A printed note which says feel good about yourself next to a green mug of coffee

15 Best Ways to Boost Endorphins for ADHD Moms

As an ADHD mom, life can sometimes feel like a rollercoaster ride with its ups and downs. Between managing household chores, taking care of your family, and possibly working outside the home, it’s easy to feel overwhelmed and stressed out. However, there are ways to help balance your mood and energy levels, and one of the best ways to do that is by boosting your endorphins.

Endorphins are your body’s natural feel-good chemicals, and they can help improve your mood, reduce stress, and increase your overall sense of well-being.

Why are Endorphins different to other brain chemicals?

Endorphins stand out from other brain chemicals due to their unique role as natural painkillers and mood elevators. While serotonin, dopamine, and oxytocin each have their specific functions in regulating mood, motivation, and social bonding, endorphins primarily focus on alleviating physical discomfort and promoting feelings of euphoria. Unlike the other chemicals which play broader roles in emotional regulation and social behavior, endorphins are primarily associated with physical activities such as exercise, laughter, and spicy food consumption. Essentially, endorphins offer a quick and effective way to manage pain and enhance mood, making them distinct in their function compared to serotonin, dopamine, and oxytocin. Here are 15 tried-and-true methods to get those endorphins flowing

1. Get Moving with Exercise- Best Booster of Endorphins

Exercise is a powerhouse when it comes to releasing endorphins. Whether it’s a brisk walk, a yoga session, or a dance party in your living room, find an activity that you enjoy and that gets your heart pumping. This has always been my number-one depression buster. Whenever I feel overwhelmed with life, a short workout has always helped me boost my mood.

2. Prioritise Sleep

As ADHD folks, sleep is always something we struggle with. Getting enough sleep is crucial for your physical and mental health. Aim for 7-9 hours of quality sleep each night to recharge your body and mind. I realised that staying up late working did not really help with my productivity. I used to keep telling myself that getting work done within the day would save me time the next day, but it never happened. My tired self could not get a lot of work done, and I kept getting distracted. I learned that going to bed early with my toddler and waking up a few hours before he did helped me get most of my work done.

3. Connect with Nature

Spending time outdoors can have a calming effect on your mind and body. Take a walk in the park, go for a hike, or simply sit and soak up the sun in your backyard.

4. Practice Mindfulness

Mindfulness techniques, such as deep breathing, meditation, and journaling, can help reduce stress and increase feelings of happiness and contentment. Just try 2 minutes of deep breathing exercises to see the difference. I have also have 25 ideas on how to incorporate mindfulness in your everyday life.

5. Indulge in Laughter

They say laughter is the best medicine, and for good reason. Watch a funny movie, read a humorous book, or spend time with loved ones who make you laugh. You can even use a Pomodoro timer to make sure you don’t end up binge watching comedies, sacrificing your sleep.

6. Listen to Music

Music has a powerful impact on our emotions. Create a playlist of your favourite songs that lift your spirits and listen to it whenever you need a mood boost. I have playlist for work, for relaxing, for chores, to feel good, for workouts, for walks etc… the list goes on and on. Let’s just say that is how much music helps me stay focused on my goals.

7. Try Aromatherapy

Certain scents, like lavender and citrus, can have a calming effect on the brain and promote feelings of relaxation and well-being. Here’s a journal article on it, if you wish to go down the aromatherapy benefits rabbit hole. Invest in some essential oils or scented candles to incorporate aromatherapy into your daily routine.

8. Get Creative

Engaging in creative activities, such as painting, crafting, or cooking, can be both therapeutic and rewarding. Allow yourself to express your creativity without judgment or pressure. Tiny doodles are the best. I wouldn’t recommend getting adult colouring books though because they are usually overwhelming with their intricate designs.

9. Spend Time with Loved Ones

Socializing with friends and family members who support and uplift you can help boost your mood and increase feelings of connection and belonging. Even if you have a very close circle or most of your family is away from you, don’t forget to call them regularly. Reminiscing old times with my sister who is 1,000 miles away is one of our favourite activities.

10. Practice Gratitude

Taking time to reflect on the things you’re grateful for can shift your focus from negativity to positivity and increase feelings of happiness and contentment. Even though journaling can help here. Just a thankful thought of “I am so thankful for having a roof above me.” Or “I am super thankful for the comfy chair I am sitting on” or “the clean water I drink” are just tiny anecdotes of gratitude which you could sprinkle throughout the day, to boost your brain chemicals.

11. Treat Yourself

Every now and then, indulge in a little self-care treat, whether it’s a bubble bath, a massage, or a piece of your favorite chocolate. Read here about 25 tiny luxuries to add to your day.

12. Get Enough Sunlight

Sunlight exposure helps regulate your body’s production of serotonin, a neurotransmitter that contributes to feelings of happiness and well-being. Aim to spend some time outdoors each day, especially during the morning hours.

13. Set Realistic Goals

Setting and achieving realistic goals can give you a sense of accomplishment and boost your confidence and self-esteem. Compared to a to-do list, you could use a Ta-Da list or a pomodoro bingo as gives a boost of endorphins. Read all about goal setting in this resource.

14. Stay Hydrated

Dehydration can leave you feeling tired and sluggish, so be sure to drink plenty of water throughout the day to keep your body and mind functioning optimally. I used to be super dehydrated as I forget to drink water.

15. Seek Professional Help if Needed

If you’re struggling to manage your ADHD symptoms or experiencing persistent feelings of sadness or anxiety, don’t hesitate to seek support from a mental health professional.

As you read, there are many ways for ADHD moms to boost their endorphins and improve their overall well-being. By incorporating some of these strategies into your daily routine, you can better manage stress, enhance your mood, and enjoy a more fulfilling life. Remember to prioritize self-care and listen to your body’s needs. You deserve to feel happy, healthy, and supported on your journey.

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