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!
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).
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.
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.
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!
Let’s talk about something we all have dealt with at some point: the afternoon slump. You know, the one that hits around 2 or 3 PM when your energy levels take a nosedive, and you start feeling like you could use a nap under your desk? Believe me, I’m no stranger to an afternoon slump. But there’s a way to power through it without reaching for another cup of coffee or something sugary. The secret lies in having solid afternoon routines.
I’m here to share some tried-and-true habits that can help you recharge and sail through the rest of your day with energy to spare. So, whether you’re at work, taking care of the kids, or juggling a million tasks at once, these tips are for you. Ready to feel more energised and productive? Let’s get into ‘Recharge Your Day: Effective Afternoon Routines for More Energy’.
The Science Behind the Afternoon Slump
It’s not just in your head; there’s real science behind it! Our bodies follow a natural rhythm called the circadian cycle. This cycle controls when we feel awake and when we feel sleepy. (Folkard et al., 1985), (Dijk et al., 1992).
Typically, there’s a dip in our alertness somewhere between 1 PM and 3 PM. Add in the fact that our bodies are also digesting lunch around this time, and you’ve got a recipe for feeling sluggish. (Wyatt et al., 1999).
As someone with ADHD, I’m no stranger to burnout and pretty frequent energy slumps. ADHD can make it even harder to maintain focus and energy, especially in the afternoon when my brain seems to want to switch off completely. I’ve learned the hard way that if I don’t manage my energy levels, I’m prone to burnout. It’s been a journey, but finding the right habits to recharge my batteries has made a world of difference.
So, what are the symptoms of this slump? You might find yourself yawning, your concentration starts to wane, and you begin to daydream about your cosy bed. It’s completely normal, but ignoring it can lead to decreased productivity and moodiness. (Akerstedt & Gillberg, 1981)(Monk et al., 1983).
Understanding this slump is the first step to tackling it head-on. By tweaking our afternoon routines, we can keep that energy dip at bay and stay on top of our game.
Assess Your Current Afternoon Routines
Let’s take a moment to reflect on what’s going on during your afternoons right now.
Start by paying attention to your daily habits. Do you often find yourself reaching for an extra coffee or a sugary snack just to get through the day? Or maybe you push through without any breaks, thinking you’ll power through the fatigue?
Here’s a fun little exercise: try keeping a journal for a few days. Note down what you do after lunch, how you’re feeling, and what your energy levels are like. Look for patterns. Are there certain activities that make you feel more drained? Or maybe some that give you a surprising boost? Journalling is great any time of the day, if you want to utilise journalling more, see my posts ‘Morning Journal Prompts: Set The Tone For A Successful Day‘ and Night Journal Prompts: End Your Day With Positive Thoughts.
When I first did this, I noticed that I was often skipping proper breaks, and by 3 PM, I was completely wiped out. Recognising these habits is the first step in making positive changes. Once you see where your routine might be letting you down, you can start to adjust it.
Hydrate and Nourish Your Body
Now that we’ve got a handle on your current routine, let’s talk about one of the easiest and most effective ways to boost your afternoon energy: hydration and nutrition.
First up, is hydration. It’s amazing how much water can influence your energy levels. Dehydration, even mild, can leave you feeling tired and foggy. So, make it a habit to drink water throughout the day. I like to keep a water bottle in sight and aim to refill it at least a couple of times before the day is over. (Kelly et al., 2012)(Nakamura et al., 2020).
Next, is snacking. Reaching for sugary snacks might give you a quick energy spike, but it’s usually followed by a crash that leaves you feeling worse. Instead, opt for snacks that provide steady energy. Think about things like nuts, fresh fruits, yoghurt, or whole grains. These foods have a good balance of protein, healthy fats, and fibre that keep your energy levels stable. (Carroll et al., 2019).
Here are a few of my favourite go-to snacks:
A handful of almonds or mixed nuts: Perfect for a quick and easy snack that’s packed with protein and healthy fats.
Apple slices with peanut butter: A delicious combination that offers fiber and protein.
Greek yoghurt with a sprinkle of granola: Creamy, satisfying, and full of nutrients.
