ADHD

  • ADHD

    Kickstart Your Happy Hormones with This 30-Day Dopamine Boost Challenge

    Let’s get real for a second. When was the last time you felt actually excited about life? (Sorry if that’s dark 😬) I’m talking about that dopamine boost, buzzing-with-energy kind of excitement that makes you feel like you can take on anything.

    Struggling to remember? You’re not alone.

    Most of us are stuck on autopilot—scrolling through Instagram, half-watching Netflix, and feeling more meh than motivated. But here’s the thing: when you feel low on dopamine, everything feels harder.

    Focus is elusive, motivation is nonexistent, and even getting through the day feels like a slog.

    Dopamine steps in as your brain’s natural motivator—it’s the chemical that gives you those feel-good vibes, drives you to chase goals, and helps you power through tough tasks.

    Low dopamine levels make you feel flat, burnt out, and too comfortable staying in your comfort zone.

    Sound familiar?

    Let’s fix that.

    You don’t have to stay stuck in this cycle. Boost your dopamine levels and kickstart your happy hormones in just 30 days.

    What is Dopamine and Why Does It Matter?

    Dopamine is your brain’s hype man. It’s the reward chemical that fires up when you do something your brain thinks is awesome—like crushing a workout, finishing a project, or even just checking something off your to-do list.

    It’s that rush you feel when you’re on top of your game and killing it.

    Dopamine is what makes you feel good, motivated, and ready to tackle whatever comes your way.

    But when dopamine levels drop, things change. Suddenly, getting through the day feels like wading through mud.

    You’re tired, you can’t focus, and even the easiest tasks feel impossible.

    Low dopamine means low energy, zero motivation, and a whole lot of “I’ll do it tomorrow.” It’s basically burnout’s best friend.

    Here’s the good news: you can boost your dopamine naturally. Yep, no crazy supplements or weird hacks—just simple, everyday habits that will have your brain firing on all cylinders again.

    When your dopamine levels are where they should be, you’ll feel more focused, energised, and ready to take on whatever life throws at you. Plus, your mental and emotional health will get a serious upgrade.

    Win-win, right?

    Signs You Might Have Low Dopamine

    Do you feel like you’re dragging yourself through life on autopilot? Like no matter how hard you try, you just can’t get it together? That, my friend, might be low dopamine rearing its ugly head.

    Here’s how you can tell if your dopamine levels are running on empty:

    You can’t focus to save your life. No matter how much coffee you drink or how many times you stare at that to-do list, nothing’s happening. It’s like your brain is saying, “Yeah, no thanks.”

    Motivation? What’s that? Everything feels like a chore. You’re stuck in “meh” mode, and even the stuff you used to love isn’t sparking any joy.

    You’re tired… all the time. And not just the “I need a nap” kind of tired. This is that deep, bone-level exhaustion that no amount of sleep seems to fix.

    dopamine

    Mood swings for days. One minute you’re fine, the next you’re ready to snap at the smallest thing. Low dopamine can make your mood as unpredictable as British weather.

    You can’t remember the last time you truly enjoyed something. That sense of joy or excitement? Gone. Dopamine is the chemical that makes you chase rewarding experiences, and without it, life just feels a little… dull.

    If any of this is hitting a little too close to home, don’t worry—you’re not alone. The good news? You can fix it. And that’s where the 30-Day Dopamine Boost Challenge comes in.

    Let’s get those happy hormones flowing and kick burnout to the curb, shall we?

    How the 30-Day Dopamine Boost Challenge Will Help You Feel More Alive

    So, how does this challenge snap you out of your dopamine slump? Good question!

    Let’s get into it.

    dopamine challenge

    The 30-Day Dopamine Boost Challenge is all about giving your brain what it needs to start firing on all cylinders again.

    We’re talking about small, science-backed habits that’ll get your happy hormones buzzing and turn that burnout into pure energy.

    You won’t need to overhaul your whole life (who has time for that, anyway?), but these little tweaks are going to make a massive difference.

    Here’s what this challenge will do for you:

    Daily Dopamine Hits

    We’re not going big and crazy here. Instead, think of small, simple actions you can sprinkle throughout your day.

    These are the things that will naturally boost dopamine—like adding a quick burst of movement, swapping out your snack for a brain-boosting food, or squeezing in five minutes of mindfulness.

    daily habits to boost dopamine

    These dopamine hits add up and trust me, your brain’s gonna love it.

    Starting your day with low dopamine can make even getting out of bed feel like a challenge, especially if you have ADHD. But a simple, dopamine-boosting morning routine can change everything. Want to learn how to kickstart your day with energy and focus? Check out this low dopamine morning routine specifically designed for ADHD brains.

    Burnout Busters

    Feeling fried?

    Been running on empty for too long?

    This challenge hits the reset button on your energy and focus. With easy-to-follow actions to stop the burnout in its tracks and start refilling your mental fuel tank.

    You’ll notice more energy, better focus, and a lot less of that ‘I can’t even’ vibe.

    Happy Hormone Hacks

    Want to feel good? Of course you do.

    This challenge offers hacks that boost dopamine to keep you motivated, productive, and, let’s be honest, happier.

    We’re all about making things sustainable and easy, so you can actually stick with it.

    adhd burn out

    Energy for Days

    Forget those days when you feel like a zombie just going through the motions. By the end of this challenge, you’ll know exactly how to maintain your energy—not just for a few hours, but for the entire day.

    These tools will help you maintain steady dopamine levels, so you can avoid the midday slump and feel alive again.

    This isn’t just another challenge—it’s your shortcut to feeling better, both mentally and physically. And the best part? It’s built to fit into your life, no matter how busy or burned out you feel right now.

    Let’s get those happy hormones flowing and start feeling like yourself again!

    One thing that can tank your dopamine levels and stop you from making progress? That all-or-nothing mindset. Thinking you have to do everything perfectly is a surefire way to burn out. If this sounds familiar, check out how all-or-nothing thinking might be holding you back from your weight loss goals—and what to do instead.

    Ready to Join the 30-Day Dopamine Boost Challenge?

    This is your chance to finally break free from burnout and start feeling like yourself again. It’s time to reclaim your energy, boost your focus, and start enjoying life to the fullest.

    Here’s what to do next:

    1. Sign up for the challenge by clicking here, or on the challenge page below.
    2. Check your inbox for your welcome email with all the details.
    3. Get started on your first dopamine-boosting task and let the transformation begin!

    The best part? This challenge is completely free—all you have to do is show up for yourself and commit to 30 days of feeling better.

    So, what are you waiting for? Join the challenge today and kickstart your journey to better mental health, more energy, and a happier you!

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    Conclusion: Take Action Now

    You’ve been running on empty for long enough. Now’s the time to take charge and give your brain the dopamine boost it needs to help you feel alive again. You deserve to feel good, energised, and ready to tackle whatever comes your way.

    Don’t wait. Sign up now for the 30-Day Dopamine Boost Challenge and start your transformation today!

