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• Wellbeing

  24 Self-Care Ideas for When You Have No Time or Energy

  • November 12, 2024
  • 0 comments
  • by Brooke

  Between the hustle of life, work, and probably a million other things on your to-do list, self-care ideas can seem like a mythical creature, right? Like, who has time for bubble baths and face masks when you’re running on fumes? 😅

  But what if I told you that taking care of yourself doesn’t have to be this grand event? Self-care doesn’t need hours or even heaps of energy. It’s those little things, those tiny acts that add up and make you feel like your best self – without turning your day upside down.

  So, in this post, I’ll share 30 self-care ideas for those moments when you’re low on time, energy, or just feeling done. These are simple, no-fuss ideas that can slot right into your day without disrupting life’s chaos. Ready to spoil yourself a little? Let’s jump in.

  

  Section 1: Quick & Easy Self-Care Ideas for When You’re Short on Time

  “Because self-care shouldn’t feel like another chore!”

  1. The 60-Second Reset: Close your eyes, take a few deep breaths, and let everything else fade. Boom – instant me-time.
  2. Bullet Journaling on the Go: Jot down one thing you’re grateful for. Doesn’t need to be fancy – just something to lift your mood.
  3. Daily Affirmation Check-In: Find a quote that gives you a boost. Say it out loud, believe it, and move on with your day.
  4. Mini Stretch Break: You don’t need a full yoga class to feel good. A couple of stretches can do wonders – try a neck roll or shoulder stretch.
  5. Hydrate Like a Boss: Keep a water bottle handy. A quick sip every now and then keeps you refreshed and energised.

  

  Pro Tip: Self-care doesn’t have to be deep or profound. Sometimes, it’s just about hitting pause – even if it’s only for a few seconds.

  If you’re loving these small self-care ideas, you might also enjoy adding a few daily habits to make life even better. Check out my post on 10 simple daily habits that are easy to add to your routine and create lasting change.

  Section 2: Self-Care You Can Practise Anywhere

  “No fancy spa day? No worries. Let’s keep it simple.”

  6. People-Watch Like a Pro: Next time you’re waiting in line, look around, observe, and let your mind wander.
  7. Positive Scrolling Only: Curate your social feed. Follow accounts that make you smile, not stress.
  8. Quick Hand Massage: Rub some lotion on your hands and give yourself a little massage. Works wonders, trust me!
  9. Mindful Breathing Exercise: Try inhaling for four counts, holding, then exhaling for four. Repeat a few times for an instant calm.
  10. Music Therapy: Got 3 minutes? Pop on a song that lifts your spirits. Feel the beat and let the stress melt away.

  Pro Tip: Make these little self-care moments a habit. They’ll add up, and you’ll start feeling more in control of your day.

  Sometimes, the best self-care is just taking a moment to disconnect. If the digital world has you feeling a bit frazzled, read more about why unplugging can feel like a mini-meditation and how it can do wonders for your well-being.

  Self-care isn’t just about bubble baths—it’s about feeling prepared and confident. Check out my guide to gym bag essentials for women to stay fresh and organised during your workouts.

  Section 3: At-Home Self Care for Low-Energy Days

  “Because some days, leaving the house is just not happening.”

  11. Spoil Yourself with Scents: Light a candle or spritz some essential oils. A simple way to create a cosy atmosphere.
  12. Cuppa Comfort: Brew your favourite tea or coffee. Take a moment to savour it. It’s more than a drink – it’s a little piece of joy.
  13. The Lazy Girl’s Reading Session: Open a book (or audiobook, if you’re that wiped out). Even a page or two counts!
  14. Relaxation Technique 101: Try progressive muscle relaxation – tense and relax each muscle group for a quick chill-out.
  15. A Quick Declutter Fix: Tidy up one small area, like your bedside table or a drawer. Instant satisfaction, minimal effort.

  

  Pro Tip: Don’t underestimate the power of a comforting, familiar environment. Small changes can make a home feel like a mini sanctuary.

  Feeling like you need a bigger reset? While these quick self-care ideas are great, sometimes we all need a few powerful self-care activities to truly recharge. Head over to learn about the 5 essential self-care activities that can bring that much-needed reset.

  Section 4: Self-Care Ideas for Boosting Motivation

  “When you need a pep talk and a bit of a pick-me-up.”

  16. Motivation Quotes to the Rescue: Write down a motivational quote and stick it somewhere you’ll see it.
  17. Mirror Talk: Yep, talk to yourself! Say something positive in the mirror. Awkward? Maybe. Powerful? Absolutely.
  18. The “I Did That” List: Instead of listing things to do, write down what you’ve already done today. You’re smashing it more than you think!
  19. Plan a Spoil-Yourself Moment: Think of something nice you’ll do later. Even if it’s a tiny treat, the anticipation is self-care in itself.
  20. Set a Little Goal: One thing you’ll do today just for you – maybe it’s having a quiet 10 minutes, or doing a quick skincare routine.

  Pro Tip: Self-motivation isn’t about going full-on cheerleader. Sometimes, it’s just about acknowledging that you’re doing your best, even on the rough days.

  Self-care is much easier when it’s consistent. If you struggle to keep up with small self-care habits, check out my post on staying consistent over relying on motivation. It’s all about finding balance and creating routines that work, even on tough days.

  Section 5: Self-Care for the Soul

  “Because taking care of your mind is just as important as looking after your body.”

  21. Me-Time Moments: Schedule a few minutes for yourself, like sitting in a cosy chair with a blanket. Just breathe.
  22. We Are the World Check-In: Remember what brings you joy. Take a moment to visualise your happy place.
  23. Be Your Own Best Friend: Give yourself the same advice you’d give a mate. Sometimes we’re kinder to others than to ourselves.
  24. Self-Improvement Tip: Jot down one thing you’d love to learn or try. Doesn’t mean you’ll do it now, but it’s there as inspiration.

  

  Pro Tip: Self-care is as much about nourishing your spirit as it is about pampering your body. Don’t skip the soul stuff.

  Self-care is all about finding those little joys in everyday life. For more ideas to boost your happiness, dive into 10 tiny habits that bring joy to each day – they’re easy, effective, and guaranteed to add a smile to your face.

  Support the Blog!

  Conclusion

  Look, I get it – when you’re exhausted, self-care feels like climbing a mountain. But I promise these little actions are like breadcrumbs leading you back to yourself. You don’t have to do all 30 ideas at once (who has time for that?!). Just pick a couple, and you’ll be surprised at how they start adding up.

  Self-care is about the tiny steps, the quick wins, the moments of kindness you show yourself. Over time, they build resilience, peace, and joy – even on the busiest of days

  Ready to start? Try one idea today. Just one. Because you deserve to feel cared for, even when life gets hectic.

  

• ADHD

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

  • October 28, 2024
  • 0 comments
  • by Brooke

  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.

  

  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.

  

  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.

  

  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.

  

  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!

  Support the Blog!

  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).

• Habits

  Cosy Up Your Fall Morning Routine with These 13 Simple Habits

  • October 20, 2024
  • 0 comments
  • by Brooke

  ---

  Your fall morning routine can either be magical or… well, an excuse to stay under the duvet forever.

  But we’re not here for that kind of vibe.

  We’re here to embrace those crisp, cool mornings and turn them into opportunities to take care of ourselves, build habits that make us feel fab, and set the tone for the rest of the day.

  Whether you’re working on your morning self-care routine or just looking for fall morning routine ideas, these 13 simple habits will get you feeling cosy, energised, and ready to slay the day.

  SEE MY COMPLETE GUIDE ON HABIT FORMATION > Mastering Habit Formation and Behaviour Change For Your Health

  

  1. Open the windows for some fresh air

  Fall self-care starts with the simple things. One of the easiest ways to feel refreshed in the morning? Open those windows, no matter how chilly it is outside.

  Let the cool autumn breeze in, and suddenly, you’re feeling more awake and alive. It’s a super simple habit, but trust me, it works wonders.

  Pro Tip: Pair this with your first cup of coffee or tea and take a moment to breathe it all in.

  2. Sip on something warm (pumpkin spice, anyone?)

  No fall morning routine is complete without a warm drink in hand. Whether you’re team coffee or prefer a soothing tea, make it a little ritual.

  Take that moment for yourself to savour the warmth.

  And if you want to lean into the season? Pumpkin spice all the way!

  Pro Tip: Get creative with your morning drinks! Try something new like spiced chai or hot apple cider.

  

  3. Stretch it out

  Look, your body’s been resting all night (hopefully), so give it a good stretch in the morning.

  Fall mornings can make you feel a bit sluggish, but a quick stretch is the perfect way to wake everything up.

  It doesn’t have to be a full-on yoga session—just a few gentle moves to get the blood flowing.

  Pro Tip: Stretch while the kettle’s boiling. It’s a small habit, but it makes a big difference.

