15 Best Ways to Boost Serotonin for ADHD Moms

As an ADHD mom, juggling daily responsibilities can feel like trying to herd cats on roller skates. The constant demands and distractions can leave you feeling drained and overwhelmed. But fear not, there are natural ways to give your serotonin levels a much-needed boost, helping you feel more focused, calm, and ready to take on the day.

Why Serotonin is Different from Other Brain Chemicals?

Serotonin stands out among brain chemicals like dopamine, oxytocin, and endorphins due to its unique role as a mood stabilizer. While dopamine motivates us, oxytocin bonds us socially, and endorphins relieve physical discomfort, serotonin acts as a steady hand, ensuring emotional balance and stability. It’s the guardian of our mental well-being, helping us navigate the highs and lows of life with a sense of calm and composure. Serotonin’s influence extends beyond mere happiness, touching on aspects of mental health such as anxiety and depression. In essence, serotonin’s specialized function in emotional regulation makes it a crucial player in the complex symphony of brain chemistry.

In this article, we’ll explore 15 simple yet effective strategies to help you reclaim your serenity and thrive amidst the chaos.

1. Get Moving with Exercise

Exercise isn’t just about fitting into those pre-baby jeans; it’s a powerful tool for boosting serotonin levels and improving mood. Whether it’s a brisk walk, a yoga session, or a dance party in your living room, finding ways to move your body can work wonders for your mental well-being. This is the biggest supporter to balance my ADHD brain. I can’t stress enough how much exercise does for the mind than the body.

2. Prioritize Sleep

We all know how elusive sleep can be for moms, especially those with ADHD. However, making sleep a priority is crucial for maintaining optimal serotonin levels. Establish a bedtime routine, create a cozy sleep environment, and try relaxation techniques like deep breathing to help you unwind before bed.

3. Embrace the Sun

Sunlight is nature’s antidepressant, triggering the release of serotonin in the brain. Make time to soak up some sun each day, whether it’s by taking a short walk outside or simply sitting near a sunny window with your morning coffee. I have an article on 25 ideas to get more nature throughout your day.

4. Practice Mindfulness Meditation

Mindfulness meditation is like hitting the reset button for your brain. By bringing your attention to the present moment, you can quiet the mental chatter and cultivate a sense of inner peace. Even just a few minutes of mindfulness practice each day can make a big difference in your serotonin levels. Here’s a whole article on ways to practice mindfulness within your day.

5. Eat Serotonin-Boosting Foods

What you eat can directly impact your serotonin levels. Incorporate foods rich in tryptophan, such as turkey, eggs, nuts, and seeds, into your diet to support serotonin production. Don’t forget to include plenty of fruits, vegetables, and whole grains for a balanced and nutritious diet. Read my article on brain chemical boosting foods for more tips on using nutrition to balance our ADHD brains.

6. Limit Sugar and Caffeine

While that afternoon pick-me-up may provide a temporary energy boost, excess sugar and caffeine can wreak havoc on your serotonin levels. Try to limit your intake of sugary snacks and caffeinated beverages, opting for healthier alternatives like herbal tea or fruit-infused water instead.

7. Connect with Loved Ones

As moms, it’s easy to put our own needs on the back burner while we focus on caring for our families. We tend to spend our days running behind one chore after the other. However, nurturing relationships with loved ones is essential for maintaining emotional well-being. Take time to connect with friends and family members, whether it’s through a phone call, a video chat, or a socially distant outing.

An extended family communicating through a tablet

8. Get Creative

Channeling your inner artist is not only fun but also great for boosting serotonin levels. Whether you enjoy painting, crafting, writing, or gardening, finding creative outlets can help you express yourself and unwind after a hectic day. Here are 50 ideas to get creative for ADHD moms.

9. Set Realistic Goals

Setting lofty goals can lead to feelings of frustration and inadequacy, especially for ADHD moms already grappling with a constant stream of distractions. Instead, focus on setting small, achievable goals that you can celebrate along the way. Remember, progress is progress, no matter how small.

10. Practice Gratitude

Gratitude is like a superpower for happiness and well-being. Take a few moments each day to reflect on the things you’re grateful for, whether it’s a supportive partner, a cozy home, or a beautiful sunset. Cultivating an attitude of gratitude can help shift your perspective and boost your mood.

If you are always complaining about things, just try to be thankful for 1 thing a day and see your life transform. I was a ball of negative energy, and then I learnt to be grateful for everything that I have. Now, I am seeing everything change in my life for the better.

11. Establish Routine and Structure

For ADHD moms, creating structure and routine can help bring a sense of order to the chaos. Establishing daily routines for tasks like mealtime, bedtime, and household chores can provide a sense of predictability and stability, reducing feelings of overwhelm and anxiety. But routine building is the hardest part for the ADHD brain.

12. Seek Professional Support

Managing ADHD as a mom can be challenging, and it’s okay to ask for help. Whether it’s therapy, medication, coaching or support groups, seeking professional support can provide valuable resources and strategies for coping with ADHD symptoms and boosting serotonin levels. For me, ADHD coaching helped me see who I was and what I am capable of.

13. Practice Self-Compassion

It’s easy to be hard on ourselves, especially when we feel like we’re falling short of societal expectations. However, practicing self-compassion is essential for mental well-being. Be gentle with yourself, acknowledge your efforts, and remember that you’re doing the best you can in a challenging role.

14. Engage in Positive Self-Talk

The way we talk to ourselves can have a profound impact on our mood and self-esteem. Replace negative self-talk with positive affirmations and compassionate statements. Remind yourself of your strengths, accomplishments, and the love you bring to your family every day.

A board which says "one small positive thought in the morning can change your whole day"

15. Find Joy in the Little Things

In the midst of chaos, it’s easy to overlook the small moments of joy that bring color to our lives. Take time to savor simple pleasures like a warm cup of tea, a cuddle with your child, or a beautiful sunset. Finding joy in the little things can help cultivate a sense of contentment and gratitude.

In conclusion, managing ADHD as a mom comes with its unique set of challenges, but there are plenty of strategies you can employ to boost serotonin levels and improve your overall well-being. By incorporating these 15 tips into your daily routine, you can reclaim your serenity and thrive amidst the chaos of motherhood. Remember, you’re not alone, and taking care of yourself is the best gift you can give to yourself and your family.

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