    If you’re dealing with ADHD, you already know how challenging it can be to stay on track. Luckily, boosting your dopamine will make a huge difference in both your mental health and your weight loss journey. Want to learn more about how to increase dopamine with ADHD and lose weight? I’ve got you covered.

    Further Resources

    Studies

    Low Dopamine and Motivation: When dopamine levels are depleted or dopamine transport is impaired, individuals experience motivational dysfunctions such as fatigue and decreased effort, as seen in studies using animal models of depression and motivational dysfunction (Rotolo et al., 2020), (Yohn et al., 2016).

    Burnout and Dopamine: Burnout is often linked to dysfunctions in dopamine signalling, contributing to low energy, reduced motivation, and cognitive impairments. Research shows that low dopamine levels are related to fatigue and emotional exhaustion, as evidenced by altered dopamine-related hormone levels in burnout subjects (Tops et al., 2007).

    Dopamine’s Role in Reward and Effort: Dopamine release in brain areas like the nucleus accumbens plays a key role in regulating motivation and effort-based behaviours. When dopamine is blocked or reduced, individuals tend to avoid high-effort tasks in favour of low-effort ones, demonstrating how low dopamine impacts decision-making and motivation (Salamone et al., 2009).

    Boosting Dopamine and Motivation: Studies have shown that enhancing dopamine levels can improve motivation and effort exertion. For example, dopamine transporter inhibitors have been found to restore effort-related behaviours, which supports the idea that boosting dopamine can help individuals feel more motivated and focused (Kouhnavardi et al., 2022), (Randall et al., 2015).

  • ADHD

    Brain-Boosting Tips for Women with ADHD: Nutrition, Exercise, and More

    Ever feel like your brain’s stuck in a fog, bouncing around a million thoughts without actually landing on any? You’re not alone, especially if you’re a woman with inattentive ADHD (like me), trying to adult in a world that seems wired for people with supercharged dopamine levels. But listen, there’s good news. With a few brain-boosting tips for women with ADHD, you can actually make small changes in your nutrition, exercise, and daily habits that’ll help turn that mental mayhem into something more manageable.

    So, in this post, we’ll cover:

    • Nutrition hacks for focus
    • Exercise ideas for energy and mental clarity
    • Lifestyle tweaks to support ADHD brains
    Brain-Boosting Tips for Women with ADHD

    1. Nutrition Hacks for Focus

    Avoid the Sugar Rollercoaster

    First things first, let’s talk sugar. If you’re riding the sugar rollercoaster, it’s no wonder your brain feels like it’s constantly crashing.

    The thing is, quick sugar highs give you that burst of energy but leave you wiped out an hour later – not ideal when you’re trying to focus, right?

    Ditch the refined sugars for slower-burning carbs like oats or sweet potatoes.

    Trust me, your brain (and blood sugar) will thank you.

    For more on how to keep your meals simple and balanced, have a look at my post, “Simplify Nutrition With These 5 Easy Tips.“

    The Power of Protein

    Protein isn’t just for bodybuilders trying to bulk up.

    Nope, it’s a brain fuel!

    Starting your day with a protein-rich breakfast – think eggs, Greek yoghurt, or even a protein smoothie – can help reduce impulsive snacking and keep your mind sharper for longer.

    Protein helps stabilise your energy, so you’re not constantly battling that afternoon slump.

    Omega-3s for Mental Clarity

    Ever heard of omega-3s? They’re like the VIP tickets for brain health!

    These natural sources of dopamine, found in fish, chia seeds, and flax, can work wonders for focus and clarity.

    Omega-3s are particularly beneficial for women with ADHD, helping with mood regulation and reducing low dopamine symptoms.

    If fish isn’t your thing, look into supplements – your brain deserves the VIP treatment, after all.

    Brain-Boosting Tips for Women with ADHD

    For a deeper dive into which foods can keep you full and focused, check out my post on “Satiating Foods: 5 Foods High On The Satiety Scale.“

    Pro Tip: Try a balanced snack like apple slices with almond butter. It’s got that perfect mix of carbs, fats, and protein to keep you steady and focused.

    2. Exercise Ideas for Energy and Mental Clarity

    Why Movement Matters for ADHD Brains

    Exercise isn’t just about toning up or working off that cheeky snack (although, hey, nothing wrong with that!).

    For women with ADHD, exercise is one of the healthiest ways to get dopamine – it’s like a natural, no-prescription-required dopamine boost.

    Studies show that physical activity can help improve focus and mood by retraining your brain to release more of that feel-good stuff. These exercise-based Brain-Boosting Tips for Women with ADHD can be a game-changer.

    If finding motivation to move feels impossible, give “Why Motivation (Alone) Doesn’t Work For Weight Loss“ a read. It’s packed with mindset hacks that’ll help you stick to a routine, even when motivation is low.

    Find Joy in Movement

    Now, here’s the trick – don’t force yourself into a workout you hate. The key to consistency is enjoyment!

    Try ADHD-friendly workouts like dance, brisk walks, or quick-circuit sessions. Anything that gets your heart pumping and feels like fun rather than a chore.

    Remember, this isn’t about being the gym bunny; it’s about finding ways to move that genuinely lift your spirits and boost your brain.

    For more ideas on how to make exercise enjoyable and sustainable, head over to my post, “7 Joyful Movement Ideas That Will Make Exercise Exciting!“

    Integrating Movement Daily

    Got five minutes? Perfect! Fit in little bursts of movement throughout your day.

    A quick jog on the spot, a dance in your kitchen, or even a brisk walk around the block can make a big difference.

    exercise for dopamine with adhd

    Think of it as micro-dosing on exercise – you don’t need hours at the gym to feel the benefits.

    Quick Tip: Schedule 5-10 minute movement breaks after focused work sessions. It keeps the mind fresh and your dopamine levels topped up.

    3. Lifestyle Tweaks for Mental Focus

    Sleep as a Non-Negotiable

    Sleep might just be the biggest unsung hero for ADHD brains. Skimp on it, and you’re almost guaranteed a foggy day ahead.

    Building a calming bedtime routine isn’t just for kids; it’s a game-changer for adults, too! Try winding down with a warm bath, a good book, or a bit of journaling to quiet that racing mind.

    These simple lifestyle tweaks are some of the most effective Brain-Boosting Tips for Women with ADHD.

    For more on how sleep, routines, and small daily changes can improve mental clarity, you might like “10 Simple Tricks for Making Exercise a Daily Habit.“

    Mindfulness & Mental Health

    Mindfulness can sound a bit airy-fairy, but stick with me here. For inattentive ADD women, mindfulness isn’t about sitting cross-legged and chanting ‘ohm’ (unless you’re into that!).

    It’s about being present, even if it’s just for a few minutes.

    Try deep breathing, a quick meditation app, or a simple grounding exercise to help improve your brain’s focus and calmness.

    Managing ADHD can feel like a balancing act, but movement can actually be a great tool for grounding and focus. For practical, ADHD-friendly movement tips, head to my post on mindful movement and see how small changes can make a big impact.

    Structure for Success

    Alright, here’s where we talk about ‘organisation’ without losing the will to live.

