ADHD and Anhedonia: Understanding the Link & Reclaiming Joy
- Kaitlyn Boudreault
- Apr 25
- 8 min read
Updated: Jun 8
We all have glimmers or something that brings joy to our lives.
But when these once-beloved hobbies like crafting or gaming suddenly feel flat and no longer spark excitement, you may be experiencing anhedonia—an inability to feel pleasure from glimmers that were once enjoyable.
These periods without joy are especially common for people with ADHD. Anhedonia can manifest as social withdrawal, fatigue, and emotional numbness, which can significantly impact your work, school, and relationships.
Recognizing how ADHD and anhedonia overlap can help with recovery, and finding neurodiversity-affirming strategies and treatment options to restore motivation, such as an ADHD therapist.
Below we'll explore anhedonia and its link to ADHD and how you can reclaim joy.
Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental difference and neurodivergence with three distinct subtypes: hyperactive-impulsive, inattentive, and combined. It alters how individuals think, feel, and engage with the world around them.
What is Anhedonia?
Anhedonia is a hallmark symptom of depression and other mental health conditions, involving the reduced or inability to experience pleasure.
As opposed to boredom, a temporary phase of being disinterested, anhedonia encompasses a profound long-term disconnection from various sources of happiness.
Two Main Forms
Physical anhedonia – diminished pleasure derived from sensory experiences. For example, food tastes bland, music feels uninspiring, and physical touch lacks warmth.
Social anhedonia – social interactions fail to offer the connection and warmth that you once had experienced. You may begin to avoid social gatherings because you feel drained or indifferent.
Understanding the differences between these two forms of anhedonia can provide clarity for what you are experiencing and help to inform strategies to manage them.
Key Symptoms of ADHD-Linked Anhedonia
Everyone experiences anhedonia differently, but for some, anhedonia is often a symptom of ADHD. These symptoms will manifest with varying degrees of severity depending on the person but can include:
Loss of interest in previously enjoyable activities
Emotional flatness or speaking in a monotone voice
Social withdrawal and isolation
Diminished enjoyment from sensory experiences (i.e, food tastes bland, music is uninspiring)
Physical fatigue and lowered libido
Why ADHDers Are Prone to Anhedonia
ADHD and depression co-occur frequently, with studies reporting prevalence rates of depression in individuals with ADHD ranging from 18.6% [10] to 53.3% [11].
Since anhedonia is one of the many symptoms of depression, the prevalence of Anhedonia among ADHDers may be of a similar frequency.
This prevalence highlights that strong connection between ADHD and emotional numbing and suggests that ADHDers may feel a disconnection from joy.
There is no exact cause for anhedonia. But the unique interplay of neurobiological processes, genetic predispositions, and environmental factors contributes to a higher prevalence of anhedonia among ADHDers. These factors include:
Lower baseline dopamine
Dysfunction in the brain’s reward pathways, particularly in the ventral striatum and prefrontal cortex
Lower baseline serotonin, which can reduce dopamine’s ability to function properly and exacerbate symptoms of anhedonia.
Executive-function challenges and chronic stress
Co-occurring conditions such as depression, (PTSD), bipolar disorder, (BPD)
Daily Impact of Anhedonia on ADHD Adults
Living with anhedonia can have profound effects on one’s daily life. Some of the challenges of ADHD-linked anhedonia include:
Area | Common Effects |
Overwhelming tasks, missed deadlines, incomplete work assignments and household chores | |
Social withdrawal, more interpersonal conflict, difficulty forming and maintaining relationships | |
Lack of enthusiasm for work, increased absenteeism, poor performance | |
Mental Health | Heightened isolation, low self-worth |
Avoidance of school, reduction in school grades and performance. |
Anhedonia vs. Apathy: Understanding the Difference
Many individuals with ADHD experience anhedonia and apathy.
But they present with key differences.
