Dopamine, ADHD, and Procrastination: Understanding the Role of Dopamine in the Neurodivergent Artist's Brain
- Caitlin Reid
- Jan 1
- 4 min read
Now that the holiday season has wound down, many of us may be feeling a noticeable shift in our energy and motivation. The excitement and anticipation of holiday gatherings, celebrations, and creative projects often provide a natural boost of dopamine—one of the brain's "feel-good" chemical.
But as life settles back into routine, we might find ourselves struggling to stay on track and tackle tasks that once felt manageable. For neurodivergent individuals, particularly those with ADHD, this post-holiday lull can hit especially hard. To help navigate this period and regain momentum, let’s dive into how we can give ourselves the boost we need to stay focused and productive.
In this blog, we’ll explore what dopamine is, its role in ADHD, how it affects executive functioning, and practical strategies to navigate dopamine-related challenges as a neurodivergent artist or filmmaker.
Dopamine—a key neurotransmitter in the brain—plays a crucial role in regulating motivation, reward, and executive functions. For neurodivergent individuals, especially those with ADHD, dopamine often behaves differently, leading to challenges in focus, emotional regulation, and task completion.
For neurodivergent artists and filmmakers, understanding how dopamine impacts their work and learning strategies to manage its effects can make a significant difference in their creative journey.
What Is Dopamine?
Dopamine is a neurotransmitter, a chemical messenger in the brain that carries signals between neurons. It’s often referred to as the “reward chemical” because of its role in creating feelings of pleasure and satisfaction. Dopamine is critical for:
Motivation: Encouraging goal-directed behavior.
Focus: Helping you concentrate on tasks.
Reward Processing: Reinforcing behaviors that lead to positive outcomes.
The Role of Dopamine in ADHD and Neurodivergence
For people with ADHD, dopamine production, release, and interaction with receptors don’t function typically. Here’s what’s happening in the ADHD brain:
Low Dopamine Levels: ADHD brains often have lower levels of dopamine available for normal brain processes.
Dysregulated Dopamine Transporters: The transporters responsible for reabsorbing dopamine work too quickly, leaving insufficient dopamine in the synaptic gap (where neurons communicate).
Reduced Dopamine Receptor Sensitivity: Fewer or less responsive dopamine receptors mean signals aren’t effectively transmitted.
This dopamine imbalance affects areas of the brain responsible for executive functioning, emotional regulation, and reward sensitivity, leading to common ADHD traits such as impulsivity, hyperfocus, and difficulty starting or completing tasks.
The ADHD brain is wired for dopamine-seeking but often struggles to produce or process it effectively.
What Are Executive Functions?
Executive functions are cognitive processes that help regulate behavior, emotions, and thoughts to achieve goals. They are often divided into the following categories:
Working Memory: Holding and manipulating information in your mind.
Example: Remembering lines of dialogue while filming a scene.
Inhibition Control: Suppressing impulses and distractions.
Example: Staying focused on directing rather than checking emails during a shoot.
Flexible Thinking: Adapting to new situations or changing strategies.
Example: Quickly reworking a shot list when bad weather disrupts plans.
Emotional Regulation: Managing feelings in response to events.
Example: Staying calm when technical issues arise on set.
Task Initiation and Completion: Starting and finishing tasks efficiently.
Example: Beginning the editing process without procrastinating.
How Dopamine Affects Executive Functioning
Dopamine plays a critical role in executive functioning by signaling reward and reinforcing behaviors.
When dopamine levels are low, tasks that don’t provide immediate gratification feel much harder to start or sustain.
For people with ADHD, the brain struggles to recognize the “reward” of completing mundane or long-term tasks. This creates challenges such as:
Forgetting important details (working memory).
Procrastinating or avoiding complex tasks (task initiation).
Feeling overwhelmed and unable to adapt when things go wrong (flexible thinking).
The Impact of Low Dopamine on Neurodivergent Artists and Filmmakers
Creative fields like filmmaking demand high levels of executive functioning—planning, problem-solving, and emotional resilience—all of which are impacted by low dopamine. For neurodivergent artists, these challenges may manifest as:
Difficulty Sticking to Schedules: Pre-production timelines may feel overwhelming.
Creative Paralysis: Struggling to begin projects without a clear, motivating “reward.”
Emotional Burnout: Dealing with setbacks on set or during post-production can feel disproportionately challenging.
Hyperfocus on Irrelevant Details: Spending hours on color grading a single scene while avoiding larger edits.
How Filmmakers with ADHD Can Manage Low Dopamine
1. Break Tasks into Small, Rewarding Steps
ADHD brains thrive on short-term rewards. Divide large projects into smaller, manageable steps and celebrate each accomplishment.
Example: Instead of “Finish editing the film,” aim for “Complete Scene 1 edits.”
2. Use External Rewards
Create external motivators to simulate dopamine spikes.
Treat yourself to a favorite snack or a break after finishing a task.
Use apps like Habitica to gamify your workflow.
3. Establish a Dopamine-Friendly Routine
Build routines that include activities known to boost dopamine:
Physical Exercise: A short walk or stretch session before a shoot.
Creative Play: Experiment with equipment or ideas unrelated to your current project.
Mindfulness: Activities like meditation can regulate emotions and improve focus.
4. Focus on the “Why” Behind Tasks
Connecting tasks to their long-term purpose can help reframe them as rewarding.
Example: Think of creating the perfect shot list as ensuring your team has a smooth production day, not just an organizational chore.
5. Prioritize Tasks with Visual Tools
Use visual task management tools like Trello or Asana to make goals tangible and track your progress. These tools help compensate for weak working memory.
6. Build Accountability Structures
Partner with a co-producer, assistant director, or trusted collaborator who can help keep you on track. External accountability can provide the dopamine “nudge” you need to stay motivated.
Final Thoughts: Navigating Dopamine, Procrastination, and ADHD in Filmmaking
Understanding dopamine’s role in ADHD helps neurodivergent filmmakers recognize why they face unique challenges—and why traditional advice doesn’t always work. By adopting dopamine-friendly strategies, you can navigate the demands of filmmaking and harness your creative potential.
Until next time, embrace your unique creative process!
Caitlin
Have tips or tricks for managing ADHD and procrastination due to dopamine challenges as a filmmaker?
Share them in the comments or connect with us on the Huvi Productions community page to keep the conversation going.
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