DHD Newsletter: Reward Yourself for Being Awesome (ADHD Style)

Hey friend!

Let’s be real: ADHD brains work differently. We don’t get the same dopamine hit from finishing tasks as neurotypical folks do. That’s why staying motivated feels like trying to ride a bike uphill—with square wheels.

Here’s the good news: There’s a super simple (and kind of fun) solution.

Reward yourself. Regularly. Intentionally. On purpose.

Yes, even for the small stuff. Especially for the small stuff.

Why Rewards Work for ADHD Brains

ADHD brains are always chasing dopamine—the “feel good” brain chemical that makes us want to do stuff.

So when we reward ourselves, we’re giving our brains a healthy hit of dopamine. It creates a positive loop:

Without that reward? The task feels like a dead-end. Boring. Useless. Skippable.
With a reward? Suddenly your brain goes: “Ooooh yes, let’s do that again.”

ADHD-Friendly Reward Tips

1. Reward Small Wins, Not Just Big Goals

Finished a boring task? Sent that email you avoided all week? Took your meds on time?
Celebrate it.
Don’t wait until you’ve climbed the mountain. High-five yourself for each step.

Examples:

• Watch a 5-min funny video

• Sip your favorite drink

• Put a sticker on a chart (yes, adults can use stickers too)

• Send yourself a “you did it!” voice note

2. Pick Rewards That Actually Motivate You

Don’t just reward yourself with something you think you should want. Pick something that makes you smile.

• A dance break to your favorite song

• A guilt-free 10-min scroll

• A bite of your favorite snack

• A short gaming session

Ask yourself: Would I actually look forward to this?

3. Make Rewards Easy and Instant

If the reward takes too long or is hard to access, your brain won’t care.
Make it simple and quick—so the dopamine shows up right when the task is done.

Pro tip: Set up a “reward box” or list so you’re not stuck thinking of something in the moment.

4. Use Rewards to Break Through Resistance

Struggling to start something? Use a “when I do X, then I get Y” reward trick.

• "When I write for 10 minutes, I get to watch a cat video."

• "When I clean for 5 minutes, I get 5 minutes of snack + rest."

• "When I check off 3 to-dos, I get a dance party break."

It's not bribery. It's strategy.

Bonus: Create a Dopamine Menu

Write down 10 small things that give you joy, energy, or comfort. These are your go-to ADHD rewards.

Here’s a sample to get you started:

• Text a friend a silly meme

• 5-minute stretch

• Listen to one energizing song

• Play with a fidget toy

• Watch one short, happy video

• Cuddle your pet

• Do absolutely nothing for 3 minutes

Conclusion: Be Your Own Hype Team

ADHD brains need acknowledgment, novelty, and encouragement—and rewards check all three boxes.
So stop waiting until you finish everything to feel proud. You’re doing awesome stuff every day—now reward it.

Because when you treat your brain like it’s awesome, it shows up for you in amazing ways.

Go celebrate yourself—ADHD style. You’ve earned it.