    Having structure in your day can actually free up mental space for other things. Keep it simple – use a planner, set reminders, and add in just enough structure to keep you grounded without feeling trapped.

    Start small and build routines that actually fit your lifestyle.

    And if you need some practical guidance on forming a strong mindset to support these changes, check out my post on “Mindset Matters: Change How You Think To Lose Weight.“

    Brain-Boosting Tips for Women with ADHD

    Summary: Look, these Brain-Boosting Tips for Women with ADHD aren’t about doing everything perfectly. It’s about trying small, consistent tweaks and building habits that work for you. You’ve got this – one step, one snack, one dopamine-boosting move at a time.

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    Conclusion

    There you have it! Boosting your ADHD brain isn’t some impossible mission – it’s about taking small, manageable steps in your nutrition, exercise, and lifestyle that add up over time.

    By ditching sugar highs, adding in protein and omega-3s, finding movement that makes you smile, and building a routine that works for you, you’re giving your brain the support it deserves.

    Why does this all matter? Because every bit of focus, every burst of clarity, and every grounded moment is a victory.

    You’re not just fighting for attention; you’re building a life that embraces your unique brain – with all its quirks and brilliance.

    So, are you ready to put these tips into action? Start with one tweak today, and see how it feels. Remember, progress is all about consistency, not perfection.

    Now, let’s keep the conversation going!

    What’s one brain-boosting habit you’re excited to try? Comment below or share this post with someone who might need a little boost – because we’re all in this together, and your journey just might inspire someone else.

    Further Resources

    Studies

    Nutrition Hacks for Focus

    Avoiding Sugar: High-sugar foods can negatively impact ADHD symptoms, as spikes in blood sugar followed by rapid declines can exacerbate attention difficulties. A garden-based nutrition intervention that limited sugar, refined grains, and artificial additives led to reduced ADHD symptoms in students, showing the benefits of consistent dietary changes (Malavika et al., 2019).

    Protein Intake: Protein can stabilize blood sugar and support sustained attention. Research indicates that diets balanced with high-protein foods can help manage impulsive behaviours and maintain energy levels in ADHD, particularly beneficial for individuals experiencing hyperactivity and inattention (Pelsser et al., 2017).

    Omega-3 Fatty Acids: Omega-3 supplements, particularly those with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), show consistent benefits in reducing ADHD symptoms, especially in the areas of attention and mood regulation (Sonuga-Barke et al., 2013) and (Hurt & Arnold, 2011).

    Exercise Ideas for Energy and Mental Clarity

    Exercise as a Dopamine Booster: Physical activity provides a natural dopamine boost, which is crucial for ADHD brains. Studies have shown that regular aerobic exercise enhances dopamine release, improving focus and mood over time (Fotoglou et al., 2022).

    Micro-Movement Breaks: Integrating short, frequent movement breaks can also support mental clarity and dopamine regulation, providing benefits similar to longer exercise sessions. Short bursts of activity help reduce mental fatigue and increase sustained attention (Ahmed & Salem, 2021).

    Lifestyle Tweaks for Mental Focus

    Importance of Sleep: Quality sleep is essential for ADHD management. Studies emphasise that sleep deprivation can exacerbate ADHD symptoms, particularly impacting attention and impulse control (Bosch et al., 2020).

    Structured Routine: Establishing routines and using organizational tools can enhance focus and reduce ADHD-related chaos. Structure provides mental clarity by reducing cognitive load, an approach recommended in non-pharmacological ADHD management (Pinto et al., 2022).

  • ADHD, Fitness

    Mindful Movement for ADHD: How to Stay Present

    Do you ever find yourself starting a workout, only to lose interest halfway through? If you’ve got ADHD, this is probably a familiar story. You’re all in, ready to crush it, but just a few minutes in, your brain starts wandering, and suddenly, Netflix sounds way more appealing. We’ve all been there. A few years ago, I was stuck in this exact cycle. Every workout felt like a chore, and I couldn’t stay focused no matter how hard I tried. But then, I discovered something that changed the game—joyful and mindful movement.

    Instead of just going through the motions, I started paying attention to how my body felt, the rhythm of my breath, and the satisfaction of simply moving.

    Suddenly, exercise wasn’t a drag anymore; it was something I actually looked forward to.

    Imagine this: instead of dreading your next workout, you could enjoy it. Picture yourself fully present, feeling energised and in control.

    Sounds good, right?

    That’s the magic of mindful movement—and trust me, it’s a total game-changer with or without ADHD.

    Let’s dive in and explore how you can make it work for you.

    mindful movement with adhd

    How ADHD Affects Your Motivation for Movement

    Let’s be honest—sticking to a fitness routine when you have ADHD is like trying to herd cats. You start all excited with your new workout gear, but two days in and you’re already eyeing the sofa.

    ADHD brains need dopamine, and if we don’t get an instant hit of excitement or joy from what we’re doing, it’s game over.

    Back when I started my journey, I had this exact problem. I’d try all the latest workout classes, but I’d get bored halfway through (I mean, how long can one person squat?!).

    That’s when I realised I needed something more engaging—something that would make me want to move, and I found that through mindful movement.

    Mindfulness is not just about sitting still and meditating—it’s about being fully present in whatever you’re doing, including moving your body.

    So instead of focusing on calories or reps, I learned to focus on how good it felt to move.

    That, my friend, is how you start turning movement into something you look forward to.

    Motivation can be fleeting, and we all know how quickly it disappears. That’s why you need more than motivation to stick with mindful movement. Here’s why.

    The Science Behind Dopamine and Mindful Movement

    Alright, here’s the science-y bit. ADHD brains are low on dopamine—that feel-good chemical we all love.

    And here’s the kicker: exercise boosts dopamine.

    But not just any exercise—mindful movement activities like yoga or Pilates work wonders because they bring your mind back to the present moment.

    When you’re in a mindfulness practice while moving, whether it’s doing yoga in nature or a short burst of movement practice, you’re giving your brain exactly what it needs to stay focused.

    And let’s be real, staying present during a workout is way more enjoyable than staring at a clock counting down the minutes.

    dopamine boosting tips for weight loss

    Curious about how dopamine plays a role in weight loss? In this post, I dive into how boosting dopamine can help people with ADHD lose weight.

    Incorporating Mindfulness into Your Movement

    So how do you actually incorporate mindful movement into your workouts? It’s easier than you think, and no, you don’t need to be some Pilates Princess (unless that’s your vibe).

    Here are a few simple mindfulness techniques to get started:

    Focus on Your Breath: Whether you’re running, doing yoga nature sessions, or trying some mindfulness exercises, keep your attention on your breath. It’s a great way to anchor your mind and keep distractions at bay.

    Engage Your Senses: Notice how your muscles feel during a stretch or how your feet hit the ground during a walk. This is mindfulness practice at work—being aware of what your body’s doing instead of letting your mind wander.

    Try Different Activities: Don’t limit yourself to traditional workouts. Explore movement activities that feel fun—like dancing, hiking, or even mindfulness for kids exercises if you want to bring the family along for the ride.

    When I first started paying attention to how my body felt during regular exercise, something clicked.