Whole grain crackers with cheese (or marmite, if you’re a fan): Simple, tasty, and keeps you going till dinner.
When you feel that post-lunch lethargy creeping in, try out some easy exercises in your routine. It doesn’t have to be anything intense—a quick stretch or a short walk can make a big difference. Here are a few simple ideas:
Stretch it out: Stand up and do a few stretches right at your desk. Reach for the sky, touch your toes, and twist your torso. It helps get the blood flowing and loosens up those muscles that have been sitting still.
Take a walk: If you can, step outside for a quick walk. Even a 5-minute stroll around the block can boost your mood and energy levels. If going outside isn’t an option, walk around your office or home.
One thing that’s helped me is my FitBit watch reminding me to move every hour. When it goes off, I take a couple of minutes to stand up, stretch, or walk around. I get a nice little reward feeling when completing my 250 steps every hour.
Remember, the goal is to get your blood pumping and break up the monotony of sitting. You don’t need to sweat it out or dedicate a lot of time—just a few minutes of movement can make all the difference in powering through the rest of your day. If you’re struggling to find exercise you enjoy, check out my posts:
So next time you’re feeling sluggish, don’t just sit there—get up and move! Your body (and your mind) will thank you.
Mindfulness and Mental Breaks
Just like our bodies need a break, our minds do too—especially during that mid-afternoon slump. Incorporating mindfulness and mental breaks into your afternoon routines can work wonders for your energy and focus.
First, let’s get into mindfulness. Taking a few moments to breathe deeply and centre yourself can really help clear the mental fog. Here are a few techniques to try:
Deep breathing: Sit comfortably, close your eyes, and take slow, deep breaths. Inhale through your nose, hold for a few seconds, and exhale through your mouth. Repeat this for a couple of minutes to feel more relaxed and refreshed.
Mini-meditation: Find a quiet spot, close your eyes, and focus on your breathing or a calming image. Even just five minutes can help reset your mind. If you’re new to meditation, there are plenty of apps like Headspace or Calm that offer guided sessions.
Progressive muscle relaxation: Starting from your toes and working your way up, tense each muscle group for a few seconds, then release. This can help reduce physical tension and calm your mind.
If you can, consider a short nap. Sometimes, a quick power nap of 10-20 minutes can do wonders for your energy levels. Just make sure not to sleep too long, or you might wake up feeling groggy.
When you’re feeling overwhelmed or stuck, taking a mental break can be just what you need. Step away from your work, give yourself permission to disconnect for a bit, and do something that relaxes you. This could be reading a few pages of a book, listening to a favorite song, or even doodling on a notepad.
These mindfulness practices and mental breaks are like a mini-vacation for your brain. They help you return to your tasks with a fresh perspective and renewed energy.
Reorganise Your Work Environment
It might not seem like a big deal, but the environment you’re in can hugely impact your energy levels and productivity. A cluttered desk can lead to a cluttered mind, making it even harder to power through that afternoon slump.
Here’s what you can do to create a more energising workspace:
Declutter your desk: Spend a few minutes tidying up. Put away any unnecessary items, organise your papers, and give your desk a quick wipe down. A clean, organised space can make you feel more in control and less overwhelmed.
Add a touch of nature: Fun fact about me, I love houseplants – and I probably have way too many. Plants not only brighten up your area but can also improve air quality and boost your mood.
Personalise your space: Add some personal touches that make you happy. This could be photos of family, friends or pets, inspiring quotes, or colourful stationery. Surrounding yourself with things that bring you joy can help lift your spirits.
Adjust your lighting: Natural light is the best, so if you can, set up your workspace near a window. If that’s not an option, use a desk lamp with warm light to create a cosy, inviting atmosphere. Good lighting can reduce eye strain and help you stay more alert.
Keep essentials within reach: Make sure you have everything you need close by. This includes water, snacks, your planner, and any tools you use regularly. This way, you won’t waste energy searching for things and can stay focused on your tasks.