Apathy involves no motivation to try an activity, while anhedonia is wanting to engage in an activity, but it fails to elicit the joy you once got from it.
Recognizing whether you are experiencing anhedonia, apathy, or both can help with seeking the appropriate support.
50 Ways to Reignite Joy & Dopamine
Reconnecting with joy when you are experiencing anhedonia may take a lot of patience. Here are strategies to begin to rebuild your connection between your ADHD brain and pleasure:
Start Small: Set a timer for five minutes to engage in an activity you used to enjoy. Allow yourself to step back once the timer goes off without pressure to continue.
Create a Challenge: Set up a fun challenge for yourself, such as a 30-day drawing challenge or a daily photo project, to spark creativity.
Create a Cozy Environment: Make your space inviting and comfortable with soft lighting, warm blankets, or calming scents to encourage relaxation and enjoyment.
Try a New Podcast: Explore different podcast genres, from comedy to true crime, to stimulate your mind with fresh content.
Movement Matters: Engage in physical activity, even a short walk, to boost dopamine levels, enhance mood, and improve your emotional state.
Prioritize Sleep: Establish a consistent sleep routine, as quality rest is vital for emotional well-being and can reduce symptoms of anhedonia.
Connect Gently: Reach out to supportive friends or loved ones for small exchanges—whether it’s sharing a funny meme or a quick text—to feel less isolated.
Explore Nature: Spend time outdoors to enjoy the beauty of nature. Studies show that nature can boost mood and relieve stress and anxiety.
Practice Mindfulness: Engage in mindfulness exercises to help ground yourself in the present, making it easier to appreciate small moments of joy.
Join a Social Group: Participate in clubs or social activities that align with your interests to foster connections and support.
Practice Self-Compassion: Treat yourself with the same kindness, care, and understanding that you would offer a close friend.
Create Structure: Develop a daily routine that includes enjoyable activities, helping to provide stability and predictability in your day.
List Activities You Can Do Alone: Identify enjoyable activities you can do without social pressure when you feel low; for example, painting or gardening.
Create DIY Crafts: Engage in DIY projects like making candles, tie-dyeing shirts, or building small furniture. The hands-on approach can be rewarding.
Change Your Scenery: Work or study in different locations, such as a coffee shop, park, or library, to stimulate your senses and foster creativity.
Open a Journal for Dreams: Keep a dream journal by your bed and write about your dreams each morning. It can provide creative inspiration.
Script Your Adventures: Write short fictional stories or rap lyrics about your daily life or adventures—turn mundane moments into exciting narratives.
Try Guided Imagery: Use guided imagery meditations to visualize positive experiences, which can help boost emotional connections and creativity.
Explore New Recipes: Get adventurous in the kitchen by trying international cuisines or experimenting with healthy versions of comfort food.
Weekly Adventure Lists: Create an ongoing list of fun activities to try each week, allowing spontaneity based on your mood.
Try Portable Activities: Carry a small book, puzzle, or game that you can engage with during downtime to fill moments of boredom.
Explore New Music: Create playlists of uplifting or nostalgic music, as music can significantly influence mood and emotional state.
Engage Your Senses: Take time to indulge in sensory experiences, such as tasting different foods, listening to music, or enjoying nature’s sounds.
Follow Social Media Positive Accounts: Curate your social media feeds to follow accounts that uplift you, whether through humor, art, or positive quotes.
Bake for Friends: Spread joy by baking treats and sharing them with friends, combining creativity with connection.
Write Letters to Yourself: Compose letters to your future self or your past self, outlining your hopes, dreams, and affirmations.
Use Positive Affirmations: Create a list of affirmations that resonate with you and repeat them daily to reinforce your self-worth and positivity.
Explore VR Experiences: If available, use virtual reality apps to explore different places and scenarios, allowing your imagination to roam.
Engage in Sensory Activities: Fill a sensory bin with different textures (rice, beans, etc.) that can be calming and fun to explore.
