Why ADHD Entrepreneurs Thrive with Low-Dopamine Mornings
Read Time: 4 MinutesTL;DR:
Mornings set the tone for ADHD entrepreneurs—low-dopamine habits help with focus, while high-dopamine ones drain energy.
Avoid your phone for the first hour to reduce distractions and improve mental clarity.
Eat a high-protein breakfast to support brain function and ADHD symptom management.
Get dressed (including shoes!) to signal to your brain that it’s time to be productive.
Incorporate mindfulness through journaling, meditation, or prayer to start the day grounded.
Mornings set the tone for the entire day; for ADHD entrepreneurs, that tone can make or break productivity.
You’re not alone if you’ve ever felt behind before you even started or like your day slipped through your fingers without warning. The culprit? High-dopamine habits - like doomscrolling or diving straight into work - hijack your focus and drain your energy before you’ve had a chance to warm up.
Enter the concept of low dopamine mornings. By intentionally filling your mornings with grounding, simple routines, you can create mental clarity, emotional regulation, and sustainable energy.
Here’s how to make it work for you:
How to Start Your Day Off Right with ADHD:
The number one rule for low-dopamine morning routines is staying off your phone. Try to avoid it for at least the first hour after waking up. I try my hardest to stay off my phone until lunch.
Consider doing these things with your morning instead:
Move Your Body
Starting your day with movement doesn’t have to mean an intense workout—just a few minutes of light exercise can make a difference. Research shows that even 10 minutes of physical activity can improve focus, memory, and problem-solving skills. Things our ADHD brains could use some help with...
Whether it’s a quick walk or dancing to your favorite song, moving your body helps boost dopamine levels, setting you up for a more productive, energized day.
I love to start my day by getting outside to take the dogs for a walk or doing a somatic dance video.
Eat a High-Protein Breakfast
Okay, can we talk about the magic of a high-protein breakfast for ADHD? Because wow, the internet does not lie on this one. It’s one of the few things I’m consistent about because it feels that different.
And the science backs it up: neurotransmitters = made of amino acids = proteins. More protein = better brain vibes. Learn more from neuroscientist Dr. Andrew Huberman.
On low-spoon days, I’ll accomplish this with a protein coffee and a piece of fruit. Let it be easy.
⭐️ Pro Tip: Pair breakfast with a book for the ultimate low-dopamine, slow morning. Escaping into fiction and actually sitting down to eat allows your brain to wake up slowly.
Get Dressed to Shoes
I originally learned this term from Fly Lady when I struggled to balance maintaining my home and working as a first-time homeowner. She makes a compelling argument about the psychological shift when you get fully dressed, including putting on shoes, even if you’re not leaving the house.
The idea is that dressing for the day signals your brain that it’s time to be productive, creating a mental boundary between rest and work. It’s not just about appearances—it’s about mindset. This small habit can trick your brain into staying engaged, making it easier to tackle tasks, respond to unexpected events, and feel prepared for whatever the day throws.
Give it a shot on days you’ll work from home: could it help you feel more prepared to tackle your day with intention?
Make Space for Mindfulness
It’s so easy to go through our days by checking boxes and filling time without ever truly connecting. Starting your day with a few minutes of mindfulness grounds your thoughts, reduces overwhelm, and gives your brain a chance to focus before the day’s choices kick in.
How to Practice Mindfulness:
Journal
Meditate
Pray
I’ll let you behind the curtain of my witchy morning ritual:
I put on a meditation playlist, light a candle, and sit down with my journal and tarot cards. I ask the Universe, “What energy do I need to bring to this day?” and journal based on what the reading shows. Sometimes, I’ll light a spell candle for extra magic if I feel especially connected.
This whole process takes about 15 minutes, but somehow, I walk away feeling recharged in a unique way that keeps me coming back to the practice.
Honorable Mention: Take Your Meds
Whatever this means for you, prescriptions or vitamins, taking them consistently how we can tell if they work. And we know how hard consistency is.
Could you habit-stack taking your meds with another action you take every morning so you don’t forget?
Honorable Mention: Do Something Creative
If you fancy yourself a creative person, do you find that it’s hard to make time for that practice at the end of the day? We expend so much energy caring for our families, working, and getting by that time can easily slip by between creative acts.
If that’s true for you, is there a way for you to prioritize your art/craft/music time before work each day?
Are you convinced?
Your morning isn’t about rigid routines or checking off another to-do list. It’s about creating a foundation to support your brain, energy, and goals.
Low-dopamine mornings aren’t a magic cure, but they are a powerful tool for ADHD entrepreneurs who want to feel more present, focused, and in control of their time.
Experiment with these ideas, find what resonates, and allow yourself to start slowly. Your future self will thank you.
