Do you ever find yourself standing in front of an open fridge, not because you’re hungry, but because your brain feels “stuck”? Or perhaps you’ve spent forty-five minutes scrolling through Instagram in the parking lot of a trailhead in Golden, unable to just get out and hike?
If you live with ADHD, these aren’t just “bad habits.” They are symptoms of dopamine-seeking behavior. While many blogs talk about “dopamine detoxes,” the reality for neurodivergent individuals in a high-performance city like Denver is more complex.
The Science: Tonic vs. Phasic Dopamine
To understand why your brain “seeks,” you have to understand the two ways dopamine works. Most general mental health blogs miss this clinical distinction:
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Tonic Dopamine (The Baseline): This is the steady “background” level of dopamine in your brain. Research shows that ADHD brains often have lower tonic levels. This feels like restlessness, boredom, or a “fog.”
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Phasic Dopamine (The Spike): This is the quick hit you get from a notification, a sugary snack, or a risky decision.
Because your tonic (baseline) is low, your brain is wired to hunt for phasic (spikes) to feel “normal.” Sometimes dopamine-seeking is a mask for high-functioning anxiety. This is why a person with ADHD might pick a fight or impulsively shop online—it’s a survival mechanism for a starved reward system.
Why Denver Can Be a “Dopamine Trap”
Denver is a city of high-stimulation. We have a “work hard, play hard” culture that can inadvertently fuel unhealthy dopamine loops:
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The Professional “Push”: The pressure of the Tech Center or the startup scene in LoDo rewards “hustle culture,” which is essentially a series of high-stress phasic spikes followed by a massive crash.
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The Comparison Trap: Seeing peers constantly “crushing it” on 14ers or at Red Rocks via social media triggers the anticipatory dopamine loop, making you feel “behind” before your day even starts.
Designing Your “Dopamine Menu”
Instead of a “detox” (which rarely works for ADHD brains), we recommend a Dopamine Menu. This helps you choose “Slow-Burn” dopamine over “Flash-Fire” dopamine.
🥗 Appetizers (5-10 Minutes)
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The Sun-Check: Step outside for 5 minutes of direct Colorado sunlight. This triggers natural neurotransmitter regulation.
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The Micro-Movement: Do one set of stairs or a quick lap around your office block.
🍲 Entrées (30-60 Minutes)
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Nature-Bathing: A walk through Washington Park or Cheesman Park without headphones. Nature provides “soft fascination,” which restores directed attention.
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High-Intensity Interval Training (HIIT): Denver’s fitness culture is a win here. A 30-minute intense class provides a more sustainable “tonic” boost than a morning spent on TikTok.
🍰 Desserts (Use with Moderation)
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Social media, gaming, or binge-watching. These are fine in small doses, but only after you’ve had your “entrée.”
How Specialized Therapy Helps
At My Denver Therapy, we don’t just tell you to “put your phone away.” We use evidence-based approaches to help you regulate your nervous system:
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Executive Function Coaching: Learning to manage the “gap” between the urge to seek and the action.
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CBT for ADHD: Identifying the “all-or-nothing” thinking that leads to dopamine crashes.
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Somatic Regulation: Teaching your body to feel safe in the “quiet” moments when dopamine is low.
Clinical Insight: “Dopamine seeking isn’t a lack of willpower; it’s a brain trying to find its balance. Our goal in therapy is to help you build a life where your baseline feels good enough that you don’t have to chase the spikes.” — The My Denver Therapy Team
Ready to Break the Loop?
If you’re tired of feeling like your brain is constantly “hunting” for the next hit of stimulation, we can help. Our Denver-based therapists specialize in neurodivergent-affirming care. Contact us today to get started.
Is your child showing these signs? See our guide for ADHD in teens.
