Neurodivergent Joy
How To Cultivate More Of What Makes Your Brain Happy
As people with ADHD, we struggle with many things. We are easily prone to overwhelm, burnout, and masking from societal pressure.
Because we face so many challenges, finding JOY in our lives is not a luxury. It’s a necessity for a thriving neurodivergent brain.
We know by now that the amount of stress we deal with directly impacts our mental health, our quality of life, and even potential length of life.
It’s important for us to not just weather the storm, but to find joy along the way. Let’s chat about why it’s so important and how we can cultivate more.
Understanding Neurodivergent Joy – Why It’s So Different
ADHD brains are chronic dopamine chasers. Nothing gives us more motivation (and often joy) than dopamine does.
We are dealing with interest-based nervous systems – which refers to a motivation style where individuals are more driven by tasks that spark their interest, by novelty, or by challenge – unlike many neurotypical people who are able to be motivated by perceived importance.
This means things that we do NOT find joy in will likely feel boring and monotonous to us.
This can lead to chronic job hopping or being miserable in your work life.
This is why traditional self-care advice often fails for neurodivergent people. Our sensory needs are different.
What brings joy to neurodivergent people is not about what works for neurotypical people – it’s about what uniquely works for you.
Finding Out What Floats Your Boat
The first step it to find your joy triggers. Or glimmers.
Start to notice things like – what activities make you feel energized?
What ones do you find engaging?
What activities make you feel peaceful?
Try to pay attention to where you are getting your positive dopamine boosts from.
What types of things, tasks, or environments light up your brain.
Make you smile.
Or make you feel that cozy comfort feeling.
What about things you USED to enjoy?
What did you love before you grew up?
What brings joy to me may not bring joy to you and vice versa.
Even within relationships – its important to honor everyone’s joy.
Take a few moments and create a Joy List for yourself – name the big and little things that make your brain feel good.
Design A Life That Sparks Joy
Here are some tips for designing a life for yourself that sparks joy.
- Create dopamine menus for when motivation is low
- Try to create small micro-doses of joy – tiny accessible ways that you can inject fun into your day.
- Build joy into your routines – without making it an obligation. For example I picked one time a week to dedicate to making art – it brings me joy and making sure I have time for it is good for my soul.
- Create your sensory diet and the most sensory friendly environment you can for work, school, and home.
- Have things nearby that make you smile – photos, knickknacks, etc.
- Play music that you love or find nostalgic.
- Have a two minute dance party
- Do something silly
Don’t Forget
Finding joy – creating joy – is not wasted time.
It’s time for your brain to be happy, to take a break from exhaustion.
To recover from all the masking or peopleing or adulting.
Make joy easily accessible so that when life feels like too much, you can fall back to those micro-doses of joy.
Your joy is every bit as important as anything else or anyone else in your life.
Prioritize you.
Joy Is Essential
Joy is personal, and it’s something that you can intentionally cultivate.
Experiment with fun things and find out what brings you joy.
Prioritize joy in small, sustainable ways.
What is one thing you can do today that makes your neurodivergent brain happy?
Don’t Delay Joy
Kat Sweeney, MCLC