Get your Circadian Rhythm back on the beat!Get your Circadian Rhythm back on the beat!
ADHD Focus
If there were some fairly simple changes to your environment and to your habits which you could make to get more energy, better focus, and reduce... The post...
55:32•26 May 2026
Getting Your Body Clock in Sync for Better ADHD Focus
Episode Overview
- Aligning circadian rhythm with natural light and dark cycles supports energy, focus and sleep, especially for people with ADHD.
- Getting outside soon after waking helps set cortisol at the right time and boosts morning dopamine, reducing the need to chase stimulation later.
- Eating a protein-rich breakfast within about an hour of waking stabilises blood sugar, moderates cortisol and supports clearer thinking.
- Evening screen use, bright LED lighting and late meals blunt melatonin production and keep the nervous system wired when it should be winding down.
- Simple changes such as blue-blocking glasses, warmer bulbs, earlier dinners and relaxing pre-bed routines can gradually reset a disrupted body clock.
“When your circadian rhythm is out of alignment, it's similar to your air traffic control being offline. It would be complete chaos.”
Ever wondered what it takes to get your body clock back on track? This conversation on ADHD Focus brings together Dr. David Pomeroy and functional holistic nutritionist Brooke Erickson to unpack how circadian rhythm shapes energy, focus and mood, especially for people with ADHD. Brooke breaks down the basics in plain English. Circadian rhythm isn’t just about sleep; it’s driven by cortisol and melatonin, and synced by light.
She explains how morning light works like a daily reset, saying that getting outside soon after waking ‘helps your body recalibrate’ cortisol and even ‘tops your dopamine tank off in the morning’. For anyone living with ADHD, that dopamine piece really matters. The chat stays practical. Brooke talks through what happens when modern life clashes with biology: blue-heavy screens, LED lighting, late-night scrolling and coffee on an empty stomach. Dr.
Pomeroy sums up the chaos with Brooke’s favourite analogy: when circadian rhythm is off, ‘it’s similar to your air traffic control being offline… it would be complete chaos.’ You’ll hear concrete suggestions rather than perfectionism. Simple starters include stepping outside for 5–10 minutes soon after waking, eating a protein-rich breakfast within an hour, and dialling down screens and bright overhead lights in the evening.
They also discuss blue-blocking glasses, swapping bulbs for warmer light, earlier dinners, and gentle wind-down tools like breathing exercises, stretching and body scans. There’s even a candid comparison between phone use and addictive patterns, highlighting how many of us end up ‘chasing dopamine’ through sugar, screens and late-night stimulation instead of supporting the brain earlier in the day.
If you’re juggling ADHD, patchy sleep, stress or energy crashes, this episode offers a grounded way to think about light, food and routine as core parts of brain health, not just add-ons. Which small change could you try first to help your body clock catch the right beat again?
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