Balancing Blood Sugar for Better Focus and Fewer Mood Swings

Apr 8

You’re focused one minute, foggy the next. Maybe you’re irritable and can’t figure out why… until you realize, “Wait. When did I eat last?”

Blood sugar balance isn’t just about health—it’s about brain function. When your blood sugar crashes, your focus crashes too. And don’t even get started on the mood swings. Let’s break down why that happens, how ADHD plays a role, and what small changes can actually help.

ADHD and the Blood Sugar Rollercoaster

People with ADHD often struggle with hunger cues, meal timing, and remembering to eat altogether [1]. Toss in a tendency toward impulsive snacking, caffeine-fueled mornings, or skipping meals due to hyperfocus, and your blood sugar is bouncing all over the place.

Here's what that can look like in real life:

You skip breakfast, feel fine until mid-morning, then suddenly snap at a coworker over a minor email.
You dive into work, forget lunch, and suddenly find yourself eating a family-size bag of chips at 3pm.
You eat something sugary for a quick boost… only to crash an hour later with brain fog and frustration.

When your blood sugar isn’t steady, it affects more than just energy. It hits your executive functioning, emotional regulation, and dopamine balance, too [2].

The Hidden ADHD-Blood Sugar Spiral

Low blood sugar can mimic or magnify ADHD symptoms like:

Trouble focusing
Emotional outbursts or irritability
Restlessness or anxiety
Decision paralysis (because your brain is screaming for fuel)

Plus, if you’re taking stimulant meds, they can suppress your appetite during the day. So you might not notice you're running on empty until the crash hits hard later. [3]

And here’s the kicker: when blood sugar drops, your brain starts craving a dopamine hit. Sugar, carbs, and mood swings—it’s a loop that keeps spinning until you intervene.

How to Balance Blood Sugar (Without a Total Life Overhaul)

1. Balanced Breakfasts to Start Your Day

Eating a high-protein, fiber-rich, and low-sugar breakfast within an hour of waking helps stabilize your blood sugar for the day.

2. Prep Snacks Ahead of Time

When you're low on executive function, decision fatigue is real. Keep grab-and-go options visible and accessible.

3. Eat Every 3-4 Hours (Set Reminders!)

Use timers, apps, or visual cues. Consistency keeps your brain from dipping into survival mode.

4. Combine Protein, Fat, and Fiber

This trio slows down digestion and helps avoid spikes (and crashes).

5. Include Complex Carbs

Don’t fear carbs—just choose the slow-digesting kind. Complex carbs provide steady energy and support brain function.

6. Hydrate Like It Matters

Sometimes what feels like a blood sugar dip is actually dehydration. Keep a water bottle nearby. Add lemon or electrolyte powders if plain water bores you.

7. Don’t Wait to Be Hungry

With ADHD, hunger cues can show up late—or not at all. Aim to eat proactively, not reactively. Try pairing meals with external cues (like starting work or finishing a task), so your brain doesn’t have to guess when to eat.

You don’t need a perfect meal plan or rigid routine to keep your blood sugar stable. You just need a few tweaks that work with your ADHD brain, not against it.

8. Create Predictable Rhythms

Use your natural rhythms to your advantage. Your brain thrives on routine, even if it resists it. Pair meals with consistent anchors in your day and track your habits in an app or journal to spot trends without judgment.

This makes it easier to eat consistently without having to remember or plan from scratch every time.

9. Prioritize Sleep Hygiene

Poor sleep disrupts glucose metabolism and messes with hunger hormones. Create a calming bedtime routine that signals your body to wind down.

10. Get Moving (in a Way that Works for You)

Movement helps regulate blood sugar and boosts dopamine. But it doesn’t have to mean hitting the gym. Try:

A 10-minute walk after meals
Stretching while watching TV
Dancing to your favorite playlist while cleaning

11. Manage Stress (Gently)

Chronic stress raises cortisol, which can spike blood sugar. Test out calming activities that suit your brain:

Journaling for a few minutes
Doing something repetitive like knitting or coloring
Using a mindfulness app with short, guided practices

12. Use Body Doubling

If you forget to eat or prep meals, try doing it with someone—virtually or in person. Just having someone there can help get you started and stay on track.

It’s All Connected

Balanced blood sugar won’t solve ADHD. But it does give your brain a better shot at focus, emotional stability, and energy regulation. Think of it like giving your brain the right fuel to actually use the tools you’ve been working on, whether that’s from therapy, meds, or coaching.

You don’t have to overhaul everything. You just need the right pieces in place—like protein-rich breakfasts, regular snacks, and a few reminders to eat before the crash hits. With the right support you can create sustainable habits that make sense for your life and your brain.

SOURCES

Brown, T. E. (2013). A New Understanding of ADHD in Children and Adults: Executive Function Impairments. Routledge.
CHADD - Improving the lives of people affected by ADHD: https://chadd.org/
ADDitude. "The ADHD Brain and Hunger Cues." https://www.additudemag.com/