Scientists have proposed a dopamine menu to combat procrastination
Neuro-excellent people have started using a specialized tool called the "dopamine menu" to combat loss of concentration and difficulty in initiating tasks. This was reported by Medical Xpress magazine on June 4.
This method gained popularity in 2020 thanks to Jessica McCabe, a blogger and advocate for the rights of people with attention deficit hyperactivity disorder (ADHD). It is a list of personal activities that provide small, regular bursts of motivation throughout the day.
For people with ADHD or autism, such conditions are often associated with the regulation of dopamine, a neurotransmitter responsible for motivation, reward expectation, and the ability to hold attention. Studies show that people with ADHD have lower basal levels of this substance in their brains, which forces them to constantly seek additional stimulation.
According to the publication, dopamine is often referred to as a "feel-good" neurotransmitter, but that's an oversimplification. Although it plays a role in pleasure, dopamine is also strongly associated with motivation and the ability to initiate and maintain tasks.
The substance is produced in the hypothalamus, substantia nigra, and ventral region of the brain, and is secreted by the adrenal glands, kidneys, and gastrointestinal tract. A surge of dopamine occurs in response to certain actions, such as eating, spending money, or using social media, which causes the brain to repeat this experience.
The structure of the dopamine menu involves dividing activities into categories, similar to a restaurant's list of dishes. "Snacks" are quick things (like watering flowers or making coffee). "Main courses" require more time (walking or board games). "Side dishes" help to make unpleasant tasks more attractive (listening to music while cleaning), and "desserts" (watching the news feed on your phone) are recommended to be used sparingly. There are also "special offers" — rare events such as trips or attending events.
Experts emphasize that such a menu is not a to-do list and should not create additional pressure. Its purpose is to determine in advance the options for supporting the body in order to reduce cognitive load at times of low energy levels, when a person is prone to uncontrolled use of gadgets. Reducing the availability of bad habits and simplifying access to beneficial activities helps the brain work in a natural rhythm.
On May 6, Medical Xpress reported on the relationship between daily movement and emotional state. According to the study, more than 95% of participants felt a surge of energy after physical activity.
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