Written by David Berez
In my previous article, Dopamine Detox Part 1: Concept, Evidence, and Practice, I concluded by opining that the underlying ideas about this process—such as reducing overstimulation and re-engaging with meaningful activities—are grounded in well-established positive psychology principles.
Reducing reliance on instant rewards can help individuals refocus their attention on more fulfilling, long-term goals, aligning with positive psychology’s emphasis on lasting well-being. While a dopamine detox may not “reset” the brain’s reward system, it can serve as a useful tool for breaking bad habits and fostering a healthier relationship with everyday rewards.
There is a growing body of research suggesting a possible connection between ADHD (Attention-Deficit/Hyperactivity Disorder) and individuals in high-risk or high-stress professions, such as law enforcement. ADHD is a condition that involves difficulties with attention, hyperactivity, and impulsivity, which can sometimes influence occupational choices and workplace behaviors and at home with our loved ones and a dopamine detox may be the answer to greater well-being for ADHD cops like myself.
Here's what some of the research indicates:
ADHD Traits and Law Enforcement Work: Some studies suggest that individuals with ADHD might be drawn to high-stimulation professions like law enforcement, where the fast-paced, unpredictable nature of the job can engage their need for excitement and action. The structure and immediate feedback in police work can also be appealing to people with ADHD, who often thrive in dynamic environments (Purba & Demou, 2019).
Personally, I would always thrive in the chaos of work, and it was the “downtimes” that seemed to get me in trouble, specifically by looking for trouble. These moments often led me to operating on the fringes of the law, my own safety, and at times the safety of my colleagues. At times- ok often- I would bring these harmful traits home with me and create chaos at with my family because I always felt lost in the calm. Can you relate to this?
Challenges for Police Officers with ADHD: While certain aspects of police work may suit individuals with ADHD, the condition can also present challenges. Issues with impulsivity, attention to detail, and organizational skills could interfere with the duties of a police officer, especially in high-stakes situations. However, this is not universal—many individuals with ADHD develop coping strategies or benefit from appropriate treatment, allowing them to perform well in their roles (Queirós et al., 2020).
I find that ADHA traits in police officers work to our benefit when we are counted on the most, high stakes operations, risk vs. reward moments, laying it all on the line in service to another. The short-term moments of success. Where we often fail in our attention to detail is with documentation, report writing, interpersonal relationships, and the “little things” that are so important to long-term success.
Stress and Burnout: Studies on ADHD and high-stress professions indicate that individuals with ADHD may be more prone to stress and burnout. Police work is known for its high levels of stress, which may exacerbate symptoms of ADHD if not properly managed. This can lead to mental health concerns, including anxiety or depression, in officers who struggle with the combined effects of job stress and ADHD symptoms (Beshears, 2018; Frontiers in Psychology, 2020).
Burnout has become all too common for police officers creating an existential crisis of self-destructive behaviors, including an overwhelming rate of police suicides and failed personal relationships. Additionally, retention of police officers to remain on the job has suffered, which adds complications to the already struggling recruitment crisis. The principals of positive psychology speaks to mitigating burnout through positive interventions, including "practicing the pause."
Police Officers Seeking ADHD Diagnosis: Some police officers with undiagnosed ADHD may not recognize the symptoms until later in life, when challenges in their professional or personal lives prompt them to seek diagnosis and treatment. Once diagnosed, interventions such as medication, therapy, or organizational strategies can help mitigate the impact of ADHD symptoms (Purba & Demou, 2019).
If you, like me, regularly find yourself in a downward spiral, struggling with your relationships (especially at home with those that love you most), and feel like you just can’t catch up, consider an ADHD evaluation, seek a life coach, and try some research informed positive interventions that will reverse the spiral, or at minimum, stop you from going further down it.
Potential Strengths of ADHD in Law Enforcement: It's also important to recognize that ADHD isn't always a liability. Some studies suggest that individuals with ADHD can excel in roles requiring quick decision-making, adaptability, and problem-solving, which are key in law enforcement. They may also be more creative and resilient in the face of challenges, qualities that are beneficial in policing (Purba & Demou, 2019; Police1, 2018).
Controlling chaos is a hallmark of those who navigate the symptomology of ADHD, quite frankly it’s how we survive since our brains are in a constant state of it. We are also willing to take the risks that others become apprehensive of, because in those moments of chaos, we respond while they react. ‘Thinking’ can get you or someone else seriously hurt, or maybe worse. If we must be in the thick of things, when it feels like the sky is falling down around us, I want a fellow ADHD cop by my side. For there is often little time to ‘think’, and you just need to "do."