Plan and Prioritise
Having ADHD means I often struggle with staying on track, but having a clear plan can really help me manage my day better. Here’s what I’ve found works for me:
Make a To-Do List: It might seem basic, but writing down everything I need to do really helps me stay focused and organised. Here’s how I make my to-do list effective:
Write It Down: I start my afternoon by listing everything I need to accomplish. It doesn’t matter if it’s big or small—just getting it all out of my head and onto paper (or a digital list) makes a big difference.
Prioritise: Once I have my list, I figure out what’s most important. What needs to be done today? What can wait? I highlight or number my tasks to ensure I tackle the most critical ones first.
Break It Down: Big tasks can feel overwhelming, especially in the afternoon when my energy dips. One ADHD tip that helps me the most is writing down the absolute smallest first step—even if it sounds silly. Breaking larger tasks into tiny, manageable steps makes them less daunting and easier to start.
Time Block: Time blocking creates a sense of urgency and helps me stay on track. Knowing I have only a set amount of time for each task keeps me focused and boosts my productivity. Plus, it prevents me from spending too much time on any one thing when I get hyperfocused.
To keep things interesting and avoid burnout, try the Pomodoro Technique. Work for 25 minutes, then take a 5-minute break. After four cycles, take a longer break (15-30 minutes). This method keeps your mind fresh and focused.
Tools to Help with Planning and Prioritising
Planners and journals: Good old pen and paper can be incredibly effective. This one is great if you want to use time-blocking.
Digital tools: Apps like Todoist, Trello, or Asana can help you organize tasks and set reminders.
Calendar blocking: Use your digital calendar to block out time for specific tasks, ensuring you stick to your plan.
I know I’ve used my ADHD as an example a lot, but these tips can help anyone. Whether or not you have ADHD, writing a to-do list, prioritising tasks, breaking down big projects, and time blocking are effective strategies to stay organised and productive throughout the day. (Burke et al., 2014)(Wennberg et al., 2017)(Proudfoot et al., 2009)
Light and Sound Adjustments
The right lighting and sound environment can do wonders for your energy and focus.
Light It Up
Natural light is your best friend when it comes to staying alert and energised. If you’re lucky enough to have a window nearby, make sure to open those curtains and let the sunshine in. Natural light helps regulate your body’s internal clock, keeping you more awake and alert.
But what if you don’t have access to natural light? No worries! You can still optimise your lighting with these tips:
Use a desk lamp: Opt for a lamp with adjustable brightness. Warmer light can create a cosy atmosphere, while cooler light can make you feel more awake.
Position your light correctly: Avoid harsh overhead lighting that can cause glare. Instead, place your lamp at an angle to reduce eye strain and shadows.
Consider a light therapy lamp: Light therapy lamps, like this one, mimic natural daylight and can be especially helpful during darker months or if your workspace lacks windows.
Sound Matters
The right sounds can help you stay focused and even boost your mood. Here are some ideas to create an ideal auditory environment:
Background music: Soft, instrumental music can enhance focus without being too distracting. I’m a big fan of orchestral movie soundtracks (my favourites are Harry Potter, Lord of the Rings, and How to Train Your Dragon).
White noise: If music isn’t your thing, white noise can drown out distracting sounds and help you concentrate. There are plenty of white noise apps and machines out there to choose from.
Nature sounds: Ocean waves, rainfall, or birds chirping can create a calming atmosphere. These sounds can help reduce stress and improve focus.
Noise-cancelling headphones: If you work in a noisy environment, noise-cancelling headphones, like these ones, can make a big difference. They help block out distractions so you can stay in the zone. Or if you’re just trying to limit distractions but still need to hear certain things, I highly recommend these Loop Earplugs.
Personally, I find that a mix of natural light and some soft background music keeps me feeling energised and focused throughout the afternoon. Experiment with different lighting and sound setups to see what works best for you.
Adjusting your light and sound environment might seem like a small change, but it can have a big impact on how you feel and work.
Social Connections and Breaks
Now, let’s talk about one of the most enjoyable ways to recharge in the afternoon: connecting with others. This is one of the things I miss most about working in an office. Taking a break to socialise can boost your mood and energy, making the rest of your day more enjoyable and productive.
