For years, I told myself I’d make time for fun… after I’d finished everything on my to-do list. After I was “on top of things,” after I was perfectly organised, productive, and had everything ticked off neatly.
Spoiler alert: that day never came.
My to-do list was like a bottomless buffet—always one more thing. Just one more email, one more “quick task,” and then I’d allow myself to enjoy life. Except… I didn’t. I pushed joy to the side in the name of productivity.
And here’s the kicker—I love fun! One of my core character strengths is humour and playfulness. My purpose in life? Fun, connection, and creativity. And yet, I treated it like a reward to be earned only when I’d been “good enough.”
Turns out, play isn’t frivolous—it’s absolutely essential. Especially for NeuroSpicy brains like ours.
Why ADHD Brains Need Fun
Our ADHD brains aren’t lazy—they’re running on different wiring. We tend to have lower dopamine levels than our neurotypical pals, which means we naturally seek stimulation, novelty, and joy to feel focused and engaged.
Fun and play are our natural medicine. They’re how we regulate, reset, and reconnect. Without them? We spiral.
What Happens When You Skip the Fun
When we skip fun in favour of “being responsible,” here’s what often happens:
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😩 Overwhelm builds, and burnout creeps in.
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🧠 Our brains chase dopamine in less helpful ways (hello, online shopping, binge-scrolling, and hyper-fixating on random hobbies).
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😞 We get stuck in a loop of all-or-nothing thinking and guilt.
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💥 We become reactive instead of intentional, snapping at the kids, missing deadlines, or avoiding everything altogether.
We’re not wired to go-go-go without play. That’s like expecting a race car to run without petrol. Eventually, we stall.
The Science of Fun for ADHD Brains
Let’s break down the neuroscience behind why play works:
- ✅ Dopamine Booster – Fun triggers the brain’s reward system, giving us the feel-good motivation we often lack when tasks are boring or routine.
- ✅ Focus Enhancer – Playful and creative activities increase engagement, helping us stay present and mentally sharp.
- ✅ Stress Reducer – Fun lowers cortisol and helps manage the overwhelm that can hijack our day.
- ✅ Executive Function Builder – Games, laughter, and novelty build skills like problem-solving, emotional regulation, and social connection.
What To Do Instead: Schedule the Fun FIRST
Rather than earning fun, what if you scheduled it first?
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🎨 Block out time for creative hobbies—painting, crafting, music, even just good ol’ doodling.
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🕺 Join a social activity that brings joy (bonus points if it has connection or light competition).
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🧘♀️ Make space to rest and play—sometimes it’s a quiet coffee at your favourite café, sometimes it’s karaoke.
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🧠 Notice what lights you up. Build in those moments as non-negotiables—just like meetings or meal prep.
If you wait until everything’s “done,” the fun will never come. Prioritising it sends a message to your brain: Joy matters.
The Outcome? A Life That Works WITH Your Brain, Not Against It
By embracing play, you’ll notice:
- ✨ Improved focus and emotional balance
- ✨ Better sleep and lower stress
- ✨ More laughter, more connection, more memories
- ✨ Fewer burnout cycles and guilt spirals
Play isn’t the opposite of productivity. It’s the fuel that makes it possible.
So if you’ve been putting fun at the bottom of your list—flip it. Put joy back where it belongs: at the top.
💬 I’d love to know—what’s one FUN thing you’re going to do this week?
And if you want more spicy strategies for self-care and productivity, check out this month’s NeuroSpicy Matters newsletter.