Practicing the Pause: While originally known as an intentional act to pause before reacting or making a decision, I am also using it in this context to be a bubble between chaos and order. Practicing the pause can offer significant benefits for police officers, particularly in high-stress environments, and can contribute to both a dopamine detox and improved well-being.
In terms of reducing impulsive reactions, police officers may choose to pause and reflect before responding to intense situations to mitigate impulsive reactions, which are often associated with high dopamine release. Over-reliance on dopamine-driven responses can lead to stress and burnout. By practicing the pause, officers may reduce this neurochemical overload, contributing to a "dopamine detox," where the brain is allowed to reset and reduce dependency on constant stimulation (Santos-Longhurst, 2020).
This can also improve decision-making under pressure, reducing errors and promoting better mental clarity. Police work is inherently stressful, and practicing the pause can help officers manage their stress more effectively by allowing them to process their emotions and regulate their physiological responses. Pausing helps reduce cortisol levels, which often spike during stressful encounters, and can decrease the likelihood of burnout. Mindfulness practices like these have been shown to reduce stress and improve psychological resilience in law enforcement (Smith et al., 2019).
Increasing Subjective Well-Being and Supporting Relationships
Over time, this practice can enhance long-term well-being and reduce stress associated with overstimulation. For police officers, practicing the pause provides both professional and personal benefits, contributing to a dopamine detox, improving decision-making, and fostering emotional well-being. This practice helps manage the effects of chronic stress, enhancing subjective well-being and supporting healthier relationships at home.
In my previous article, Dopamine Detox Part 1: Concept, Evidence, and Practice, I concluded by opining that the underlying ideas about this process—such as reducing overstimulation and re-engaging with meaningful activities—are grounded in well-established positive psychology principles.
Reducing reliance on instant rewards can help individuals refocus their attention on more fulfilling, long-term goals, aligning with positive psychology’s emphasis on lasting well-being. While a dopamine detox may not “reset” the brain’s reward system, it can serve as a useful tool for breaking bad habits and fostering a healthier relationship with everyday rewards.
There is a growing body of research suggesting a possible connection between ADHD (Attention-Deficit/Hyperactivity Disorder) and individuals in high-risk or high-stress professions, such as law enforcement. ADHD is a condition that involves difficulties with attention, hyperactivity, and impulsivity, which can sometimes influence occupational choices and workplace behaviors and at home with our loved ones and a dopamine detox may be the answer to greater well-being for ADHD cops like myself.
Here's what some of the research indicates:
ADHD Traits and Law Enforcement Work: Some studies suggest that individuals with ADHD might be drawn to high-stimulation professions like law enforcement, where the fast-paced, unpredictable nature of the job can engage their need for excitement and action. The structure and immediate feedback in police work can also be appealing to people with ADHD, who often thrive in dynamic environments (Purba & Demou, 2019).
Personally, I would always thrive in the chaos of work, and it was the “downtimes” that seemed to get me in trouble, specifically by looking for trouble. These moments often led me to operating on the fringes of the law, my own safety, and at times the safety of my colleagues. At times- ok often- I would bring these harmful traits home with me and create chaos at with my family because I always felt lost in the calm. Can you relate to this?
Challenges for Police Officers with ADHD: While certain aspects of police work may suit individuals with ADHD, the condition can also present challenges. Issues with impulsivity, attention to detail, and organizational skills could interfere with the duties of a police officer, especially in high-stakes situations. However, this is not universal—many individuals with ADHD develop coping strategies or benefit from appropriate treatment, allowing them to perform well in their roles (Queirós et al., 2020).
I find that ADHA traits in police officers work to our benefit when we are counted on the most, high stakes operations, risk vs. reward moments, laying it all on the line in service to another. The short-term moments of success. Where we often fail in our attention to detail is with documentation, report writing, interpersonal relationships, and the “little things” that are so important to long-term success.
Stress and Burnout: Studies on ADHD and high-stress professions indicate that individuals with ADHD may be more prone to stress and burnout. Police work is known for its high levels of stress, which may exacerbate symptoms of ADHD if not properly managed. This can lead to mental health concerns, including anxiety or depression, in officers who struggle with the combined effects of job stress and ADHD symptoms (Beshears, 2018; Frontiers in Psychology, 2020).
