Monday, January 22, 2024
Happy Monday, friends! Monday mornings can often feel like a toss-up. Sometimes I wake up feeling tired and sluggish, and other times I’m brimming with energy, ready to take on the week. Today was a mix of both. While I’m carrying a sense of excitement and creativity into this week, the dark and gloomy morning made it a bit challenging to tap into that energy immediately.
Regardless of how I feel in the morning, I make it a point to go for a walk. Whether it’s 4 miles or just a quick trip to the grocery store, getting some steps in and breathing in fresh air consistently helps me feel better and more energized.
I’ve done plenty of research — and by research, I mean listening to Huberman Lab podcast and watching TikTok’s — on maximizing motivation, productivity, focus, etc. Living with ADHD, I often find these aspects more challenging than perhaps the average person might. It can be frustrating at times, but I’ve discovered several strategies that have had significantly positive effects on managing these challenges.
For those with ADHD, the morning period is particularly crucial. Because of dopamine deficiencies associated with ADHD, what we feed our mind and body in the morning significantly impacts our day.
Upon first waking, we are in what’s known as the theta state, or subconscious state, during which our minds are highly impressionable. If we start the day by immediately reaching for our phones to check texts and social media, we risk bombarding ourselves with overwhelming, potentially negative, and anxiety provoking content. This not only fills our mind with stressful thoughts but also triggers an initial dopamine surge that can disrupt our dopamine levels for the remainder of the day, leading to an increased craving for phone use.
Every night, I activate the downtime feature on my phone, which remains on until about noon the next day. This setting restricts my access to only a few essential apps, like the weather or Spotify, effectively minimizing the temptation to check texts, emails, or social media during my relaxation time at night and personal time in the morning. This practice has proven extremely beneficial for calming my mind in the evenings and maintaining clarity in the mornings. I consider the morning hours as ‘me time’ — a period dedicated to myself and my thoughts before engaging with the day’s realities.
Recently, I’ve been exploring how to take advantage of this theta ‘subconscious’ state that occurs in the morning. One approach I’ve adopted is listening to positive affirmations while still in bed. This allows me to gently wake up while simultaneously filling my mind with positive and motivating thoughts. Even though I sometimes find these affirmations a bit cheesy, they can’t hurt.
To motivate myself to get out of bed, I like to play some upbeat music. It’s crucial not to linger in bed for too long, as it can lead to overwhelming thoughts. The goal is to start the day feeling positive and with a clear mind. I once came across an interesting tip: brushing our teeth with our non-dominant hand can stimulate brain waves that aren’t usually activated by our routine actions. This is because it’s a task that we typically perform mindlessly every day. So, I make an effort to do this each morning, if I can remember LOL.
Morning movement is also particularly beneficial for those with ADHD. Exercise is scientifically proven to be one of the most effective ways to increase dopamine levels, especially in the morning when individuals with ADHD may experience deficiencies. When I discovered the scientific reasoning behind the positive effects I’ve always experienced from morning exercise, it all made sense. Knowing this helps motivate me on mornings when movement feels like the last thing I want to do.
I prefer to do my movement in the form of an outdoor walk. In doing so, I am also able to get my morning sunlight. This is beneficial not just for individuals with ADHD, but for everyone. The positive effects of morning sunlight on our bodies and minds are significant. For those interested in learning more about the importance of morning sunlight and the correct way to absorb it, I highly recommend listening to the Huberman Lab podcast.
Another method proven to increase dopamine levels is cold exposure, such as taking a cold shower. Now, I hate cold showers, I find them to be a true form of torture. However, on days when I’m feeling particularly ambitious, I’ll brace myself and turn the shower cold for the first or last 30 to 60 seconds. On days when I’m not quite as brave, I splash some cold water on my face and call it a day.
To round off my morning routine, I always make sure to fuel myself with food. I’ve noticed a significant difference in my energy, and happiness, levels when I start the day with a filling meal. If you’re like me and aren’t a fan of traditional breakfast food, this is your reminder that Chipotle opens at 10:45 am. Amsterdam’s lack of Chipotle might be my one true grievance with this city. It has been truly devastating.
To spice things up this morning, I attempted making homemade immunity boost shots. Using a food processor, I blended lemon, ginger, extra virgin olive oil, a pinch of salt, and water. Admittedly, I got a bit heavy-handed with the salt, which is typical for me, but apart from that, I was pleased with the result. I’ve stored the mixture in a bottle in my fridge and plan to take a shot of it every morning.
For today’s Irish meal, I made my first cottage pie. In terms of flavor profiles, it turned out to be one of the best dishes we’ve tried so far. However, it still had that characteristic mushy texture and was made with the usual suspects: potatoes, meat, and vegetables and a notable lack of seasoning. Needless to say, I am counting down the days until next Thursday, marking the start of a new month and a new country’s cuisine. I promise to select a cuisine with a more exciting and diverse palate for February.
xo, mikaela