    Instead of pushing through boring workouts, I found joy in running outdoors and really tuning into my surroundings. The fresh air, the rhythm of my feet, and the sense of accomplishment that came with it.

    If you’re looking for more ways to support your ADHD brain, don’t miss my post on brain-boosting tips for women with ADHD. It’s packed with practical advice on how nutrition, exercise, and simple lifestyle changes can make a real difference in focus and clarity!

    Best Exercises for ADHD-Friendly Mindful Movement

    If you’re looking for the best types of mindful movement to keep your ADHD brain engaged, here’s a quick list of ADHD-friendly mindful movement activities that’ll help you stay present and boost that sweet, sweet dopamine:

    Dancing: Get your favourite playlist on and let loose. Dancing is the perfect blend of fun and focus—you can’t help but be in the moment.

    Pilates: Pilates is excellent for focusing on form and breath, plus, it helps with core strength. If you’re feeling extra, go all out with those Pilates Princess vibes!

    Yoga in Nature: Take your yoga practice outside. The combination of being in nature and focusing on your breathing is a double dose of mindfulness. Trust me, it’s a game-changer.

    HIIT (High-Intensity Interval Training): Short bursts of exercise with quick rest periods keep you moving fast enough that boredom doesn’t even stand a chance.

    Mindfulness for Kids: If you’re a parent, doing simple mindfulness activities with your kids can help you practice mindfulness while staying active together.

    Still stuck on what kinds of movement might bring you joy? I’ve got you covered with seven joyful movement ideas that’ll make exercise exciting again.

    Mix it up and keep things fun—there’s no rule saying you have to stick to one type of workout. Keep experimenting until you find something that clicks!

    Mindful movement is all about bringing joy into your routine, and there’s no better way to do that than by building tiny habits that make a big difference. Check out my favourite tiny habits to sprinkle joy into your daily life.

    How to Build a Consistent Routine (Without Losing Your Mind)

    Building a consistent routine when you have ADHD is like trying to build a house out of jelly. But it’s not impossible!

    The trick is to keep things flexible, and fun, and avoid the all-or-nothing mindset. (Read more about how an all-or-nothing mentality might be sabotaging your fitness journey and how to break free from it, here)

    mindful movement

    Here are a few tips to help you stick with it:

    Set Visual Reminders: Use sticky notes, phone reminders, or a workout calendar to remind you when it’s time to move. Make it impossible to ignore (trust me, out of sight is out of mind with ADHD!).

    Celebrate Every Win: Whether you’ve done 5 minutes of stretching or a full workout, give yourself a pat on the back. Positive reinforcement helps keep you motivated.

    Don’t Be Afraid to Change It Up: Boredom is the enemy, especially with ADHD. Switch up your mindfulness exercises, focus on proper nutrition, and just focus on regular exercise whenever you start feeling stuck.

    If sticking to your fitness routine has always been a struggle, you’re not alone. Here’s my advice on how to start a fitness journey and actually stick with it.

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    Conclusion

    So, here’s the takeaway, movement doesn’t have to be a chore. By adding a little bit of mindful movement into your life, you can start to feel good in both body and mind.

    Pair mindful movement with my 30-Day Dopamine Boost Challenge to create even more balance, focus, and joy in your daily routine.

    It’s not about being perfect; it’s about finding joy in moving and being kind to yourself along the way.

    Now, get out there, try a few different movement practices, and don’t forget to have fun with it. You’ve got this!

    Further Resources

    Studies on Mindful Movement

    Mindfulness and ADHD: Studies indicate that mindfulness practices, such as meditation and mindful movement, can improve attention and reduce symptoms of ADHD. Mindfulness-based interventions have shown to help ADHD patients stay more present and engaged in their activities, which may reduce distraction during workouts (Zylowska et al., 2008) and (Clark et al., 2015).

    Exercise and Dopamine: Research shows that exercise increases dopamine levels, which is beneficial for individuals with ADHD, as they often have dopamine deficits affecting motivation. Specifically, both mindful movement activities, such as yoga and Pilates, and high-intensity exercise like HIIT can boost dopamine and improve focus (Kim et al., 2011), (Cho et al., 2014).

    Mindful Movement for Well-Being: Incorporating mindfulness into exercise can enhance enjoyment and presence during workouts, making exercise feel less like a chore and more engaging. This practice has been linked to improved mood and cognitive functioning, particularly in people with ADHD who struggle with motivation (Bigelow et al., 2021), (Herbert & Esparham, 2017).

  • ADHD

    ADHD Meal Planning: 7 Practical Solutions for Busy Minds

    I recently wrote a post about meal planning by macros (you can check it out here), and in that post, I mentioned struggles with ADHD a few times. It got me thinking—meal planning is tough enough on its own, but throw ADHD into the mix, and it can feel downright impossible! So, I figured it was time to share some practical, ADHD meal planning solutions that can help busy minds stay on track.

    Planning meals when you have ADHD is like trying to herd cats. While riding a unicycle. On a tightrope. Over a pit of alligators. Okay, maybe not that dramatic, but it sure feels like it! If your brain loves bouncing from one idea to the next faster than a squirrel on a sugar high, meal planning can feel like the ultimate challenge. But don’t worry; I’ve got your back! Here are some super practical hacks to make ADHD meal planning not just doable, but dare I say, even fun!

    1. KISS (Keep It Super Simple)

    Simplicity isn’t just a strategy here—it’s your new BFF. When you’re dealing with ADHD, the last thing you need is a meal plan that requires a Ph.D. in culinary arts.

    We’re talking meals that are quick, easy and need as little brainpower as possible. If it takes more than 30 minutes or has waaaay too many steps, we’re not doing it. Period.

    Go-To Recipes

    You know those recipes you could probably make with your eyes closed? These are the meals that you can throw together when your brain feels like it’s operating on a 10% battery.

    Example 1: Spaghetti with jarred sauce and a side salad. It’s classic, comforting, and takes zero mental gymnastics.

    Example 2: Stir-fry with whatever veggies you’ve got lying around and some pre-cooked chicken. Toss in some soy sauce, and you’re done.

    Example 3: Tacos. Always tacos. Meat (or beans if you’re veggie), a packet of taco seasoning, and some tortillas. Add your favourite toppings, and it’s taco night in 20 minutes or less. One of my favourites is these leftover roast chicken tacos!

    These go-to recipes are your emergency exit for those nights when the idea of cooking feels like climbing Mount Everest.

    Keep a list of these no-brainers somewhere visible (like on your fridge) so you’re never stuck wondering, “What’s for dinner?” when your brain is fried.

    Batch Cooking

    Okay, hear me out—I know batch cooking sounds like a lot of work, and I guess it kind of is but it’s work you need to do either way, so why not get it all out of the way in one go?

    For more tips on nutrition, check out the below posts:

    The idea here is to harness those rare bursts of focus and energy (we all know they don’t come around every day) to do some serious meal prep.

    Double Up: Whenever you make a meal, double the recipe. Eat one portion now, and freeze the rest for later. Future you will be so thankful.