Burnout has become all too common for police officers creating an existential crisis of self-destructive behaviors, including an overwhelming rate of police suicides and failed personal relationships. Additionally, retention of police officers to remain on the job has suffered, which adds complications to the already struggling recruitment crisis. The principals of positive psychology speaks to mitigating burnout through positive interventions, including "practicing the pause."
Police Officers Seeking ADHD Diagnosis: Some police officers with undiagnosed ADHD may not recognize the symptoms until later in life, when challenges in their professional or personal lives prompt them to seek diagnosis and treatment. Once diagnosed, interventions such as medication, therapy, or organizational strategies can help mitigate the impact of ADHD symptoms (Purba & Demou, 2019).
If you, like me, regularly find yourself in a downward spiral, struggling with your relationships (especially at home with those that love you most), and feel like you just can’t catch up, consider an ADHD evaluation, seek a life coach, and try some research informed positive interventions that will reverse the spiral, or at minimum, stop you from going further down it.
Potential Strengths of ADHD in Law Enforcement: It's also important to recognize that ADHD isn't always a liability. Some studies suggest that individuals with ADHD can excel in roles requiring quick decision-making, adaptability, and problem-solving, which are key in law enforcement. They may also be more creative and resilient in the face of challenges, qualities that are beneficial in policing (Purba & Demou, 2019; Police1, 2018).
Controlling chaos is a hallmark of those who navigate the symptomology of ADHD, quite frankly it’s how we survive since our brains are in a constant state of it. We are also willing to take the risks that others become apprehensive of, because in those moments of chaos, we respond while they react. ‘Thinking’ can get you or someone else seriously hurt, or maybe worse. If we must be in the thick of things, when it feels like the sky is falling down around us, I want a fellow ADHD cop by my side. For there is often little time to ‘think’, and you just need to "do."
Practicing the Pause: While originally known as an intentional act to pause before reacting or making a decision, I am also using it in this context to be a bubble between chaos and order. Practicing the pause can offer significant benefits for police officers, particularly in high-stress environments, and can contribute to both a dopamine detox and improved well-being.
In terms of reducing impulsive reactions, police officers may choose to pause and reflect before responding to intense situations to mitigate impulsive reactions, which are often associated with high dopamine release. Over-reliance on dopamine-driven responses can lead to stress and burnout. By practicing the pause, officers may reduce this neurochemical overload, contributing to a "dopamine detox," where the brain is allowed to reset and reduce dependency on constant stimulation (Santos-Longhurst, 2020).
This can also improve decision-making under pressure, reducing errors and promoting better mental clarity. Police work is inherently stressful, and practicing the pause can help officers manage their stress more effectively by allowing them to process their emotions and regulate their physiological responses. Pausing helps reduce cortisol levels, which often spike during stressful encounters, and can decrease the likelihood of burnout. Mindfulness practices like these have been shown to reduce stress and improve psychological resilience in law enforcement (Smith et al., 2019).
Increasing Subjective Well-Being and Supporting Relationships
- Improved Emotional Regulation: At home, practicing the pause can foster emotional regulation, which is critical for maintaining healthy relationships. By taking a moment to reflect before reacting, individuals can respond to their family members more thoughtfully, reducing conflicts and enhancing emotional connections (Gottman & Silver, 2015). Improved emotional regulation is linked to higher subjective well-being, as it helps individuals manage negative emotions and promote positive interactions.
- Strengthening Relationships: In personal relationships, the practice of pausing allows individuals to engage in more mindful communication. Rather than reacting impulsively, which can escalate conflicts, pausing enables individuals to listen actively and respond with empathy, which supports deeper and more meaningful connections with loved ones (Carroll & Weiss, 2017). For police officers who experience high levels of stress at work, practicing the pause at home can help them transition more smoothly from their professional roles to their personal lives, enhancing overall relationship satisfaction and well-being (Beshears, 2018).
- Positive Interventions: Consider these research informed activities as your pause between work and home. Meditation, the gym, a run or walk, 30 minutes of reading, or journaling. When you get home it is important to be mindful, not mind-full.
Over time, this practice can enhance long-term well-being and reduce stress associated with overstimulation. For police officers, practicing the pause provides both professional and personal benefits, contributing to a dopamine detox, improving decision-making, and fostering emotional well-being. This practice helps manage the effects of chronic stress, enhancing subjective well-being and supporting healthier relationships at home.
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The opinions reflected in this article are not necessarily the opinions of LET
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