Ever noticed that the more you “treat yourself” with Netflix, snacks, scrolling or online shopping… the more anxious, restless or flat you feel afterwards?

You’re not imagining it, my friend. In this episode we’re talking about dopamine layering – stacking multiple feel-good hits at once & how that cocktail can quietly crank up anxiety & numbness, especially in ADHD brains.

We’ll unpack what’s actually going on in your brain using Dr Anna Lembke’s work (Dopamine Nation), plus my very real Christmas break story where I accidentally turned my nervous system into a dopamine sh*t storm.

Inside the episode, we explore:

What dopamine layering is & how it shows up in everyday life
Why ADHD brains are extra sensitive to dopamine spikes & crashes
How “treat yourself” habits can secretly fuel anxiety & emotional numbness
Fast vs slow dopamine, explained in simple ADHD-friendly language
How to do a gentle “dopamine audit” without shame or self-judgment
Practical ways to un-layer your dopamine so you feel calmer & more present
Mini dopamine resets & how to build your own “slow dopamine menu”

If you’ve ever wondered, “Why do I feel so anxious & empty unless I’m watching something, eating something or scrolling something?” this episode will help you see your experience through a whole new lens.

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#149 Dopamine Layering: The Hidden Reason You Feel Anxious & Numb

Navigating Adult ADHD