Too often, we see the faults in our ADHD brains without celebrating the amazing science behind how they work and support us. Maybe you have poor time management, or can’t focus on boring work tasks, but we’ll help you remember all the great things you can do too.
Let’s dig into the hormones our brains produce. We’ll see why these matter and what we can do to boost production!
Oxytocin
A few years ago, Paul Zak did some research about oxytocin at work. At first glance, our thought was “what does ‘the love hormone’ have to do with work?” In fact, there’s a pretty strong correlation with trust and purpose. As we reflected on our time in the corporate world, this made perfect sense. When we are trusted to do our jobs, and we can see how our work connects to the larger vision and purpose of the team and company, it’s a pretty incredible feeling.
Looking to boost your oxytocin at work?
There are a few office-appropriate ways!
Physical Contact – when COVID-19 came rip-roaring into our lives, hugs and handshakes went away. While this was to the delight of some, others yearned for that simple contact as it helped them build connection. If you are comfortable with this, and the person receiving your hug/handshake is too, you may both benefit from a high five or pat on the shoulder now and again.
Social Bonding – this was also impacted with the changes to how we work. As teams embraced remote work, we also lost some water-cooler talk and office engagement. Activities such as:
- Small Talk: Different than talking about the project plan, chit-chatting with colleagues and really knowing and caring about your colleagues can build connection
- Making eye-contact: Zoom eye contact isn’t the same, but again, make sure everyone involved is comfortable with this. Some of our neurodivergent kin don’t want to make eye contact and that is OKAY
- Laughter: Having a laugh together can also produce oxytocin.
Serotonin
This neurotransmitter carries messages via your central and peripheral nervous systems. While about 10% of your serotonin is made in your brain, the other 90% is made in your gastrointestinal tract. We always hear how everything is connected, and this is one more reason to think about what we consume and how it impacts us. Healthy serotonin levels positively impact:
- Mood
- Sleep patterns
- Digestion
Looking to boost serotonin at work?
Step outside. Sunlight and fresh air will do wonders. Work from home? Try to walk around the block before you sit down at your computer or have that first cup of coffee on the porch.
Get moving. Some exercise will help too. Even a 15-minute walk will change your day, and consistent aerobic activity plus strength-training a few times per week will have a real impact.
Consider what’s for lunch. That mid-day meal may change your outlook on the afternoon!
Endorphins
These ‘feel good’ chemicals are created in your pituitary gland and hypothalamus, both located in the brain. These endorphins:
- Ease symptoms of depression
- Help manage stress and anxiety
- Improve confidence
ADHDers frequently have co-occurring conditions such as generalized anxiety disorder, depression, or rejection sensitive dysphoria (RSD), which all could benefit from increased endorphins.
Want to release more endorphins at work?
Power walking; whether it’s between meetings, or to the coffee shop down the block, carve out some time to get movin’
Eating; skipping breakfast or lunch might not be saving you time, if it throws you off your game for the rest of the day. Pack some quick nutrient-rich snacks in your laptop bag, or stash them in a desk drawer.
Dopamine & Norepinephrine
Dopamine is a building block in norepinephrine. Why do these matter? Dopamine is involved in:
- Memory
- Movement
- Motivation
- Behavior
- Attention
- Mood
- Learning
Ways to increase dopamine:
Again, be intentional with what’s on your plate! Diets high in magnesium and tyrosine have been helpful in dopamine production. Foods known to increase dopamine include apples, avocados, bananas, chocolate, leafy greens, lima beans, oatmeal, oranges, peas, sesame and pumpkin seeds, tomatoes, and watermelon.
Engage in activities that bring you joy. Some find joy in exercise/movement, others find it playing with their puppy, or reading a good book.
Set yourself up for success! Since we’ll get a hit of dopamine from completing tasks and celebrating little wins, make sure to set reasonable goals so you can knock things off a to-do list, or make progress on a bigger project.
So, Back to Basics…
If we want to best support our ADHD brains. Let’s commit to:
- Moving our bodies
- Nourishing our bodies
- Finding joy and connection
- Spending time outside
Want to chat?
If coaching could help you knock down the barriers in getting back to basics or understanding our ADHD brains, consider our Lead with ADHD program or reach out and 1:1 coaching!
Disclaimer: This article is only to start the conversation on what is going on in our ADHD brains – not medical advice and certainly not a one-size-fits-all approach.
References
- www.additudemag.com/adhd-neuroscience-101/
- https://greatergood.berkeley.edu/article/item/how_oxytocin_can_make_your_job_more_meaningful
- https://my.clevelandclinic.org/health/articles/22572-serotonin
- https://my.clevelandclinic.org/health/body/23040-endorphins
- https://my.clevelandclinic.org/health/articles/22581-dopamine
