Tips to Thrive with ADHD: 5 Tips to Create Dopamine and Rule Your Focus ALL DAY LONG!
Stop Riding the Struggle Bus: Tips to Take Control of your LIFE and learn how to Make Thriving with ADHD Possible!
Let's be real; life with ADHD can be a hot mess of overwhelm, burnout, RSD, and procrastination. But what if you could ditch that and enjoy successful days every week? What if you could hop off the struggle bus (you know, that bus you wouldn't touch with a ten-foot pole)?
Don't roll your eyes just yet... I'm an ADHD survivor too, and I'm here to share what works for my clients and I: CREATING A DOPAMINE MAP!!
Check out these dopamine hacks, micro habits, and micro-shifts to calm your chaos and boost your joy. Sure, it's not easy, but the satisfaction of nailing it will be a reward in itself.
Tip 1: Breath Easy!
Seriously, breathing is key to balancing your dopamine levels, and it's easy to master.
Just straighten your shoulders, inhale for 5 seconds, hold it for 7, then fiercely exhale for 5 seconds while rolling forward.
Repeat 3-5 times and feel the boost! This exercise will ground you, revamp your focus, and get you to conquer and be consistent with tasks and goals all day long.
As part of my group program, we remind our members of this all day long and often start our accountability and mentorship calls with this process. If you are really struggling with excessive amounts of overwhelm today, check out this Vegus Nerve Reset over at Make ADHD your Bitch!
Tip 2: Energize Like a Boss
It's time to make your very own dopamine-driven menu of awesomeness, so you can fight off those daily doldrums like a champ!
Here are some ideas straight from the experts (that's us!):
• Sip on liquid gold (aka coffee)
• Get jiggy with a dance party break
• Work up a sweat with a 5-minute workout (no pain, no gain)
• Satisfy your sweet tooth with some choco-licious goodness
• Take a walk on the wild side outside
• Strike a yoga pose and find your inner zen
• Belt out some tunes (off-key is totally fine)
• Channel your inner author and pen a short story
• Get your TikTok fix (scroll responsibly)
• Level up your gaming skills (gamer fuel optional)
• Challenge your brain with a puzzle (sudoku, anyone?)
• Clean like a boss (mirror, mirror on the wall)
• Toss out that junk mail like a pro
• Climb some stairs like you're training for Everest
• Call up your bestie and chat it up
• And, of course, take some deep breaths (just don't hyperventilate)
So go ahead, create your own list of energizing activities, and let the good vibes roll! Who knew beating procrastination could be so much fun?
Tip 3: Mix It Up, Baby!
Let's face it; we ADHD brains like to keep things interesting. We're not satisfied with just one way to do something. We need a thousand different ways to tackle the same task!
So, if you're feeling stuck in a rut, mix it up and try something new. Brush your teeth at the kitchen sink instead of the bathroom (wild, we know). Change the order of your morning routine (pants first, then shirt, anyone?).
The key is to keep your brain on its toes so it doesn't get bored and wander off to la-la land. By changing up your habits, you'll feel more motivated to tackle your tasks like a boss.
So, go ahead and switch it up! Who knows, maybe brushing your teeth at the kitchen sink will inspire you to conquer the world (or at least your to-do list).
Is your planner sitting and collecting dust? Get another one and try a new version (pro tip get undated planners, that way you only waste a page or two between habit switches, I have like 8).
Tip 4: Get a Cheer Squad!
Do you know what's better than attempting to create and then conquer your to-do list alone? Doing it with your very own cheer squad! That's right; having someone to build and share your goals with can make all the difference.
Get ready for some daily check-ins, support, growth, and fun!! Join us EVERY day not just to create another never ending list of tasks but actually get tasks done consistently!
Having accountability and support will help you stay on track and get those tasks done like a boss. So don't go it alone. Get your squad together and slay that to-do list!
Tip 5: Fuel Up and Snooze Like a Pro!
Let's face it, we all NEED a little structure in our lives (even if we hate to admit it). And when it comes to fueling our bodies and getting some shut-eye, a routine can make all the difference.
So, like a “normal person”, creating a healthy eating and sleeping schedule that works for you is ESSENTIAL for stability. Fuel up with some brain-boosting grub (bye-bye, junk food), and catch those Zs like a pro (sayonara, all-nighters). Now something to keep in mind is to KNOW your sleep patterns (we don’t all thrive sleeping from 10 pm to 6 am). The goal here is to get the minimum 8 hours consecutively, regardless of what time of day you sleep.
And if you're struggling to stick to your schedule, don't sweat it! Just hit up your Agave Coach for some expert advice (they're like your own personal health guru, minus the weird smoothies).
By following a regular routine, your body will know what to expect, and you'll have the energy to tackle anything that comes your way. So let's do this, folks! Time to fuel up and snooze so that we can thrive IN the rest of our lives.
Listen up, fellow ADHD warriors! We all know that feeling when the motivation just ain't there. But fear not, because knowing what tools to use when the struggle bus rolls in can be a total game-changer.
And let's not forget, accepting that we sometimes need an extra boost is key. But don't worry, we don't need to rely on external sources to get that dopamine flowing. Nope, we can create our own happy juice (move over, smoothies).
So, let's put these life-changing skills to the test and try out those tips today! Get ready to take control of those dopamine boosts like a boss.
Because let's face it, with the right tools, mindset, and accountability nothing can stop us. So bring on the challenges, we're ready to conquer them all!
