Understand ADHD. At Your Own Pace.
30 evidence-based knowledge cards help you better understand ADHD. Short, easy to understand, and always supportively worded. A new nugget every day, right in your app.
Understanding ADHD
Dopamine regulation, executive functions, hyperfocus as a strength, time blindness, and ADHD as a spectrum. The fundamentals that help you understand yourself better.
Dopamine and Motivation
Why motivation works differently with ADHD — and what dopamine receptors have to do with it.
Executive Functions
75-85% struggle with planning and organizing. It's not you, it's neurobiology.
Hyperfocus as a Strength
ADHD isn't just distractibility. Hyperfocus is a real superpower — if you know how to use it.
Time Blindness
Time feels different with ADHD. No internal clock, no sense of how long things take.
ADHD is a Spectrum
ADHD shows up differently for everyone. No two people tick exactly the same way.
Sleep & ADHD
40-70% have sleep problems. Your internal clock simply ticks differently. Blue light, evening routines, and the bidirectional relationship between sleep and ADHD symptoms.
Sleep and ADHD
40-70% of adults with ADHD have sleep problems. You're not alone.
Your Circadian Rhythm
Your circadian rhythm is shifted. You wake up late at night — not because you're lazy.
Blue Light and Sleep
Screens in the evening suppress melatonin. With ADHD, this effect is even stronger.
Your Evening Routine
A consistent evening routine signals your brain: time to wind down.
A Positive Cycle
Sleep and ADHD symptoms influence each other. Better sleep = better days.
Building Habits
Implementation intentions, if-then plans, external scaffolding, habit stacking, and tiny habits. Proven strategies that work especially well with ADHD.
The Magic of If-Then Plans
Implementation intentions double your success rate. A fixed plan takes the decision away from your brain.
Build External Scaffolding
Your working memory is overloaded. External tools — calendars, timers, checklists — offload your brain.
Fewer Decisions
Every decision costs energy. If-then plans reduce the mental load.
Habit Stacking
Link new habits to existing ones. 'After my coffee, I do X.'
Start Small, Think Big
Make the habit so small it's ridiculously easy. Then build from there.
Emotion Regulation
Rejection sensitivity, the amygdala-PFC connection, dysregulation as a core feature, self-compassion, and the power of naming emotions.
Understanding Rejection Sensitivity
RSD is real. Criticism hits you harder than others — not because you're oversensitive, but because your brain processes rejection differently.
Your Brain and Emotions
The connection between amygdala and prefrontal cortex works differently. Emotions hit harder.
Emotions as a Core Feature
Emotional dysregulation isn't a side effect — it's a core feature of ADHD.
The Power of Self-Compassion
Self-criticism makes everything worse. Self-compassion gives you room to breathe.
Labeling Emotions Helps
Affect labeling activates the prefrontal cortex. 'I'm angry' reduces the intensity.
Exercise
Just 20 minutes of walking improves executive functions. Green environments, movement breaks, and why sports are a powerful ADHD ally.
Exercise as an Ally
Meta-analyses show: exercise improves ADHD symptoms. No extreme sports needed.
Attention Through Movement
Even a single exercise session improves attention and impulse control.
20 Minutes is Enough
20 minutes of moderate exercise improve executive functions. No marathon required.
The Power of Nature
Exercise in green environments has additional positive effects on ADHD symptoms.
Movement Breaks Work
Short movement breaks improve concentration. Stand up, stretch, take a few steps.
Nutrition
Omega-3, blood sugar stability, protein breakfast, iron and zinc. How the Mediterranean diet can support cognitive function.
Stable Blood Sugar
Blood sugar swings amplify ADHD symptoms. Eating stable helps.
Protein Power in the Morning
A protein-rich breakfast provides amino acids for dopamine synthesis.
Iron and Zinc
Low iron and zinc levels are more common with ADHD. A check-up can be worth it.
Mediterranean Diet
Mediterranean eating supports cognitive function. More fish, olive oil, vegetables.
Important Note
The psychoeducational content in DopaLoop is for educational purposes and does not replace medical or therapeutic advice. If you're experiencing mental health difficulties, please consult a qualified professional.