Intentionally Meeting the Need for Novelty with ADHD
A theme I’ve noticed coming up again and again with the folks I support—whether in coaching, therapy, or group settings—is the craving for something new. When brought up, it doesn’t always get recognized in that way, but the pattern is clear: impulsive choices or spending, chasing new hobbies, taking spontaneous trips, constantly seeking new information or learning new skills, changing jobs often, or starting exciting projects but never quite finishing them.
At the root of all of this? A need for novelty. For ADHD brains, this appears to be not just a preference but truly a biological need.
The Science Behind the Need for Novelty
One of the currently accepted theories around ADHD posits that ADHD brains are understimulated at rest. That means in order for us to feel regulated, focused, or even just okay, we often need more stimulation than the average nervous system. This is one reason why hyperactivity is so common—movement, noise, activity… they’re all unconscious ways we try to regulate ourselves and get the stimulation we need just to feel “normal”.
Novelty is particularly powerful. New experiences trigger a boost of dopamine, the neurotransmitter that helps with motivation, attention, and reward. But here's the catch: things are only “new” the first time. That extra dopamine hit doesn’t last once the activity becomes familiar. So we’re often left searching for the next new thing, just to feel regulated again.
Dr. William Dodson refers to ADHDers as having an “interest based nervous system” as opposed to an importance based nervous system non-ADHDers have. Meaning that people with ADHD are motivated by interest, competition, novelty or urgency rather than feeling motivated to do something just because it’s important. If one of those other elements isn’t present then an ADHDer is likely to have a difficult time starting that task.
When Unmet Needs Lead to Impulsivity
If this need for novelty isn’t recognized and intentionally supported, it often shows up through impulsivity. And while impulsive decisions sometimes lead to fun adventures or creative breakthroughs, they can also come with unwanted consequences—financial stress, burnout, relationship problems, unfinished goals, or shame. Most of the time, people aren’t consciously aware of this need for novelty and they might not talk about it using those words. You might here them talk about “making impulsive decisions”, or “never being able to follow a routine”, “getting bored easily”, “always looking for the next thing”, or “never feeling content with anything.” I see all of these as connecting back to the need for novelty, and outcomes that arise when that need isn’t understood or met.
But here’s the good news: when we understand this need, we can learn to work with it instead of against it.
Intentionally Meeting the Need for Novelty
You don’t have to move to a new city or drop hundreds of dollars to experience novelty. Tiny tweaks and subtle changes can go a long way. Here are just a few low-effort ways to meet that need:
Drive a different route to the grocery store
Try a new recipe, even a small twist on one you know
Sit in a different spot in your living room
Watch a movie in a genre you don’t usually explore
Read about a topic you've never studied before
Listen to a playlist created by someone else
Visit a nearby town or park you've never explored
Spontaneity can also be part of the plan. Intentionally leaving space in your schedule to follow your interests in the moment can help you feel more grounded and less reactive throughout the week.
Letting Go of Shame Around Changing Interests
One of the biggest mindset shifts I’ve made—and something I encourage in others—is reframing how we view switching hobbies. I have a massive hobby graveyard. For years, I felt guilty about the supplies I bought but never fully used. Now, I budget a set amount each month for new hobbies or creative supplies and have shifted my mindset to my hobby being learning new crafting skills. That reframing allows me to lean into my current hyperfixation, and switch things up that hyperfixation has ended, so long as I’m not spending more than I can afford on it.
Applying Novelty Within Work and Projects
In my business, I build in room for novelty by running multiple projects at the same time. I might be drafting new training content, outlining a blog post, building a download, or brainstorming a group series—all within the same season. Some projects have hard deadlines to keep me accountable, while others are intentionally open-ended so I can follow my interests.
Each week, I schedule time for content creation, and some days I follow a list of clear tasks, while other days I let myself chase what’s sparking energy that day. To make sure nothing gets permanently lost, I use systems to track in-progress ideas so I can return to them when the time is right.
Ready to Try it Yourself?
Want ideas to get started? I created a free downloadable resource called the Novelty Menu—a curated list of over 100 different ways to engage with novelty, organized by cost and how much planning they require. Whether you’re looking for a spontaneous five-minute dopamine boost or something more immersive to plan ahead, you’ll find options that meet your energy and budget.
Click on the image below to download the 2 page pdf
Supporting Your ADHD Brain with Curiosity Instead of Criticism
If you’ve ever been hard on yourself for being impulsive, scattered, or “all over the place,” consider this: maybe your brain was just looking for novelty—and doing its best to get a need met. What if, instead of fighting that, you planned for it?
You don’t need to eliminate your desire for newness—you can work with it in a way that’s aligned with your values, low risk and budget-friendly.
I encourage you to consider ways that you already meet your need for novelty and ways that you could plan for it in your life.
Bobbi-Jo Molokken
ADHD Coach & Educator | Embrace the Muchness
