Do Low-Dopamine Mornings Work for ADHD Parents? Tips for a Calmer, More Focused Routine
Oct 15, 2024
Low-dopamine mornings have been gaining traction recently as a strategy to improve focus and mental well-being. The idea behind this practice is to start the day with low-stimulation activities, such as avoiding screens or refraining from highly stimulating tasks, to help recalibrate the brain’s reward system and enhance productivity throughout the day. This is especially relevant when you consider that our brain’s dopamine levels play a crucial role in mediating the reward value of everyday activities, such as eating, exercising, and even social interactions.
But for parents—particularly those managing ADHD within their household—can this low-dopamine approach really work?
The Brain’s Dopamine System and Its Impact
The mesolimbic system, often referred to as the brain’s reward system, governs our pursuit of rewarding experiences. Dopamine, the primary neurotransmitter involved, drives our desire for food, drink, social interaction, and even addictive behaviors like substance use (Lewis RG, 2021). When the brain gets used to constant stimulation from dopamine-releasing activities, such as scrolling through social media or binge-watching TV, it craves more to maintain that “rewarded” feeling.
Low-dopamine mornings aim to reset this system by reducing stimulating activities, giving the brain a break and fostering more balanced dopamine levels throughout the day. In theory, this practice could improve focus, attention, and emotional well-being—benefits that would be particularly valuable for those with ADHD, who already face challenges in managing focus and self-regulation.
The ADHD Challenge: Is a Low-Dopamine Morning Sustainable?
As a psychologist who treats ADHD, I see the appeal of low-dopamine mornings, but I also recognize the practical challenges. For people with ADHD, one of the key struggles is planning and organizing tasks, as well as sustaining attention. Setting up a low-dopamine routine that restricts highly stimulating activities may sound beneficial, but actually following through with it could be extremely difficult for those who are easily distracted.
When urgent tasks take precedence, it can be hard to stick to a low-stimulation morning, especially when someone is already accustomed to high-dopamine activities like checking their phone first thing in the morning. For individuals with ADHD, this rigid approach could feel like just another impossible task, increasing frustration rather than enhancing focus.
Realistic, Manageable Changes Over Rigid Routines
Instead of trying to eliminate all high-dopamine activities from the morning, a more sustainable approach might be to make realistic, manageable changes that are easier to incorporate into daily life. Small adjustments tailored to the individual’s preferences and lifestyle tend to be more effective than overhauling one’s entire morning routine.
For example, rather than completely avoiding screens or stimulating tasks, someone might commit to 10 minutes of belly breathing or a short walk before diving into their day. Similarly, setting a boundary—like waiting until after breakfast to check social media—can be a more achievable goal than trying to eliminate screen time entirely. These small steps can create a sense of progress without the pressure of perfection.
Over time, these minor shifts can accumulate into significant progress. By focusing on small, achievable changes, individuals can gradually improve their well-being in a way that feels sustainable. Moreover, flexibility is key—if someone slips up one morning, they can easily pick up the habit the next day without feeling like they’ve failed.
A Practical Approach for Parents Like Sofia
To illustrate the effectiveness of manageable changes over rigid routines, let’s consider Sofia, a working mother of two children—8-year-old Mateo and 5-year-old Isabel. Sofia was struggling with chaotic, stressful mornings. Mateo, who has ADHD, needed constant reminders to stay on track, while Isabel was slow to get ready and didn’t grasp the urgency of the morning rush. Sofia often found herself stressed and raising her voice, which left everyone feeling frustrated before the day had even begun.
Rather than attempting a complete overhaul of their morning routine, Sofia introduced small, manageable changes that made the mornings less stressful. She broke the routine into phases—waking up, breakfast, and final tasks—each with clear time limits. This approach gave the kids structure without overwhelming them.
For Mateo, who was easily distracted, Sofia created a visual checklist that outlined his tasks for the morning. Instead of needing constant reminders, Mateo could refer to his checklist and move through his routine more independently. For Isabel, Sofia used a visual timer to help her understand how much time she had for each task, fostering a sense of urgency without making her feel rushed.
Sofia also added a positive moment to the beginning of the day. Rather than jumping straight into tasks, she took a few minutes each morning to stretch together or share a joke. This small moment of connection helped set a calmer tone for the rest of the morning.
The Results: A Calmer, More Organized Morning Routine
Within a few weeks, Sofia noticed a significant improvement. Mornings were no longer a source of stress. Mateo became more independent, relying less on Sofia to stay on track, and Isabel responded well to the visual timer, moving through tasks with a better understanding of time.
Sofia, too, felt less stressed. She no longer had to constantly remind her children of what needed to be done, and she found that the positive start to the day created a more cooperative atmosphere. By breaking the morning into manageable phases and incorporating visual tools and rewards, Sofia transformed her family’s morning routine into something much more positive.
The Takeaway
Whether you’re a parent dealing with ADHD or simply trying to improve your daily routine, the key to success is focusing on small, achievable changes rather than rigid, one-size-fits-all routines. Low-dopamine mornings might sound like a great idea, but they can be difficult to sustain, particularly for those with ADHD.
Instead, opt for a flexible approach that works for your lifestyle. Incorporate low-dopamine activities in ways that feel realistic and sustainable, and focus on the gradual progress you can make with small, manageable shifts. Over time, you’ll find that these small changes lead to more significant improvements in your overall well-being and mental health.
In the end, whether it’s adding a positive moment to your morning, setting up a visual routine, or simply delaying screen time, these incremental changes can make a big difference in starting your day on a calmer, more focused note.
Lewis RG, Florio E, Punzo D, Borrelli E. The Brain's Reward System in Health and Disease. Adv Exp Med Biol. 2021;1344:57-69. doi: 10.1007/978-3-030-81147-1_4. PMID: 34773226; PMCID: PMC8992377.
