ADHD and Anhedonia: Understanding the Link and Reclaiming Joy
- Kaitlyn Boudreault
- Apr 25
- 9 min read
Updated: May 6
We all have something that brings joy and pleasure to our lives, which are also known as glimmers.
Are your once beloved hobbies, like crafting or gaming, no longer seen as glimmers?
If so, you might be experiencing a phenomenon known as anhedonia, which involves a reduced ability to find enjoyment from activities that you previously felt fulfilled with.
These feelings of anhedonia are particularly common among ADHDers.
Anhedonia can manifest as social withdrawal, fatigue, and emotional flatness and significantly impact your motivation levels, relationships, school life, and daily functioning.
Recognizing this relationship between ADHD and anhedonia can help with looking into effective management strategies and treatment options, such as an ADHD therapist.
Let’s delve further into anhedonia and its link to ADHD and how you can reclaim joy.
ADHD is a neurodevelopmental difference and neurodivergence marked by three distinct types: hyperactive-impulsive, inattentive, or combined (a combination of both).
This neurotype causes differences in how individuals think, feel, and interact with the world around them, which may lead to challenges in relationships, work, school, and various aspects of daily life.
What is Anhedonia?
Anhedonia is characterized as a unique symptom of depression or other mental health conditions that involves an inability or reduced ability to experience pleasure.
As opposed to boredom, which involves the temporary phase of being disinterested in your surroundings, anhedonia encompasses a profound disconnection from various sources of happiness.
Everyone experiences anhedonia differently, but for some, anhedonia is often a symptom of neurodivergence, including
Major Depressive Disorder (MDD)
Bipolar Disorder
ADHD
Individuals experiencing anhedonia may notice that activities that once sparked enthusiasm now feel bland. For instance, you may find it challenging to enjoy your favourite video game or feel disconnected during social gatherings.
Physical Anhedonia vs. Social Anhedonia
Anhedonia can be characterized into two distinct types, physical anhedonia and social anhedonia, each with different signs and experiences:
Physical anhedonia involves diminished pleasure derived from sensory experiences. For example, food tastes bland, music feels uninspiring, and physical touch lacks warmth.
Social anhedonia occurs when 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.
Anhedonia Signs and Symptoms
Recognizing these signs and symptoms of anhedonia may help to address them effectively. The signs and symptoms of anhedonia include:
A loss of interest in activities you once enjoyed
Emotional flatness: Speaking with no emotion or in a monotone voice
Avoiding social interactions and withdrawing socially from others
Diminished enjoyment from sensory experiences (like taste or touch)
Fatigue when engaging in your once favourite hobbies
Decline in libido or feelings of pleasure in sexual activities
These symptoms will manifest with varying degrees of severity depending on the person.
What Causes Anhedonia?
There is no one clear-cut cause for anhedonia. Instead, anhedonia is influenced by various factors, especially in ADHDers.
The interplay of neurobiological processes, genetic predispositions, and environmental influences contributes to a higher prevalence of anhedonia among ADHDers.
Dopamine Dysregulation in ADHD and Anhedonia
Dopamine is a crucial neurotransmitter responsible for reward processing and plays a vital role in ADHD and anhedonia.
In ADHDers, the brain’s reward pathways are less effective because there is a lower level of dopamine in these regions, particularly in the ventral striatum and prefrontal cortex.
Dysfunction in the brain’s reward pathways can disrupt motivation and pleasure and lead to anhedonia.
In addition to dopamine, serotonin levels may be reduced during a depressive state (which is more common in ADHDers), which can reduce dopamine’s ability to function properly and exacerbate symptoms of anhedonia.
Prevalence of Anhedonia in ADHDers
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.
Impact of Anhedonia on the Daily Life of an ADHDer
Living with anhedonia can have profound effects on one’s daily life. Some of the challenges that you may experience as an ADHDer with anhedonia include:
Decreased Motivation: Tasks will become overwhelming, and it may feel impossible to complete work or household chores.
Relationship Challenges: Social withdrawal can make it challenging to form and maintain friendships and romantic connections.
Feelings of Isolation: Anhedonia can lead to avoidance of social situations and a cycle of loneliness.
Difficulty in the Workplace: Anhedonia may result in a lack of enthusiasm or low energy, which can cause poor performance at work.
Academic Decline: Avoidance of school may result due to anhedonia, which can cause a reduction in school grades and performance.
Anhedonia vs. Apathy: Understanding the Difference
While both anhedonia and apathy can occur together in ADHDers, they present with key differences.
With anhedonia you may want to engage in an activity that once brought you pleasure, but it fails to elicit the joy you once got from it.
On the other hand, apathy involves a general lack of motivation or enthusiasm. You may recognize that you once enjoyed a certain activity, but you feel too drained to engage.
Recognizing whether you are experiencing anhedonia, apathy, or a combination of both can help with seeking the appropriate support.
How to Start Refilling Your Pleasure Bucket: Strategies for Anhedonia
Reconnecting with joy when you are experiencing anhedonia as an ADHDer may take a lot of patience and some intentionality. Here are 50 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 Reach Out for 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 last for more than a couple of weeks.
You are experiencing thoughts of self-harm or suicide.
Daily tasks become overwhelming.
You notice changes in sleep or appetite.
You find yourself increasingly reliant on substances or risk-taking behaviours to cope.
You can’t function at work, school, or in your daily home life.
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: Pharmaceuticals and Therapy
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 to discover which medications are best for you.
Based on the current literature, medications such as bupropion and nortriptyline may help alleviate symptoms of anhedonia in ADHDers by increasing dopamine availability.
Neurodiversity-Affirming Therapy
When combined with neurodiversity-affirming therapy, pharmaceutical interventions may yield better results.
Therapeutic options such as dialectical behavioral therapy help individuals develop healthy coping mechanisms.
While internal family systems therapy, EMDR, or Brainspotting therapy may be of support for ADHDers who are experiencing some form of trauma alongside anhedonia.
Book a Free Consultation
Do you experience the signs of anhedonia listed above?
Are you looking for ways to cope with anhedonia as an ADHDer and the lack of pleasure that it is causing you?
Blue Sky Learning has a team of neurodiversity-affirming therapists that can support you.
Book a free 20-minute consultation with one of Blue Sky Learning's expert neurodiversity-affirming therapists in Ontario, Canada, to come up with a personalized plan that suits your individual needs.
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