Importance of Social Interactions
Humans are social creatures, and interacting with others can provide a mental boost. A quick chat with a friend or colleague can help break up the monotony and provide a refreshing change of pace. Here’s how you can incorporate social breaks into your afternoon routines:
Quick Check-Ins: Take a few minutes to catch up with a colleague or friend. It doesn’t have to be a long conversation—just a brief check-in can lift your spirits.
Virtual Coffee Breaks: If you’re working remotely, set up a virtual coffee break with a coworker. Use video chat or instant messaging to stay connected.
Join a Group Activity: Participate in a group activity, like a quick team meeting, a brainstorming session, or even a virtual workout class. It’s a great way to engage with others and get a burst of energy.
Balance Social Time with Productivity
I’m that person who if you start a conversation with me while I’m working, I will stop everything I’m doing and talk for way too long. I’m very easily distracted. And while social interactions are great, it’s also important to balance them with your work tasks. Here’s how to make the most of your social breaks without losing focus:
Schedule Your Breaks: Plan specific times for your social breaks. This way, you can enjoy your interactions without feeling guilty or worried about your workload.
Set Boundaries: Be mindful of your time. Keep social breaks short and sweet to ensure you stay productive.
Combine Social Time with Movement: Take a walk with a colleague or have a standing meeting. This way, you get the benefits of both physical activity and social interaction.
So, next time you feel your energy dipping, reach out and connect with someone. A little social interaction might be just what you need to power through the rest of your day.
Positive Affirmations and Motivation
Incorporating positive affirmations and motivational boosts into your afternoon routines can help you stay energized and focused, even when you start to feel that midday drag.
The Power of Positive Affirmations
Positive affirmations are simple, powerful statements that can help shift your mindset and boost your confidence (Pauketat et al., 2016)(Epton & Harris, 2008). Repeating them can reinforce a positive attitude and help you stay motivated throughout the day. Here’s how to make affirmations a part of your routine:
Choose Affirmations That Resonate: Pick affirmations that feel meaningful and inspiring to you. Here are a few examples:
“I am focused and energised.”
“I am capable of handling any challenge.”
“I am making progress every day.”
Repeat Them Regularly: Say your affirmations out loud or silently to yourself several times a day. You can do this during your breaks, while stretching, or even while working.
Write Them Down: Keep a list of your favorite affirmations where you can see them. Stick them on your desk, your computer, or in your planner. This constant visual reminder helps reinforce positive thinking.
Keep Motivational Boosts Handy
Sometimes, we all need a little extra motivation to keep going. Surrounding yourself with motivational quotes, images, or even music can provide that extra push. Here are a few ideas:
Quotes and Images: Print out quotes or images that inspire you and place them around your workspace. These visual cues can serve as quick pick-me-ups when you need them most.
Motivational Playlists: Create a playlist of your favorite uplifting songs. Play it during your afternoon breaks or when you’re feeling particularly sluggish.
Success Reminders: Keep reminders of your past successes nearby. Whether it’s a photo, a certificate, or a memento, these reminders can help you remember what you’re capable of and give you the confidence to keep going.
These small, uplifting practices can keep you energised and focused, helping you power through the rest of your day with a smile on your face.
Effective Afternoon Routines for More Energy: Conclusion
And there you have it—your guide to creating an afternoon routines that recharges and energises you! By understanding the afternoon slump and making a few simple adjustments, you can turn those low-energy moments into opportunities for refreshment and productivity.
Remember, it’s all about finding what works best for you. Experiment with these tips, mix and match, and don’t be afraid to tweak your routine until it feels just right. Whether it’s hydrating, moving, practicing mindfulness, or connecting with others, each small habit can make a big difference.
So, go ahead and start implementing these habits today. Your afternoons are about to get a whole lot better! And as always, I’d love to hear your thoughts—have you enjoyed reading ‘Recharge Your Day: Effective Afternoon Routines for More Energy’? Share your thoughts in the comments below!
Let’s keep moving forward, one energised afternoon at a time!
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’!
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!)
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.
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.
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)
