Have a hard time falling asleep at night due to your ADHD?

Listen to this post ...

There are many brain chemicals involved in enhancing focus, the two primary ones are dopamine and adrenaline.

Adrenaline is helpful for focus needed quickly. The downside is its the kind of focus needed for fight or flight vs let’s get some work done.

☑️Adrenaline is increased by caffeine (e.g. coffee), which is common for people with ADHD.

☑️Intense exercise that ramps up the pulse rate increases adrenaline and some dopamine and endorphins as well.

☑️Fear and anger increase adrenaline. Are you familiar with waiting until the last minute to get something done? That’s because you’re relying upon the adrenaline caused by the fear of not getting it done.

☑️The risks of relying too much on adrenaline for focus is it reinforces the all or nothing approach to tasks. You’re either full throttle or not interested.

☑️A drop in adrenalin can feel like a crash that can lead you to seek more adrenalin (e.g. coffee) or to listen to a song or watch a movie clip that jacks up your heart rate to give you more adrenalin.

Imagine what this is doing to your heart and nervous system over time.

Dopamine provides the pleasurable experience of a job well done. The pleasure of the action, meaning action must be involved in the experience.

☑️ADHD stimulant meds increase dopamine and norepinephrine. This is one reason it’s a favorite of people who want a child to be able to sit still. The meds increase dopamine without the need for movement (in theory). The reality is the meds may help require less movement but no movement at all is a fantasy.

☑️How do you get more dopamine without meds? A healthy diet and daily exercise can be done alone or with others to increase accountability.

Also supplements including supplements may help boost dopamine levels, including probiotics, fish oil, vitamin D, magnesium, ginkgo and ginseng (please consult your MD or nutritionist on this because dose is very important.

☑️Other things that increase dopamine are laughter, activities that make you happy and talking with people you feel strongly connected to.

With this I ask you, which source of focus do you think is more conducive to a good night sleep?

A feeling of calm while you work?

Sustained productivity vs peak and crash?

The ability to experience a wider range of emotion and resilience?

Yep, dopamine. Go get some.

Click here to join the “There’s more to you than ADHD” Facebook Group.

How do you feel about change?

Listen to this post … One assumption many parents and professionals make is that people with Neurodiversity aren’t motivated to improve their lives. It isn’t that they don’t want to change, they may not believe they’re able to change. They often have difficulty finishing what they start or getting started at all. Struggle with creating

Read More »

Thoughts on setting boundaries and sticking to them

When learning to set boundaries it can feel uncomfortable to do. Like breaking in a pair of new shoes. You have to walk around in them for a while before they feel natural.You may even feel like you’re being mean to others you’re setting boundaries with. Especially because many of them will say so.It’s important

Read More »

Getting things done when you don’t know how long it’ll take

Listen to this post … One of the challenges with time blindness is when you have a long to do list. It can be anxiety inducing because estimating how long it’ll take you is a shot in the dark. I don’t feel time passing unless I have a clock or clouds to watch, something that tells

Read More »

Nipping IMPULSIVITY in the bud!

Listen to this post … Not thinking before blurting out an embarrassing comment. Doing things that upset others as a matter of habit, only to regret them later. The seeming inability to learn from any of this is a hallmark of ADHD. I used to get in so much trouble because of this. The reason for impulsivity

Read More »

When a neurodivergent person seems controlling, they may just feel unsafe

Listen to this post … Saying someone has, “control issues” is often a misnomer. For neurodivergent folks its often an issue with anxiety. Feeling confused in a fast, noisy world demands you find something you can hold onto. Something to help you feel safe. It can be a collection, a routine, a mantra, a person whose word you

Read More »

Movement can be help you work through your emotions

Listen to this post … One of the best reasons to include movement breaks into your schedule is because movement plays an important role in relieving stress. Feeling trapped is a hallmark of a traumatic experience or an anxiety attack. Feeling like you can’t fight or flee. An example might be a child who is having severe

Read More »
%d bloggers like this: