ADHD, dopamine and building better habits
When it comes to habit change, understanding how the brain works makes all the difference. This is especially true for people with ADHD.
I’ve been reading The Habit Revolution by Dr. Gina Cleo, which explores how small, consistent steps can create powerful changes in our lives. The science she shares on habit formation and neuroplasticity is especially relevant for ADHD brains, where dopamine and impulsivity play a big role in daily choices.
ADHD and Dopamine
Dopamine is central to motivation and reward. It’s what gives us that sense of satisfaction when we do something rewarding—and what encourages us to repeat it.
In ADHD, dopamine regulation often works differently. This can mean:
Lower baseline dopamine levels, leading to more craving for novelty and stimulation
Stronger pull toward immediate rewards rather than long-term goals
Impulsivity, which makes it harder to stick to habits or resist distractions
This is why people with ADHD may feel more “wired” for pleasure-seeking, and why habits can feel harder to build—or easier to lose.
How small habits help
The good news is that neuroplasticity works the same way in ADHD brains. Every time a new behaviour is repeated, the brain strengthens the pathways that make it easier next time. The trick is to make those habits:
Small enough to succeed at regularly
Rewarding enough to trigger dopamine
Consistent enough to become automatic
For example, instead of committing to an hour at the gym, someone might start with five minutes of stretching each morning. That small action creates a “win,” delivers a dopamine boost, and lays down the pathway for bigger habits later.
Hypnotherapy and ADHD Habits
Solution Focused Hypnotherapy is particularly helpful here. Through tools like the Miracle Question, clients can set a vision for change that feels meaningful. Hypnosis helps reduce stress and reinforce the small wins, making it easier to stay consistent and overcome impulsivity.
My perspective
Personally, I know how easy it is for good habits to slip—whether it’s late-night scrolling, pressing snooze, or making food choices that don’t serve me. I also know how powerful it is to stop blaming myself, and instead work with my brain’s natural wiring.
For ADHD brains, this shift is even more important. By understanding dopamine, impulsivity, and the way habits are built, it becomes possible to create strategies that work—with compassion, not criticism.
✨ If you have ADHD and want to build better habits, Solution Focused Hypnotherapy can help. Together we can create strategies that work with your brain, not against it.
Further reading I recommend:
The Habit Revolution by Dr. Gina Cleo – neuroscience-backed tools for habit change
Habits of a Happy Brain by Loretta Graziano Breuning – how dopamine, serotonin, oxytocin and endorphin shape behaviour
Make Change That Lasts by Dr. Rangan Chatterjee – practical strategies for lasting lifestyle changes