A low dopamine morning routine has recently become a popular trend on TikTok and other social media platforms. It involves maintaining low dopamine levels in the morning by avoiding activities that give you a dopamine rush, such as checking your phone, drinking coffee, or watching videos. Instead, you do low-stress tasks that help you start your day slowly and calmly, such as drinking water, getting natural light, eating a high-protein breakfast, or doing some chores.
Recommended read:
Some people claim that this routine helps them feel more focused, productive, and happy throughout the day. It is especially beneficial for people who have ADHD or SAD (seasonal affective disorder), as they may have different dopamine levels than others. These people can benefit from the structure that morning routines provide, boosting productivity and helping to keep track of the day.
Why Low Dopamine is Good for ADHD
But why is low dopamine a good thing? Studies suggest that ADHD brains operate on a dopamine deficit, so maintaining low levels of dopamine in the morning can help you feel more centered, reduce overwhelm, and increase mental clarity. However, it’s worth noting that the brain – ADHD or not – isn’t built to constantly operate on low dopamine levels, as persistently low levels can cause a range of adverse side effects.
So, turns out, you can actually benefit from a slow start to your day if you have ADHD. Could you imagine that? Read further to learn how to align your lifestyle and implement a low dopamine morning routine if you’re an ADHD person.
How to set a low dopamine morning routine for ADHD
Drink water
Recharging your water levels can increase your energy, boost your metabolism, help ease pains, fight toxins, and maintain a clear complexion.
Seek natural light
Accessing natural light within 30 minutes of waking up resets your body’s inner sleep clock, telling the brain it’s time to wake up. Sunlight also helps generate serotonin, a neurotransmitter widely thought to positively influence mood, emotion, and sleep.
Eat a high-protein breakfast
Starting your day with sugar-intense foods will cause you to crash and burn. Instead, opt for protein-rich foods like Greek yogurt, peanut butter, low-fat meats, cottage cheese, eggs, and oats. These foods also take longer to digest, keeping you full for longer.
Do low-stress tasks before diving into more intense ones
Starting your day with an intense task will cause a dopamine hit and leave you buzzing off the walls. Instead, start with low-stress tasks like making your bed, going for a walk or stretch, making a task list for the day, writing in your journal, organizing your workspace, wiping down your kitchen counters, or putting away the dishes.
Stay off your phone (and computer) for at least an hour after waking up
Avoiding your phone for at least an hour helps maintain low dopamine levels and sets positive, healthy intentions for the day. Swapping out your phone for a traditional alarm clock will reduce your dependence on your smartphone and train your brain to associate your bedroom with sleep.
Delay your morning coffee
If you take medication for your ADHD, chances are you’ve been told to drastically decrease your caffeine intake or completely eliminate it from your diet. However, if you do consume caffeine, you should avoid it for the first 90 minutes. Delaying your first dose will stop you from crashing too early. Alternatively, try decaf for that warming, cozy feeling.
Practice mindfulness or meditation
Taking a few minutes to meditate or practice mindfulness can help calm your mind and set a positive tone for the day.
Stretch or do yoga
Doing some low-intensity workouts and exercises like gentle stretching or yoga can help wake up your body and reduce morning stiffness.
Listen to chill music
Listening to calming music or your favorite playlist can help put you in a good mood and reduce stress.
Get some fresh air
Go outside for a 30-minute walk to take a few deep breaths of fresh air. This can help wake up your senses and provide a burst of energy.
In addition to these tips, it’s important to remember that everyone’s body and mind function differently. What works for one person may not work for another. So don’t be discouraged if you don’t see immediate results. Give yourself time to adjust and find what works best for you.
It’s also important to remember that a low-dopamine morning routine is just one piece of the puzzle when it comes to overall mental health and wellbeing. Other factors such as exercise, diet, and stress management also play a crucial role in our daily lives.
By incorporating some of these simple steps into your morning routine and making them a habit, you can set yourself up for a successful day and a healthier lifestyle overall. So give it a try and see the positive changes it can bring to your life!
Related articles:
