal you had set
• Watching a movie

So what are the signs of anhedonia? (3)

• You struggle to sleep or get too much sleep.
• Losing interest in things you enjoyed before like hobbies or things that brought joy before.
• You may feel more irritable and have a shorter fuse than usual.
• Your appetite changes. You eat more or less than usual.
• Persistent low mood that doesn’t seem to lift and lingers.
• Avoiding social gatherings and not wanting to spend time with people you care about.

Anhedonia presents quite similarly to depression but is very different and doesn’t accompany the feelings of sadness and emptiness that depression does.

So what can we do to bring balance back into our lives?

Here’s some things I do personally which help me to stay grounded and have a clear head:

• Be intentional with social media and set limits.
• Set boundaries to ensure you don’t bring work home.
• Get outside in the sun and connect with nature.
• Exercise – even if it just a short walk. Something is better than nothing.
• Practice gratitude and mindfulness.
• Set a robust routine and achieve small things gradually. Small wins are better than no wins. 1% better every day is better than nothing.
• Eat a balanced and nutritional diet. Limit caffeine to a few cups of coffee a day.
• Get enough sleep and read before bed, preferably not on a phone.
• Moving your body, dancing or just jumping around
• Cold plunges or showers, even for 30 seconds helps

These are all the things I have implemented in my life to help me lead a better more intentional life. Taking the time to slow down and enjoy the small things has helped to ground me. Remember that boredom and curiosity lead to creativity and innovation. We need these things to be able to live purposeful and enjoyable lives. I know that it is tempting to scroll and be constantly connected to others but too much of it isn’t helpful. Our bodies are an amazing vessel and we need to look after them. Our nervous systems thrive when we slow down. It is hard to do in this world but it is worth it for living a happy and meaningful life.

Thanks for reading!

Lydi