Hot Cross Buns & Hyperfocus: Managing ADHD and Easter Food Temptations
- Phoebe Irene
- Apr 2
- 4 min read
Autumn is Australia means we finally start to get a break from the heat, start to see the leaves turn and get absolutely bombarded with Easter eggs and hot cross buns in every shop we go into. For those of us with neurospicy brains this creates the perfect storm of dopamine seeking, impulsivity and huge sugar crashes. Which makes managing our ADHD symptoms suck tbh.
But before you start beating yourself up about eating your 6th hot cross bun this week, or finishing the entire Lindt bunny in one go (the big one.... talking from experience here) let’s talk about why this happens and some practical strategies you can use to get through this season without deprivation or guilt.
Why Easter Foods and ADHD Brains are a Complicated Mix
Have you ever wondered why it feels almost impossible sometimes to resist seasonal treats? Don’t worry, there's actual neuroscience behind it:
The Dopamine Connection
ADHD brains have different dopamine processing systems. Dopamine is our "reward" neurotransmitter, and people with ADHD typically have:
Lower baseline dopamine levels
Less efficient dopamine receptors
Quicker dopamine reuptake (meaning the good feelings disappear faster)
What does this create? A brain that's constantly seeking dopamine hits. And what delivers a quick, reliable dopamine boost? Sugar, chocolate, and carbs—all the delicious things that fill our supermarkets during Easter.
Novelty Seeking
ADHD brains are drawn to novelty—which is exactly what seasonal foods offer. Those Iced Vovo hot cross buns at Coles that are only available for a few weeks? Your brain is gonna register that as novel and exciting—something that must be grabbed before it disappears. Otherwise the FOMO will set in when we see everyone else trying them on Insta.
Impaired Impulse Control
One of the core features of ADHD is difficulty with impulse control. When you combine lower impulse control with highly processed foods specifically designed to trigger cravings, it's not surprising that moderation becomes challenging.
The All-or-Nothing Trap
Lots of ADHD people experience "black or white" thinking patterns. This can manifest as either complete restriction (“I’m going to be ‘good’ and not have any Easter eggs this year”) or total abandonment of limits (“Well I’ve had one Mini Egg, might as well eat the whole box now”).
Practical Easter Treat Tactics (that are actually for ADHD brains)
Managing seasonal food temptations isn't about having more willpower or trying harder, it's about understanding your triggers and learning how to work with your brain instead of against it.
1. The Future-Me Technique
Make decisions in advance and actually allow yourself to have treats
Decide in advance and buy however many hot cross buns you want for the week
But those little Cadbury bags of Easter Eggs and pre-portion them out for the week
Create a specific "snack time" in your day
This moves decision-making from the impulsive moment to a more thoughtful planning stage, it also takes away the sneaking a treat mentality.
2. Snack-First Approach
If you’re worried about eating way too much in one go have the snack and then the treat.
Eat a small snack first, bonus points if it’s got some protein
Have a glass of water
Wait 10 minutes
This helps stabilise blood sugar and can reduce the intensity of cravings, plus if you were actually just hungry because you forgot to eat (me again) then this will help to make sure your lunch isn't a whole bag of Easter eggs (also me)
3. Mindfulness (that doesn’t suck)
Rather than mindlessly consuming Easter treats:
Go to the supermarket and allow yourself to buy the treats, but take a second and make sure you’re actively thinking about it and choosing your absolute favourite (not just what’s on special or at the register)
Remove distractions (no scrolling insta reels while you’re snacking)
Eat slowly, focusing on flavours and textures
Stop when satisfaction begins, not when you're uncomfortably full
It’s hard to notice how much you’re enjoying what you’re eating when you’re distracted by a million other things, this reduces those distractions and helps you enjoy them more and stop when you’re satisfied.
Breaking the Shame Cycle
Honesty one of the most important strategies you can use with anything we’ve talked about so far is breaking the shame cycle that so often accompanies ADHD and eating.
Notice that food behaviour is not a moral issue. Eating an entire pack of Cadbury Creme Eggs (yep... me again) doesn't make you a bad person, it makes you a human with ADHD.
Be curious instead of judgemental. Rather than "OMG I can't believe I ate the whole bag of eggs again!" try "Okay, I ate a lot of chocolate today and that wasn’t my plan. I wonder what was happening for me?"
Reframe "failures" as data collection. If you can be curious about experience, they can provide information about your specific triggers and what strategies might work better next time.
Remember that perfection isn't the goal. Success with ADHD isn't about perfect control, it's about developing a flexible and healthy relationship with food that supports your overall wellbeing.
Create your own Easter game plan
Unfortunately there isn’t magic one approach that works for every ADHD brain (I wish!). The key is experimenting to find what works for your unique brain:
Do you do better with small daily treats or saving up for one bigger indulgence?
Are you more successful with clear boundaries or flexible guidelines?
Do you need accountability partners or does external pressure make things worse?
Taking Your Easter Hacks Into Everyday Life
While seasonal temptations like Easter and Christmas present specific challenges, they also double as opportunities to develop strategies for your ADHD brain that you can use year-round. The skills you build navigating Easter treats can help with impulse control, decision-making, and self-regulation in other areas of life.
Need Support Developing Your Personal Strategies?
If you're struggling with impulse control, emotional eating, or other ADHD-related challenges, you're not alone, and you’re not broken! As an ADHD coach, I help clients develop personalised systems that work with their unique brain wiring rather than against it.
Want more strategies and insights for managing ADHD? Click here to join my newsletter, or book a consultation call below to explore how coaching might support your journey.
Remember: Managing ADHD isn't about eliminating all challenges—it's about understanding your brain and creating environments where you can thrive, Easter eggs and all.
Comments