Incorporate Playful Elements: Bring games into daily tasks, like timing yourself to finish chores or making tasks into friendly competitions with others.
Practice Daily Reflection: Spend a few moments each evening reflecting on the day, identifying moments of joy, however small.
Take Breaks for Breathing: Incorporate brief breathing exercises throughout your day to alleviate stress and recharge your emotional battery.
Limit News Consumption: Reduce the intake of negative news and media, which can contribute to feelings of overwhelm and distress.
Create Vision Boards: Visualize your goals and dreams through images and words that inspire you, keeping them in view to boost motivation.
Participate in Friendly Competitions: Join local or online competitions that align with your interests, whether gaming, sports, or trivia.
Read Uplifting Literature: Choose books, articles, or poetry that inspire or uplift, allowing for an emotional escape and rejuvenation.
Keep a Thought Worksheet: Write down negative thoughts, explore their origins, and reframe them with more balanced perspectives.
Engage in Acts of Kindness: Perform simple acts of kindness for others; altruism can lead to increased feelings of happiness and fulfillment.
Start a New Project: Working on a new creative or personal project can reignite a sense of purpose and motivation.
Get a Plant: Caring for a plant can provide companionship and bring joy into daily life.
Use Humor: Engage in activities that make you laugh, whether through comedy shows, funny videos, or humorous books.
Choose Mindful Eating Practices: Focus on the taste, texture, and aromas of food as you eat to enhance the experience and engage your senses.
Practice Grounding Techniques: Connect with your physical surroundings through grounding exercises, focusing on what you can see, hear, and feel.
Set Personal Challenges: Challenge yourself to do something outside your comfort zone, like trying a new recipe or exploring a nearby town.
Stay Hydrated: Drink plenty of water, as dehydration can impact mood and energy levels.
Host Themed Movie Nights: Choose movies centered around specific themes, genres, or cultures. Prepare snacks accordingly!
Compile a List of “Mini-Successes”: Regularly record small successes or achievements to build momentum and self-esteem.
Limit Comparisons: Avoid comparing your experiences or accomplishments to others; focus on your unique journey and personal growth.
Experiment with New Experiences: Try new practices such as pottery, dance, or martial arts that offer potential sources of joy and creativity.
Adopt a Mindset of Curiosity: Approach experiences with curiosity—everything becomes an opportunity to learn or find inspiration.
When to Seek Professional Help
While engaging in self-care and community-care strategies can be beneficial, if your symptoms become more severe and start to interfere with your daily life, professional help may be needed. Seek professional help if:
Feelings of emptiness lasts >2 weeks
Self-harm or suicidal thoughts appear
Daily tasks feel impossible
Sleep or appetite changes
There is increased reliance on substances or risk-taking behaviours.
There is a marked impairment to functioning at work, school, or home.
If you or someone you know is experiencing suicidal thoughts or thoughts of self-harm, the 988 hotline provides free crisis response 24/7/365 to those in across Canada. If you located outside Canada, please check YMHC's comprehensive crisis support list.
Treatment Options for Anhedonia in ADHD
For those experiencing anhedonia, there is no one clear-cut treatment option. Treatment usually involves a multimodal approach, combining medication and therapy:
Pharmaceuticals
The type of pharmaceuticals you try is personal. Whenever you are considering medications, you should consult with your doctor for support. Bupropion and nortriptyline may help alleviate symptoms of anhedonia in ADHDers by increasing dopamine availability.
Dialectical behavioral therapy helps with developing healthy coping mechanisms, while internal family systems therapy or Brainspotting therapy may be of support for ADHDers who are experiencing some form of trauma alongside anhedonia.
Book a Free 20-Minute Consultation
Do you experience the signs of anhedonia listed above? Ready to reclaim joy? Blue Sky Learning’s neurodiversity-affirming therapists in Ontario, Canada can support you.
Book a free 20-minute consultation to come up with a personalized plan to improve your dopamine levels
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