Dopamine, especially for ADHD

I have watched Ali abdaal's video episode about dopamine https://www.youtube.com/watch?v=l6BoSORXCUg 

Dopamine is limited reserved in our brain. If you start your day by doing easy, instant, effortless exciting or pleasurable things such as social media, entertainments, eating fast food, masturbation etc., your dopamine will be depleted and when the brain has low amount of dopamine, at the rest of the day, you will end up with no motivation or focus to do anything that requires effort such as study, work, etc.

• So, don't do the instant entertainment or pleasurable things in the morning; instead, keep it for at least until at the end of the day or after finished working, studying.
• I have quit social media.

Fortunately, there are some natural way to increase dopamine reserve

1. Physical movement - The more you move your body esp. after waking up, the more dopamine will be built in your brain. Ex. Exercise or walk after waking up, doing chores, cooking and etc.
2. The bored feeling - when you feel bored, the brain will build up the store of dopamine. Ex. Doing phone or social media fasting esp. after waking up and between working hours, reading novels or books instead of scrolling social media.
3. Flow state - When you do anything more than 15 minutes, you will enter the flow state, which will increase much more dopamine esp. when you are highly focus on it. But at the beginning(before 15 min), it is possible to feel struggling or scrambled because of low dopamine, but when the time pass by, you will feel a lot better in focusing because of gradually increasing dopamine. Ex. studying, cooking, programming, doing chores, etc. that longer than 15 minutes.
4. After showering, Taking a cold shower at least 30 second - this is derived from cold water immersion which can boost dopamine 2.5 fold and it stays for 2 hours. This concept is called pain-pleasure balance which is if you do the pleasure thing such as playing video game before working, you get guilty at the end. Instead, if you do the stress or hard things such as exercise, work, etc., you will get pleasure at the end.
5. Pursuit - it is your goal that you can sacrificed your life for, tip to find your pursuit is spending time in the nature at least 60 minutes every day. The nature's peaceful will make your mind more clear to get the answer much easier.

Conclusion: Do the thing that require much effort first, keep the easy thing for the later of the day or after the hard work is finished.

Another very good information about dopamine, and harmful of social media from Dr.K https://www.youtube.com/watch?v=P1ALkQMfkjc