    One-Pot Wonders: Make a giant pot of soup, chilli, or stew on the weekend. These types of meals freeze like a dream and are the ultimate comfort food after a long day.

    Freeze, Don’t Forget: Label everything before you toss it in the freezer. There’s nothing worse than defrosting what you think is chilli only to find out it’s spaghetti sauce.

    And remember to keep a list of what you’ve got frozen so you don’t forget about it!

    Batch cooking means that even on your busiest days, you’ve got a homemade meal ready to go in minutes. Just heat, eat, and pat yourself on the back for being a meal-planning wizard.

    BONUS TIP: The 30-Minute Rule

    When in doubt, follow the 30-minute rule. If you can’t make it in 30 minutes or less, it’s too complicated.

    Save those fancy, multi-step recipes for the weekends or special occasions when you have the mental bandwidth.

    Weeknights are all about keeping things simple and stress-free. Trust me, your future self will thank you.

    2. Visual Meal Planning

    Let’s face it: out of sight, out of mind is basically the ADHD motto. And honestly, there’s no shame in that! But instead of fighting it, let’s lean into it.

    Visual cues are an absolute game-changer when it comes to ADHD meal planning.

    They help keep your meal plan front and centre, making it nearly impossible to forget what you’ve got on deck for dinner.

    Meal Planning Boards

    A meal planning board is like the command centre of your kitchen. Seriously, once you get one, you’ll wonder how you ever lived without it. Here’s why it’s so helpful:

    The Power of Visibility: By writing your weekly meal plan on something like a whiteboard, you’ve got a constant visual reminder of what’s coming up.

    No more staring blankly into the fridge, trying to remember what you had planned for dinner. It’s right there, staring back at you in all its colourful, organised glory.

    Make It Fun: Use colourful markers or magnets to jazz up your meal board. Maybe Monday is blue, Tuesday is green, and so on.

    The colour-coding can help your brain associate certain days with certain meals, making the whole process more intuitive and less of a mental burden.

    Daily Check-In: Every morning (or whenever you grab your first coffee), take a quick glance at the board.

    This simple habit reinforces what’s on the menu and mentally preps you for the day ahead. You’ll be amazed at how much this tiny step can help keep you on track.

    Sticky Notes

    If, like me, you’ve got a thing for stationary, you’re in for a treat because sticky notes are about to become your new ADHD meal planning staple.

    ADHD MEAL PLANNING

    Colour-Coded Ideas: Grab a pack of sticky notes in different colours—one colour for breakfast ideas, another for lunches, and a third for dinners.

    Write down your go-to meals on these notes and stick them on your fridge or meal board. The beauty of this system is that it’s super flexible.

    You can move the sticky notes around based on your mood, energy level, or even what’s in your fridge that day.

    Interactive Planning: Treat your sticky notes like a living, breathing meal plan. Did Tuesday’s dinner not happen because life got in the way? No problem!

    Just move that sticky note to another day, and you’re back on track without the guilt.

    Grocery List Magic: Take your sticky note game a step further by creating a sticky note grocery list.

    Jot down the ingredients you need for each meal on individual sticky notes, and place them next to the corresponding meal on your board.

    When it’s time to shop, just grab the notes you need and take them with you! No more scrambling to remember if you’ve got everything.

    Bonus: Visual Reminders Everywhere

    While meal boards and sticky notes are amazing, don’t stop there! Think about adding visual cues wherever you tend to lose track.

    Maybe it’s a dry-erase calendar on your wall, or even a meal planning app with big, bold notifications that pop up on your phone.

    The key is to have multiple touchpoints so that your meal plan stays in your line of sight throughout the day.

    By keeping your meals visually front and centre, you’re setting yourself up for success.

    No more last-minute takeout because you forgot to defrost the chicken or couldn’t remember what you planned for dinner.

    With these visual tools, you’re always one step ahead, even on those days when your brain is in overdrive.

    Final Thought: Make It Your Own

    The beauty of visual meal planning is that you can tailor it to fit your personal style and preferences.

    Whether you go for a sleek and minimal look or something bright and colourful, the important thing is that it works for you.

    After all, the best meal plan is the one that you actually follow!

    3. Food Shopping on Autopilot

    The bright lights, the endless aisles, the overwhelming number of choices—Supermarkets are a sensory overload waiting to happen.

    And let’s not forget the noise: beeping registers, chatter from other shoppers, and the clattering of carts.

    It’s no wonder the grocery store can feel like a battlefield when your brain is already juggling a million things.

    But don’t worry, there’s a way to navigate this chaos without losing your sanity.

    Pre-Made Shopping Lists

    If there’s one thing that can save you from wandering aimlessly through the grocery store, it’s a pre-made shopping list.

    And not just any list—a list that’s specifically tailored to your needs and is easy to access.

    Digital Lists for the Win: Start by creating a master shopping list on your phone. Include all your kitchen staples, like eggs, bread, and whatever else you always seem to run out of.

    Then, break it down by categories—produce, dairy, pantry items—so you can quickly find what you need without doubling back through the aisles.

    Checklist Style: Make it a checklist so that you can just tap the items you need to add them to your cart. This way, you’re not starting from scratch every time, and you’re less likely to forget the essentials.

    The Sticky Note Backup Plan: Remember those sticky notes we talked about earlier? Use sticky notes to jot down ingredients you need to pick up for specific meals.

    Stick them on your list or even directly in your planner. Then, when you head to the store, just grab the notes, and you’ve got a customised shopping guide ready to go.

    Online Shopping

    online meal planning shopping with adhd

    The sensory overload of the supermarket has only gotten worse for me since having a baby. Navigating those aisles with a little one in tow? It’s just a little too much for me right now. Here’s why I prefer it:

    Less Stress, More Control: Shopping online eliminates the sensory overload and impulse buys that can derail your best intentions.

    You can shop from the comfort of your home, in your PJs if you want, and avoid the crowds, the bright lights, and the endless choices that can make grocery shopping such a headache.

    Reorder Essentials with Ease: You can have all your essentials delivered with just a few clicks—no more wandering the aisles trying to remember if you’re out of olive oil or if you’ve still got some hiding in the back of the cupboard.

    Plus, with a baby, the convenience of having everything show up at your door is priceless – especially if you live in a top-floor apartment with no lifts, like me!

    Stick to Your Budget: Online shopping can also help you stick to your budget. You can see your total as you add items to your cart, making it easier to avoid those “how did I spend that much?!” moments at checkout.

    Plus, my favourite feature—you can sort by “price per” unit. This means you can organise your search results to show the cost of items based on their unit of measure, like per kg, per gram, or per litre.

    This way, you’re not just picking the cheapest item; you’re choosing the one that gives you the most for your money.

    Supermarket Overload: Why It Happens

    Let’s take a moment to talk about why supermarkets can be so overstimulating for ADHD brains.

    For years, I thought something was wrong with me—I’d leave the store feeling frazzled, moody, and even a little snappy. I worried I was being rude to people around me because I was so on edge.