  This season can be an invitation to slow down, and sometimes, all we need is a gentle nudge to prioritise ourselves. For a few autumn-inspired self-care ideas that are all about slowing down, check out this post.

  4. Brisk walks for the win

  If you’ve got time, take a brisk walk outside. Autumn mornings are perfect for a quick stroll.

  The air is crisp, the leaves are turning, and you’ll feel like you’ve already accomplished something.

  Plus, it’s a fab way to get your morning self-care in before the day gets too hectic.

  Your morning workout is only as smooth as your prep. Don’t waste time hunting for gear—check out my list of gym bag essentials to get everything packed and ready the night before

  

  5. Layer up for ultimate comfort

  Cosy mornings are all about the layers. Whether you’re staying home or heading out, wrap yourself up in your favourite jumper, scarf, or fluffy socks.

  The goal?

  To feel as comfy as possible while tackling your morning routine ideas.

  For the ultimate cosy fall morning, why not treat yourself to a little extra self-care? Check out my guide on building the perfect self-care Boo Basket—it’s the best way to add some spooky fun and relaxation to your autumn routine!

  6. Candles, because why not?

  Candles just scream cosy, don’t they? Light a couple of autumn-scented candles (like this one!) as part of your fall morning routine and instantly feel the vibe shift.

  You’ve gone from “meh” to magical with one flick of a lighter.

  Pro Tip: Go for scents like cinnamon, clove, or vanilla to really bring those autumn vibes into your space.

  

  7. Take a deep breath (and actually enjoy it)

  Fall self-care isn’t just about the external stuff. It’s about taking a moment to breathe and connect with yourself.

  Whether you’re into mindfulness or just need a minute of quiet, taking a deep breath of that crisp autumn air is like a reset button for your brain.

  Pro Tip: Stand by the window or step outside and take five slow, deep breaths. It’s the easiest way to centre yourself for the day ahead.

  8. Embrace slow mornings

  Here’s the thing: not every morning has to be rushed. Especially in the fall, it’s nice to have a routine that lets you slow down a bit.

  Whether it’s spending a few extra minutes in bed with your coffee or taking your time with breakfast, give yourself permission to slow it down.

  Pro Tip: Don’t guilt yourself for taking it easy. It’s part of your morning self-care routine!

  

  9. Journal it out

  Writing down your thoughts in the morning is a brilliant way to clear your head and get ready for the day.

  Whether it’s a quick brain dump or setting an intention for the day, journaling in the morning is like mental decluttering.

  Pro Tip: Keep it simple. You don’t need to write a novel—just jot down whatever comes to mind, even if it’s random.

  10. Create a cosy nook

  Every cosy fall morning routine needs a little sanctuary. Find a corner of your home that’s just for you—a spot where you can enjoy your coffee, read a book, or simply relax.

  Bonus points for fairy lights, fluffy blankets, and a good book.

  Pro Tip: Make your nook as inviting as possible. This is your space for unwinding and recharging.

  

  11. Set a mini goal for the morning

  Mornings are a great time to tick off a small win before the day gets hectic. It could be something as simple as drinking a glass of water, responding to an email, or reading a chapter of a book.

  Mini goals help you start the day feeling accomplished.

  Check out these Morning Journal Prompts to start your day with intention!

  12. Check in with yourself

  Self-care means more than just face masks (although, yes please). Take a moment in the morning to check in with yourself emotionally.

  How are you feeling? What do you need today?

  A quick check-in can make all the difference in how you approach your day.

  Pro Tip: Try asking yourself, “What do I need today?” and make that your focus.

  13. Laugh off the chaos

  Not every morning is going to go perfectly, and that’s totally fine. The key is to laugh off the little hiccups—whether it’s a coffee spill or a bad hair day.

  Laughing at the chaos will instantly turn your morning around and set a positive tone for the rest of the day.

  Before we conclude the perfect fall morning routine, why not embrace the full autumn magic? Check out my fall bucket list for cosy ideas like pumpkin picking and roasting chestnuts to make the most of the season!

  Support the Blog!

  Conclusion

  There you have it—13 simple habits to create the ultimate cosy fall morning routine. Whether you’re a morning person or not, these small tweaks will make your mornings feel a little more special and a lot more productive.

  So, what are you waiting for? Go grab that cup of coffee and make your mornings count!

  

• ADHD, Fitness

  Mindful Movement for ADHD: How to Stay Present

  • October 16, 2024
  • 0 comments
  • by Brooke

  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.

  

  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.

  

  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)

  

  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.

  Support the Blog!

  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).