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Self care tips for Adhd: Natural Ways to Increase Dopamine

My name's Suzie and I'm a Dope fiend... there, I said it. I have Adhd and of course, when I say 'Dope' I'm referring to - Dopamine.

But what is Dopamine? And why do Adhders crave it so much? — Dopamine increases motivation, enjoyment and is necessary for changing bad habits.

Dopamine influences almost every aspect of our lives life. It is a neurotransmitter, meaning that it is a chemical messenger released by neurons (nerve cells) to “communicate” with other neurons (nerve cells)

Like all Neurotransmitters, dopamine shuttles between cells and binds to receptors.

In mainstream society, dopamine is often thought of as the main pleasure Neurotransmitter. But dopamine actually appears to increase desire and motivation more than pleasure. Thus, it is often dubbed- the “motivation molecule”.

The brain includes several dopamine pathways, and is important for increasing memory, motivation & focus.

An imbalance to our dopamine levels can seriously impact our mood and sometimes behaviour. Research shows that naturally increasing dopamine levels can have numerous benefits, including:

  • More motivation, enthusiasm, drive and productivity

  • Reduced vulnerability to addiction (it is naturally lower levels of dopamine that makes people with adhd more vulnerable to addiction)

  • Improved cognitive function, learning & memory

  • Higher levels of creativity & improved mood

  • Less fear

  • More confidence

  • Increased social bonding and stronger relationships (oxytocin plays a role too)

  • Increased tolerance to pain

Research has correlated the following with low dopamine levels… have you ever experienced any of the following?

If you've reached this point, then I'm sure you will agree, Dopamine is extremely important for our physical health and brain health. Another important fact to know, is that Adhd brains are naturally running in shorter supply of Dopamine, which is why it is extremely important to find healthy ways to increase the levels to a maintainable level and even reset them once in awhile (schedule your free consultation with me to learn more).

Here are fast, free ways for you to invite more Dopamine into your life... Enjoy!


Meditation is a powerful act of self-care that has been scientifically proven to improve focus, alleviate symptoms of anxiety and depression, plus- increase Dopamine too!


It's extremely important for our bodies to be exposed to sunlight daily if possible. In order for Dopamine to be released, let the sun meet your eyes.

Drink coffee

Want an excuse to drink more coffee- you got it! Just kidding- not too much okay?!


Exercise has so many amazing benefits, it boosts serotonin and sharpens focus so well that just 10-15 minutes of vigorous exercise can have a similar effect to stimulant medication for those with Adhd... for up to four hours!

Sleep well

Honouring our circadian rhythm is not just vital for our wellbeing, but it's also key to keep our Dopamine levels up. Stick to regular bedtimes and wake-times as much as possible.

Eat foods that promote Dopamine release

Apples, Avocados, Beans, Eggplants... there are so many healthy and delicious foods that help to release Dopamine.

Which tips are you going to try?

Would you like to learn more about the role of Dopamine and ways to get enough with Adhd?- Book your free consultation today.

Hungry for more, check out this post here on daily ways to improve your wellbeing.

Sending you love and light!


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