    It wasn’t until I learned about sensory overload that I realised it wasn’t just me being “moody”; there’s actually a lot going on in the supermarket environment that can be overwhelming for those of us with ADHD.

    supermarket adhd over stimulation

    Sensory Overload: The combination of lights, colours, sounds and people everywhere can make it hard to focus on the task at hand.

    Your brain might be trying to process a dozen different things at once, leaving you feeling frazzled and exhausted.

    The sensory input can be so intense that it feels like your brain is short-circuiting, which explains why a simple trip to the grocery store can leave you feeling mentally drained and irritable.

    Decision Fatigue: With ADHD, decision-making can be especially taxing. When you’re faced with row after row of choices, it’s easy to become overwhelmed.

    You might start second-guessing every decision—Is this the right brand? Should I get the bigger size? Do I really need this?—until your brain just taps out.

    This can lead to impulsive purchases or worse, the urge to just give up and leave with only half the items on your list.

    4. Embrace the “Flexible Meal Plan”

    ADHD brains can be a little… unpredictable. Some days, the thought of eating what you planned sounds about as appealing as hours of data entry. That’s why a flexible meal plan is where it’s at.

    Mix & Match: Plan meals that use similar ingredients so you can mix and match depending on what you feel like. Maybe tacos turn into a taco salad, or that stir-fry becomes fried rice. Roast chicken becomes leftover chicken tacos.

    Theme Nights: Implement theme nights like “Taco Tuesday” or “Fajita Friday.” It gives you a structure but still leaves room for variety. And let’s be honest, who doesn’t love tacos?

    Looking to feel more balanced and energised? Check out my guide on brain-boosting tips for women with ADHD – from natural dopamine boosters to practical organisation hacks, it’s all about creating a brain-friendly lifestyle.

    5. Snack Hacks

    Snacking is life, especially when you need a quick brain boost. But, before you know it, you’re knee-deep in biscuits with no actual meals in sight. Here’s how to snack smart.

    Pre-Portion Snacks: Buy snacks in bulk and pre-portion them into grab-and-go containers. This way, when you’re in need of a snack, you’re not accidentally inhaling the entire bag.

    Healthy Snack Stations: Create snack stations in your fridge and cupboards with healthy options like cut fruit, nuts, and yoghurt. When you open the fridge, these ready-to-eat options are right there waiting for you. No thinking required!

    6. Give Yourself Grace

    Let’s be real: there will be days when even these tips might not work. And that’s totally okay. Give yourself grace and remember that meal planning isn’t about perfection. It’s about making life just a little bit easier, one step at a time.

    Celebrate the Wins: Did you actually plan a meal and stick to it? Celebrate that win, friend! Even if you just managed to eat something other than cereal for dinner, that’s a victory.

    Don’t Stress Over “Fails”: Ordered pizza because you couldn’t deal with cooking? No biggie. It happens. You’re doing your best, and that’s more than enough. And let’s face it, who can say no to a slice of pizza?

    ADHD Meal Planning: Final Thoughts

    ADHD meal planning might seem like a tall order, but with a few tweaks and some creative hacks, it’s totally doable. Remember, it’s all about finding what works best for you and rolling with it.

    Start small, be kind to yourself, and enjoy the process—your future self will thank you!

    Happy planning (and eating)!

  • ADHD

    ADHD Morning Routines: Kickstart Your Day with Energy

    Ever wake up feeling like you’re already behind before you even get out of bed? Yeah, I’ve been there too. Mornings can be a real struggle, especially if you’re dealing with ADHD. But, there is hope! Enter ADHD morning routines.

    Creating a structured morning routine not only helps you start your day on the right foot but also sets a positive tone for the rest of the day. It’s like giving yourself a head start, a little boost of calm and control. So, let’s get into ADHD Morning Routines: Kickstart Your Day with Energy!

    adhd morning routines

    Understanding ADHD and Its Challenges

    ADHD, or Attention Deficit Hyperactivity Disorder, is like having a brain that’s always running at high speed, that’s what it feels like for me anyway. We have brains full of creativity and energy, but it makes sticking to routines and focusing on tasks a bit of a challenge. Mornings, especially, can feel like trying to herd cats – chaotic and all over the place.

    People with ADHD often struggle with things like time management, organisation, and maintaining focus. This can make mornings particularly tough. You might find yourself bouncing from one task to another, forgetting where you put your keys, or getting distracted by something interesting (hello, doom scrolling) when you should be getting ready for the day.

    But here’s the thing: a well-structured morning routine can make a world of difference. By setting up a predictable sequence of steps, you can create a sense of order that helps your brain stay on track. It’s not about being rigid or taking all the fun out of your mornings. It’s about finding a rhythm that works for you and helps you start your day with a bit more ease and a lot less stress.

    Benefits of Structured ADHD Morning Routines

    Okay, so we’ve talked about the chaos that ADHD can bring to our mornings, but let’s flip the script and focus on the positive. Why should we bother with a structured morning routine in the first place?

    Improved Focus and Productivity: Starting your day with a set routine helps train your brain to move from one task to another without getting sidetracked. When you know what comes next, it’s easier to stay focused and get things done efficiently. (Sonne et al., 2016).

    Reduced Stress and Anxiety: A chaotic morning can leave you feeling stressed before the day even begins. By having a structured routine, you eliminate a lot of the guesswork and last-minute rushes. This means less anxiety and a calmer start to your day. (Sallee, 2015).

    Better Time Management: Ever found yourself running late because you got caught up doing something unnecessary? A morning routine helps you allocate time for each task, making it less likely that you’ll get distracted. This means you’re more likely to get out the door on time and start your day without feeling frazzled. (Firmin & Phillips, 2009).

    Enhanced Overall Well-Being: When your mornings are smoother, it sets a positive tone for the rest of the day. You’re not just more productive; you’re also in a better mood. (Sonne et al., 2016).

    adhd morning routines

    Essential Components of an Effective ADHD Morning Routine

    Here are some essential components to consider when building your ADHD-friendly morning routine:

    Preparation the Night Before

    The best ADHD morning routine starts the night before. By setting yourself up for success the evening prior, you can reduce the morning chaos and create a smoother transition into your day.

    Lay Out Clothes: Set out what you’ll wear the next day. It’s one less decision to make in the morning and saves precious time.

    Prepare Breakfast or Lunch: Prepping meals ahead can make mornings smoother. Think of overnight oats or packing a lunch the night before. For more tips on meal planning and prepping, check out my post ‘Principles of Meal Planning: An Easy Step-by-Step Guide‘.

    Write a To-Do List: Jot down your top priorities for the next day. This helps you wake up with a clear plan.

    Consistent Wake-Up Time

    Importance of Waking Up at the Same Time Daily: Consistency is key. A regular wake-up time helps regulate your body’s internal clock, making it easier to get up and go.

    Tips for Improving Sleep Quality: Create a calming bedtime routine, limit screen time before bed, and make your bedroom a sleep-friendly environment.

    Physical Activity

    Incorporate Exercise: Whether it’s a quick jog, some yoga, or even a few stretches, moving your body in the morning can boost your mood and help you focus. If you’re not sure how to get started on your fitness journey, check out my post ‘How to Start a Fitness Journey and Stick to It‘.

    Benefits of Physical Activity on Focus and Mood: Exercise releases endorphins, reduces stress, and prepares your brain for the day ahead.

    Healthy Breakfast

    Suggestions for Easy and Nutritious Breakfast Options: Think smoothies, whole-grain toast with avocado, or a quick bowl of fruit and yoghurt. Keep it simple but nourishing.

    Importance of Fueling the Body and Mind: A good breakfast fuels your body and gives your brain the energy it needs to concentrate and stay alert. If you’re looking for some easy nutrition tips, my post ‘Simplify Nutrition With These 5 Easy Tips‘ has you covered!

    Mindfulness and Relaxation

    Techniques Like Meditation, Deep Breathing, or Journaling: Starting your day with a moment of mindfulness can set a calm, positive tone. Try a five-minute meditation, some deep breathing exercises, or jotting down your thoughts in a journal.

    Benefits of Starting the Day with a Clear Mind: Mindfulness helps reduce anxiety and improve focus, making it easier to tackle your day with a sense of calm and purpose.

    By incorporating these components into your morning routine, you’ll create a structure that helps you navigate your mornings with less stress and more ease.

    Tips for Sticking to Your ADHD Morning Routines

    Alright, you’ve got your morning routine planned out. Now, how do you stick to it? Here are some tips and tricks to help you stay on track:

    Use Visual Schedules or Checklists

    Visual Reminders: Create a visual schedule or checklist to keep your routine front and centre. This can be as simple as a whiteboard in your room or a checklist on your phone.

    Crossing Off Tasks: There’s something incredibly satisfying about ticking off completed tasks. It gives a little dopamine boost, which is especially helpful for ADHD brains.

    Set Alarms and Reminders

    Time Blocks: Set alarms for different parts of your routine. For example, one alarm to wake up, another for when it’s time to move to the next task. This keeps you on schedule and minimizes the risk of getting lost in one activity.

    Reminder Apps: Use apps designed for ADHD, like Habitica, which gamify your tasks and keep you motivated.

    Keep the Routine Simple and Flexible

    Start Small: Begin with a few key tasks and gradually add more as you get comfortable. Overloading yourself can lead to frustration and burnout.

    Adapt as Needed: Life happens. Be flexible and willing to adjust your routine when necessary. It’s about progress, not perfection.

    Reward Yourself

    Small Rewards: Rewarding positive behaviours works well for everyone, particularly those with ADHD. It gives our brains the little dopamine kick we crave so much and creates a positive association with new habits.

    Celebrate Successes: Acknowledge your progress, no matter how small. Celebrating successes reinforces positive behaviour and keeps you motivated.

    Involve Accountability

    Accountability Partners: Share your routine with a friend or family member who can help keep you accountable. Checking in with someone can provide extra motivation to stay on track.

    Online Communities: Join ADHD support groups or online communities. Sharing your experiences and learning from others can be incredibly encouraging.

    By using these tips, you can create a sustainable morning routine that fits your lifestyle and helps you manage your ADHD more effectively.

    overcoming a lack of consistency

    Building supportive routines can be a game-changer for ADHD brains. My brain-boosting tips for women with ADHD post dives into lifestyle tweaks, nutrition, and movement ideas that help with focus and consistency.

    Support the Blog!

    ADHD Morning Routines: Conclusion

    Creating a structured morning routine has been a game-changer for me, and it can be for you too. Whether you’re juggling a newborn, managing a blog, or simply trying to get through the day with a bit more ease, having a solid routine can make all the difference. It’s about setting yourself up for success, reducing stress, and boosting your productivity.

    Remember, the goal isn’t to overhaul your mornings overnight. Start with one or two changes and gradually build your routine as you get more comfortable. Consistency is key, so give yourself grace and time to adjust. Celebrate the small victories along the way! And once you’ve mastered your morning routine, check out my post ‘Recharge Your Day: Effective Afternoon Routines for More Energy‘ for tips on getting through an afternoon slump!

    I’d love to hear from you! What’s working for you? What challenges are you facing? Share your tips and experiences in the comments below. Let’s support each other and build a community where we can all thrive.

    By taking small steps towards a more structured morning, you’re not just improving your mornings – you’re setting a positive tone for your entire day. So go ahead, give it a try, and watch how your life starts to transform. You’ve got this!

  • ADHD, Weight Loss

    How to Increase Dopamine With ADHD To Lose Weight

    I remember the frustration so clearly – I’d set a plan to eat healthy, but by midday, I’d be reaching for the nearest snack without even thinking. It wasn’t until later that I realised it wasn’t just about willpower; it was about understanding how to increase dopamine – because ADHD changes the game.

    Our brains are wired differently, and impulsive choices or the constant need for novelty can make traditional weight loss advice feel impossible to stick to.

    But here’s the thing: it’s not about the typical “eat less, move more.” It’s about understanding how ADHD impacts dopamine – that all-important brain chemical linked to motivation and reward.

    When you get it working for you instead of against you, things can start to FINALLY click.

    So, in this post, I’ll discuss:

    • Why regular weight loss tips might not work for ADHD brains
    • How to boost dopamine to help with healthier choices
    • Simple strategies to improve both your weight and well-being

    Let’s get into ‘How to Increase Dopamine With ADHD To Lose Weight’!

    HOW TO INCREASE DOPAMINE TO LOSE WEIGHT WITH ADHD

    Why People with ADHD Struggle with Weight Loss

    Dopamine Dysregulation and Cravings

    The first step in learning how to increase dopamine is to understand dopamine a little bit more.

    Dopamine is like the brain’s little happiness button. It’s what makes you feel good when you do something fun or rewarding, like eating a packet of Oreos or finally finishing that task you’ve been avoiding.

    But if you’ve got ADHD, that dopamine system can be a bit, well, wonky. It’s like your brain is always looking for that next burst of pleasure but isn’t getting it as easily as it should.

    And guess what gives you that quick dopamine hit? Yep, those processed, sugary, and salty foods we all love. They’re literally designed to light up your brain’s reward centres.

    So when you grab a bag of crisps or a chocolate bar, your brain is like, “Oh, this is amazing! More, please!” But here’s the kicker: that rush doesn’t last long, and once it’s gone, your brain starts looking for the next hit.

    Before you know it, you’re reaching for another snack, and then another.

    It’s not just about lacking willpower—your brain is wired to keep craving those foods because they’re giving it the dopamine it’s missing. And the more you give in, the more it reinforces that cycle.

    I actually HIGHLY recommend reading the book ‘Salt, Sugar, Fat’ by Michael Moss, it goes into a lot more detail about how the major food companies are finding the perfect balance of sugar and fat (the “bliss point”) to keep us hooked.

    So, you end up overeating, gaining weight, and wondering why healthy habits just don’t stick.

    Impulsivity and Food Choices

    Impulsivity is practically the hallmark of ADHD. And when it comes to food, that impulsiveness can lead to some questionable choices.

    You know the drill – you plan to eat healthy, but suddenly, you’re elbow-deep in a bag of crisps or ordering a pizza. It happens to the best of us!

