5 Tips to Manage Your Life with ADHD
By La Lune Integrative Psychiatry Updated on March 7, 2024 — Medically Reviewed by Elita Wong, Board-certified Psychiatric Nurse Practitioner
If you've recently received a diagnosis of attention deficit hyperactivity disorder (ADHD), you may be exploring ways to navigate the condition beyond medication or seeking additional strategies to complement your treatment plan. Fortunately, managing ADHD doesn't solely rely on medication, and there are numerous strategies available to gain control over symptoms, whether you choose pharmaceutical support or not. In this blog, we'll delve into alternative approaches and practical tips for effectively managing ADHD.
So, whether you’re seeing one of our holistic providers at La Lune Integrative Psychiatry in Arizona, Colorado, Oregon, or Washington for medication management of your ADHD symptoms, or have decided that medication is not for you at this time, we support your autonomy to make that choice. If you’re looking for tips to manage ADHD beyond medications, keep reading.
Can I Manage My ADHD Without Medication?
So, can ADHD be managed without medication? Absolutely! There are numerous approaches beyond taking medications for ADHD that can help. While medications are a single-prong treatment approach, incorporating additional strategies can significantly reduce stress. This is especially important, considering some ADHD medications are stimulants with tolerance and dependence potential, often prescribed on an as-needed basis. Practicing these strategies in parallel with medications can provide effective stress reduction during breaks from medication.
Learning to effectively manage ADHD is transformative, and to aid you in gaining control over symptoms, we have compiled a list of neurodivergent life hacks for boosting attention, improving mood, and beating procrastination. Let’s jump right in.
5 Tips To Manage ADHD
Medications are not the only option for a person with ADHD. Below you will find a list of effective non-medical strategies to help you thrive with ADHD.
#1 Get Serious About Your Sleep
As sleep plays a critical role in the management of ADHD, make it a priority to establish a comprehensive sleep hygiene routine. Improved sleep quality not only enhances concentration and energy levels but could potentially lessen the need for more medications.
So, how do you have a more restful sleep? We’ve included some of our favorite strategies below:
Create a Comfortable Sleep Environment:
Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in comfortable bedding and a supportive mattress to enhance overall sleep quality.
Establish a Consistent Sleep Schedule:
Maintain a regular sleep-wake cycle, even on weekends. Consistency reinforces your body's natural circadian rhythm, promoting better sleep quality over time.
Limit Stimulants and Heavy Meals Before Bed:
Avoid consuming caffeine and nicotine in the hours leading up to bedtime. Additionally, try to have your last heavy meal at least a few hours before sleeping to prevent discomfort. If you use medication to help manage ADHD symptoms, your provider will talk with you about the optimal time to take your meds to ensure high quality sleep.
Establish a Pre-Sleep Routine:
Set a wind-down alarm one hour before bed and keep this schedule consistent. Each day at this time, turn off all electronics. For a bonus step, use meditation techniques to help calm your mind or participate in a calming activity like reading. An app like Headspace can also be very useful in helping you wind down.
#2 Exercise Daily to Release Excess Energy
Daily exercise is a great way to get rid of the restlessness that can accompany ADHD. Exercise has been found to increase motivation in people with ADHD. When you exercise, your brain releases dopamine and norepinephrine, chemical hormones that help with attention. Experts recommend that you choose something that you enjoy, but that the more complex the activity, the better.
According to Dr. John Ratey, a Harvard professor and ADHD expert, engaging in activities such as martial arts, ballet, ice skating, gymnastics, rock climbing, mountain biking, whitewater paddling, and skateboarding can be particularly beneficial for individuals with ADHD, as the technical movements involved activate various brain areas responsible for balance, timing, sequencing, error correction, and intense focus, aiding in the improvement of attention and cognitive skills.[1]
For individuals interested in using genetic testing, we may be able to isolate a genetic marker in your DNA that reinforces the need for exercise.
#3 Pay Attention to Your Diet
Nutrition and diet are important when it comes to managing ADHD without medications (or alongside medication).
A 2019 meta-analysis suggests that certain foods play a role in ADHD risk and more recent studies are considering the effectiveness of dietary interventions in the treatment of ADHD. Whereas healthy dietary patterns, with fruits, vegetables, and whole grains, protect against ADHD, unhealthy patterns high in saturated fat and refined sugar elevate the risk. Other findings include:
Additives and coloring agents may be linked to ADHD. The state of California released a report in 2021 found that the consumption of synthetic food dyes is associated with adverse neurobehavioral outcomes in children. Some countries in Europe have banned food colorings such as Yellow 5, Yellow 6, and Red 40 that are allowed in the United States due to recent research on negative health effects.
