It's time you started cold showers

Just 10 seconds a day will do

As a parent, my days often begin in the quiet hours of the night.

My son, who's autistic, rarely sleeps through.

Any disturbance can wake him, and once awake, he often stays up for hours. Last night, it was a restless 2 AM to 4:30 AM vigil by his side. These moments, while challenging, remind me of the unique journey we're on together. They also led me to a surprising discovery that has become a lifeline for me: the rejuvenating power of cold showers. The moment I step into a cold shower the exhaustion is extracted from me. The bathroom that previously appeared dark now appears bright and colourful. My mood that was low is now elevated beyond expectations.

As a result, I’ve not needed caffeine to wake myself since 2016.

Cold Showers and ADHD: A Natural Boost

​This study shows that one hour spent in water at 14 degrees celsius can:

• Boost dopamine by 250%

• And boost norepinephrine by 530%

Few things boost dopamine by that amount.

Those that do, including cocaine, are often illegal and/or come with extreme health warnings, like smoking.

Why does it matter?

Because we (the ADHD folk) are believed to naturally produce less dopamine than neurotypical folk.

It’s a little like trying to rev an engine without enough fuel in the tank. Soon enough, it’ll run out. And when it does, we freeze. We can’t even do the things we know we want to do.

This explains why we’re constantly in search of more excitement and quickly get bored when we don’t find it — social media and sugary foods become our nemesis.

Chasing that sweet dopamine high is rarely good for us. Mostly because the side effects can be destructive to our lives, like social media addiction and rapid weight gain.

But that doesn’t occur with cold exposure.

Cold exposure, in the form of cold showers and ice baths, gives us the rush of dopamine we require, without the side effects.

So, like I said, it's a brand new year. The perfect time to start.

Here's exactly what you need to do:

Step-by-Step Guide to Cold Shower Therapy

Step 1: Warm Up: Begin with a regular, hot shower. Wash thoroughly, letting your body get comfortably warm.

Step 2: Breathing Exercise: Just before switching to cold, take deep breaths for 20 seconds. This mimics the rapid inhalation experienced during a sudden cold plunge.

Step 3: The Cold Transition: Turn the shower to cold and immediately put your head under the water to activate the Diving Reflex — an evolutionary hack that conserves energy, preps us for the shock, making the ice cold water less jarring.

Step 4: Initial Cold Exposure: Let the cold water cover your body for about 10 seconds.

Step 5: Gradual Increase: For the first week, stick to 10 seconds of cold water. Increase this duration by 10 seconds each week until you reach 1 minute.

Step 6: Up the Ante: From 1 minute, increase your time in cold water by 30-second increments weekly until you can comfortably do 3 minutes.

Step 7: The Full Cold Plunge: Once accustomed to 3-minute cold showers, try skipping the initial hot shower.

Step 8: The Ice Bath Challenge: After mastering the cold shower, you’re ready to try an ice bath.

Congratulations, you’ve now trained your cardiovascular system to withstand extremely cold temperatures, and found a way to naturally boost dopamine without side effects.

Embracing The Cold

We've uncovered a powerful, natural way to boost our dopamine levels, essential for us in the ADHD community.

By gradually embracing the chill of cold water, we not only train our cardiovascular system but also discover a natural, side-effect-free method to enhance our focus and mood.

So, as we step out of the cold shower, invigorated and ready to face the day, we remember that sometimes the simplest solutions, like a cold plunge, can bring about the most profound changes in our lives.

Thanks for reading!