    Impulsivity can leave you constantly thinking about your next meal or snack, and I know how overwhelming that can be! If this sounds familiar, I’ve written more about how to shift your focus in How to Stop Thinking About Food: Stop Obsessing, Start Enjoying!

    Executive Functioning and Planning

    Executive functioning is like your brain’s personal assistant – except with ADHD, it’s more like having a disorganised assistant who’s lost your calendar. Planning meals, grocery shopping, and meal prepping can feel overwhelming.

    Maybe you’ve tried meal prepping, only to find a bunch of forgotten containers in the fridge days later. Your brain has its own schedule, and it doesn’t always line up with your plans.

    (BTW – If you’re looking for some help with meal prep, check out my post on ADHD Meal Planning where I break down how to make it simple, flexible, and way less stressful!)

    how to increase dopamine with adhd

    Emotional Dysregulation and Emotional Eating

    With ADHD, emotions can flip like a switch. When you’re stressed, overwhelmed, or frustrated, it’s tempting to turn to food for comfort.

    Emotional eating becomes a way to soothe those intense feelings, even if it’s just for a moment.

    Turning to food when emotions run high is so common, especially with ADHD. But managing stress eating can make a world of difference. I go into more detail in my post: Stress Eating? Experience a Healthier, Happier Life.

    1. Dopamine-boosting foods and Nutrients

    Certain foods can help support dopamine production.

    Tyrosine and phenylalanine (amino acids) are the building blocks of dopamine, while vitamins and minerals like B6, magnesium, and iron help convert these into dopamine.

    Tips for Including Dopamine-Boosting Foods in Your Diet

    • Add lean proteins like chicken, turkey, fish, and eggs to your meals.
    • Load up on colourful fruits and veggies like bananas, avocados, berries, and leafy greens.
    • Whole grains and healthy fats from nuts, seeds, and fish can also help.

    For more ideas on nourishing meals that support your health journey, you can check out my post: Wholesome Foods for a Happy and Sustainable Weight Loss.

    2. High-Intensity Interval Training (HIIT)

    HIIT workouts are AMAZING for people with ADHD.

    They’re quick, intense, and varied – perfect for short attention spans.

    Plus, the bursts of activity can stimulate dopamine release, helping you feel more motivated and focused.

    3. Novelty and Variety in Exercise

    ADHD brains crave novelty, so repetitive workouts can get boring fast. Mixing up your routine can make exercise more exciting and keep you motivated.

    Tips for Incorporating New and Fun Exercises

    • Try new sports or activities like rock climbing, paddleboarding, or dance classes.
    • Alternate between cardio, strength training, and outdoor activities to keep things fresh.

    If you’re looking for more fresh ideas to keep exercise exciting, head over to my post: 7 Joyful Movement Ideas That Will Make Exercise Exciting!

    4. Mindful Movement Practices

    how to increase dopamine with exercise

    Yoga, with its slow, intentional movements, can help boost dopamine levels while improving focus and mood.

    It’s a great way to connect physical activity with mindfulness.

    Check out my guide to gym bag essentials for women—because a well-packed bag makes every workout smoother.

    5. Structured Meal Timing

    Eating at consistent times can help regulate dopamine and prevent impulsive eating. If you often forget to eat until you’re ravenous, try setting alarms or prepping meals in advance.

    Tips to Help Stick to a Meal Plan

    • Set reminders to eat.
    • Batch cook and keep healthy snacks handy.
    • Focus on simple, quick-to-prepare meals.

    6. Goal Setting and Dopamine Rewards

    When you set goals and experience success, whether big or small, your brain releases dopamine, creating a sense of satisfaction, pleasure, and motivation.

    By rewarding yourself for achieving goals, you create a positive feedback loop that reinforces desired behaviours and increases motivation to continue working towards your goals.

    Want to make boosting dopamine a daily habit? The 30-Day Dopamine Boost Challenge guides you through simple, powerful actions to elevate your dopamine levels and stay motivated—all in just one month.

    Break larger goals down into smaller, more manageable steps or milestones. This makes them less overwhelming and allows you to celebrate progress along the way, keeping motivation high.

    Choose rewards that are meaningful to you and aligned with your weight loss goals. These could include non-food rewards like a new workout outfit, a mini shopping spree, a day off, or just something that’s fun to you that you don’t get to do much.

    Good food and movement can make all the difference, especially for women with ADHD. Dive into my brain-boosting tips for women with ADHD post to learn how to make smart choices for focus and energy!

    7. Sleep Hygiene

    Poor sleep can mess with dopamine levels, leading to more cravings and less motivation. Make sleep a priority by setting a consistent bedtime and creating a calming routine.

    And if mornings are a struggle, check out my post on creating a low dopamine morning routine—it’s packed with tips to help you boost focus and get going even on those tough ADHD days.

    8. Mindfulness Meditation

    Even just a few minutes of mindfulness a day can help regulate emotions and improve focus. If sitting still isn’t your thing, try active meditation like yoga or walking.

    9. Social Support

    Positive social interactions can boost dopamine and keep you motivated. Whether it’s a workout buddy or a friend to celebrate wins with, having a support system makes a HUGE difference.

    Having a support system can make such a big difference, but it’s also important to celebrate the smaller wins along the way. I dive deeper into this in my post: Non-Scale Victories: The Hidden Wins That Matter Most.

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    How to Increase Dopamine With ADHD To Lose Weight: Conclusion

    Managing weight with ADHD requires a different approach, one that works with your brain, not against it. From dopamine dysregulation to impulsivity, ADHD creates unique challenges, but with the right strategies, you can take control of your health journey.

    Be patient with yourself – weight loss is a slow process, and it’s even trickier when you have ADHD. By focusing on dopamine-boosting habits and making small, manageable changes, you’ll find a path that works for you.

    Further Resources

    Studies to Support ‘How to Increase Dopamine With ADHD To Lose Weight’

    Dopamine Dysregulation and Cravings: Individuals with ADHD often experience dysregulated dopamine systems, which can drive impulsive eating behaviours and cravings, especially for high-sugar and high-fat foods that give quick dopamine boosts. This behaviour reinforces the cycle of overeating, making weight loss difficult (Franco et al., 2021).

    ADHD, Impulsivity, and Food Choices: Studies have found that ADHD symptoms, influenced by dopaminergic dysfunction, can predict hedonic eating, which in turn leads to higher body mass index (BMI) (Patte et al., 2020).

    Executive Function and Meal Planning: The link between ADHD and obesity is significantly influenced by deficits in executive functioning, which includes difficulties in meal preparation and adherence to weight loss programs (Franco et al., 2021).

    Emotional Dysregulation and Emotional Eating: ADHD is associated with emotional dysregulation, which can lead to emotional eating as a coping mechanism. This emotional dysregulation is partially linked to dopaminergic dysfunction, which affects reward processing and emotional responses (Cortese et al., 2012).

    Strategies to Boost Dopamine: HIIT has been shown to stimulate dopamine release, improving motivation and focus in individuals with ADHD (Simonds & Cowley, 2019)