Specific micronutrients such as iron, zinc, and long-chain fatty acids, which have been found to be lower in individuals with ADHD, may play a protective role. Zinc supplementation, in particular, has demonstrated a reduction in depressive symptoms, which can be co-occurring in people with ADHD. Positive effects on ADHD behaviors have been observed with Omega-3 and Omega-6 supplementation as well. Zinc and iron levels should be checked by your provider before starting new treatments with supplements.
While this continues to be an area of developing research, recognizing the interplay between diet and ADHD is crucial for developing comprehensive strategies to manage and mitigate the impact of this neurodevelopmental disorder.
If you have ADHD, as a rule of thumb, try to limit the consumption of sugar and processed foods. Try to eat a balanced diet that consists of whole, fresh, and minimally processed foods. Eating fresh foods can also limit your exposure to preservatives, additives, and colorings that can impact ADHD.
#4 Learn to Manage your Mood and Anxiety
Feeling sad, anxious, or overwhelmed is common in ADHD, in fact, there is a well-documented link between ADHD and mood/anxiety disorders. For adolescents especially, attentional dysregulation is believed to be a key factor in how our brains function, impacting not just our ability to focus but also our emotions and learning, and ultimately affecting additional life domains. At La Lune Integrative Psychiatry, we will screen for these co-occurring conditions during your initial visit, and will create your treatment plan to be inclusive of strategies that teach self regulation and target this symptomatology. We will look to address these concerns in conjunction with or prior to your ADHD treatment in order to avoid prescribing more higher risk medications (i.e. stimulants). While some of the work of addressing your mood disorder and experiences of anxiety will be done in session with one of our providers in Arizona, Colorado, Oregon, Washington, or New Mexico, there are some things you can do starting now to take better care of your mental wellbeing.
Develop a Plan for Procrastination
People with ADHD often experience chronic procrastination that can cause problems at work when tasks are not finished on time. Procrastination can also cause financial stress at home when bills are constantly late and lead to poor self-esteem and a cyclical cycle of negative mood and missing deadlines. Beating procrastination can help improve self-esteem and confidence. Some of our favorite time management strategies include:
In the morning, identify your top priorities for the day and time-block your schedule so you know when you will work on them
For important tasks, create intermediate deadlines and establish a system of external accountability
Develop a realistic schedule for your daily routines (Getting ready, going to bed, etc.) and set timers to help you stick to it.
Regularly Practice Calming Techniques
Various calming methods can do wonders for ADHD as a way to calm the mind and body. Making these calming activities a part of your regular routine can help you approach tasks from a centered and grounded space. Some of the most common calming techniques for ADHD include:
Yoga - Yoga is an effective method for calming ADHD symptoms in research studies.
Mindfulness meditation - This type of meditation can help the brain better concentrate and maintain focus. Mindfulness strengthens your ability to self-observe and stay grounded. This improves your ability to pay attention.
Breathing techniques - Deep breathing exercises can help balance the autonomic nervous system and help individuals with ADHD become more relaxed and attentive.
Learn & Implement Emotional Regulation Skills
When you feel sad or angry, make a point to notice how this sensation shows up in your body, and observe it objectively. Connect the feeling to language, as you describe what you’re experiencing in a non-judgemental way. You can choose to practice one of your calming techniques, or work on additional skills taught to you by one of the providers at La Lune Integrative Psychiatry.
#5 Educate Your Support System
In relationships where ADHD may lead to conflicts, particularly in shared living situations, open and empathetic communication is key. Individuals with ADHD may encounter challenges in listening, following through with tasks, and maintaining organization, which can create stress for both partners. To address these challenges, it's essential to establish effective communication strategies. This may involve setting clear expectations, breaking tasks into manageable steps, and finding collaborative solutions.
Both partners gaining insight into ADHD is vital for building understanding and empathy. Education about ADHD, its impact on daily life, and the specific challenges it presents can foster compassion and patience. Acknowledging that ADHD can affect work, self-care, interpersonal relationships, and daily tasks is an important step in finding ways to navigate these challenges together. This is another important area addressed by La Lune Integrative Psychiatry’s holistic approach to ADHD treatment.
Begin ADHD Treatment with La Lune Integrative Psychiatry
While managing ADHD without medications is possible, some people may benefit from both medication and coaching at the same time. We’ve outlined a variety of non-pharmaceutical ways to cope with ADHD, but it can also be helpful to consider seeing a holistic provider for a psychiatric evaluation, and a more in-depth discussion of the sleep practices, diet, exercise, and mood regulation strategies that will support your ADHD treatment.
Whether you're seeking guidance from professionals, relying on the support of family, or engaging in support groups, a reliable and educated support system is crucial for successfully managing your life with ADHD. Find the professional support you need from our holistic providers in Arizona, Colorado, Oregon, Washington, or New Mexico—reach out to La Lune Integrative Psychiatry to schedule your evaluation today!
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