Summary of "Win These 3 Moments, Win Your ADHD Day"

Key Wellness Strategies and Productivity Tips for Managing ADHD by Winning Three Critical Dopamine Windows

The video explains that ADHD-related challenges stem from predictable dopamine fluctuations during three key moments in the day. By understanding and strategically managing these “dopamine windows,” individuals with ADHD can maintain focus, reduce frustration, and improve productivity.

The Three Dopamine Windows & How to Win Them

1. Morning Activation Window (First 30 minutes after waking)

Why it matters: Dopamine and cortisol spike naturally, setting the tone for focus or distraction all day.
Common pitfall: Immediately reaching for the phone or sugary breakfast trains the brain to seek easy dopamine, leading to distraction.
Strategies to win:
- Avoid phones and social media first thing.
- Get dressed and go outside to expose yourself to natural light.
- Move your body (walk, stretch, run) to reduce morning melatonin and boost dopamine and serotonin.
- Use this time for reflection: ask yourself what matters today and what you want to accomplish.

2. Afternoon Crash Window (Around 1-2 hours after lunch)

Why it matters: Dopamine dips naturally after lunch, worsened by blood sugar crashes and heavy meals.
Common pitfall: Feeling tired, unfocused, irritable, and prone to procrastination or negative thoughts.
Strategies to win:
- Eat a balanced lunch rich in protein, fiber, and healthy fats; avoid high sugar and processed foods.
- 30 minutes after lunch, get moving—walk, listen to music or podcasts.
- Consider light caffeine (e.g., green tea) to boost focus.
- Work in environments with external accountability (cafes, around friends or coworkers) to reduce destructive behaviors.

3. Evening Shutdown Window (Last 30 minutes before bed)

Why it matters: Dopamine and energy are lowest; brain craves stimulation, leading to temptation and over-stimulation.
Common pitfall: Late-night screen time, caffeine, snacking, and racing thoughts interfere with sleep and reset progress.
Strategies to win:
- Ensure enough physical activity earlier in the day (workout or long walk ~3 hours before bed).
- Avoid screens (phone, TV, series) at least 30 minutes before bed; charge devices outside the bedroom.
- Develop a calming shutdown routine: reflect on the day, read a book, allow sleep to come naturally.
- Protect this time from negativity and distractions as much as possible.

Additional Insights

ADHD brains are dopamine sensitive, not dopamine deficient; they absorb stimuli intensely, which can be a superpower if managed well.
The goal is not to try harder but to apply smart strategies aligned with brain chemistry.
Protecting these three 30-minute windows (total 90 minutes daily) can dramatically improve focus and consistency.
Avoid negativity and unsupportive people during these windows to prevent dopamine crashes.
The presenter offers a free live training for deeper strategies to build systems around these dopamine windows for focus without relying on willpower or medication.