Why ADHDers have to beware of dopamine deserts

Understanding the quiet phase where motivation evaporates and how to keep moving forward

Photo by Katerina Kerdi on Unsplash

If I had to describe 2025 so far in one word I would have to choose “untethered”. After two years of extreme highs and lows, culminating with the release of my first book “It All Makes Sense Now”, last August, I craved a year of less. Less demands, pressure, visibility and expectations. I wanted to slow down but not stop, and I think I’ve accomplished that. The only catch is that it’s not just the pressure and demands I am experiencing less of, I’m also feeling less motivated, driven and focused.

I experienced a brief respite from this untethered feeling back in April when I spoke at the Mom 2.0 conference. The conversations and interactions I had at this event provided the last piece of clarity I needed before committing to my next long-term goal. On the flight home I began the outline for what I hope will grow into my next book.

I couldn’t stop thinking about this project. I set up a weekly body doubling and accountability session with another aspiring author. I felt activated and motivated in a way I hadn’t felt for months. Until I didn’t. The motivation crash happened frighteningly quick, and it wasn’t long before I realized what had happened. I was languishing in a dopamine desert.

What exactly is a dopamine desert?

A dopamine desert is a metaphor I created to help describe the space between embarking on a new goal and seeing results. It’s that phase when all the excitement and anticipation of something new has worn off, but we have yet to experience any feeling of progress or reward. The novelty of a new landscape is gone but our destination is not anywhere on the horizon. We are hot, dusty and exhausted from the effort. Everything that stretches in front of us seems flat, uninteresting and inhospitable.

Dopamine deserts are a challenge for anyone that finds themselves navigating one, but they are extra dangerous for those of us with ADHD. Our ADHD brains mean we process dopamine more quickly than a neurotypical brain, so we aren’t as naturally motivated when the newness of a situation wears off and the promise of a reward seems miles away. Executive function struggles like prioritization, pacing, self-monitoring and emotional control mean we might feel the impact of an already inhospitable environment in a much more intense way.

While it is common for our goals to be abandoned in a dopamine desert that doesn’t mean we should avoid them or that they are impossible to navigate. If we can increase our understanding of the challenge these deserts present and the strategies that help us navigate them, we increase the chances we will find our way through.

Don’t head out too fast and take breaks before you need them

ADHDers often tend to be sprinters. We love to move fast and jump into new opportunities with an abundance of energy and ambition. This can be one of our greatest strengths in certain circumstances but a huge limitation in others. If we sprint out into a dopamine desert with no thought of pacing, we will likely collapse long before we reach our destination. When embarking on mid- and long-term goals it can be helpful to study how marathoners approach a long hot race. They pay attention to pacing the early part of the race. If they start out too fast, they pull back and attempt to conserve for the boring middle miles. They allow for brief periods of recovery at water stations and then keep moving at a main table clip. Pacing isn’t natural for many ADHDers so plan on checking in with yourself and getting real about how sustainable the speed at which your moving might be.

Track your progress

Many ADHDers live in the here and now and struggle to notice wins unless they are dramatic enough to hold our attention. This trait can be a huge hinderance in a dopamine desert. When there is nothing but flat dusty earth stretching out all around you, it can be hard to see that progress is happening. We must find ways to quantify and recognize our progress. Create an intentional practice of reflecting on wins to help with the desire to keep moving towards your destination.

Don’t head out alone

As a desert dweller it has been drilled into my brain that you should never attempt a hike in hot conditions alone. This advice applies to our pursuit of long-term goals as well. Gentle support and accountability make the challenging phases more tolerable and help ground us when the heat feels unbearable. Your goal might be a solo pursuit but that doesn’t mean you have to complete the entire process alone.

Find ways to visualize your destination before you can see it on the horizon

Dopamine is released in our brains when we anticipate a reward, not when we actually receive it. When you are staring at a horizon that seems flat and endless you must find ways to visualize your reward. Coming back to your why often is essential. Designing an active practice to stay in touch with what is driving you forward is critical if you hope to reach your destination.

The dopamine desert I find myself in currently promises to be quite expansive. Tasks like completing my next book proposal and querying agents are intimidating, exhausting and the potential payoff is far from guaranteed. The path ahead is long and unlike the rush of a book launch or a speaking event, there’s no immediate feedback, just the quiet work of showing up, again and again.

This isn’t the part of the journey that gets the spotlight, but it’s where endurance is built and clarity is forged. With the right support, grounded strategies and self-compassion, I will find my way through.

Understanding my brain and behaviors after an adult ADHD diagnosis has had an incredible impact on how I now navigate my life. It’s my mission to help others with ADHD make sustainable changes that are aligned with their strengths and values. My book “It All Makes Sense Now” is a great place to start exploring ADHD. If you are looking to dive deeper, please consider becoming a paid subscriber of this page. Monthly and annual subscribers receive access to a monthly zoom Q&A session and access to archived posts. Founding members receive the additional benefit of one 1:1 coaching session per year. As we build this community, I’m offering all new subscribers 20% off their first year. No coupon code required.