14 Practical Steps for Managing Life with ADHD

A significant portion of the population struggles with ADHD, a condition that can be challenging and exhausting for both those affected and their caregivers. To help manage ADHD more effectively, we’re sharing these 14 tips from PsychCenteral that will help you relax your nerves, ban boredom, and maybe even help you focus. Hopefully, these simple pointers will make life a bit easier despite the challenges of this condition.

Note: The content of this article is for informational purposes only and is not a substitute for professional advice. Always consult with a qualified professional for advice tailored to your individual circumstances.

What is ADHD?

ADHD stands for attention deficit hyperactivity disorder. It is common in about 4.4% of adults and 9.4% of children in the United States and is growing ever more common every year. Those who suffer from ADHD have a hard time staying focused, tend to act impulsively, and are also hyperactive. The condition can be diagnosed by a doctor and treated with medication, but there are also natural ways to help calm your ADHD Brain.

Take Supplements

While there are medications for ADHD that can be quite helpful, many people would rather skip the meds and focus on natural ways to improve their ADHD. Taking supplements is one way to manage the symptoms of ADHD. Zinc, iron, fish oil, and magnesium are just a few of the supplements that have been shown to work on controlling ADHD. Of course, some supplements will be better for one person and not as great for others. Talk to your doctor and see which you should try.

Allow Your Mind to Wander

People who struggle with ADHD have a hard time focusing on specific tasks. The ADHD brain naturally wants to jump from one topic to the next. Many people who struggle with ADHD spend their days trying hard to focus and reprimanding themselves when they are unable to focus their attention. It can be exhausting!

Giving your brain time to wander and relax can be invigorating. Set aside a time when you don’t need to focus but instead can daydream. Give your brain a break!

Eat a Good Breakfast

Breakfast may just be the most important meal of the day, especially for people with ADHD. It is the first source of fuel you give to your brain after a night of not eating. Studies have shown that a nutrient-rich breakfast can greatly improve alertness, memory, and the ability to process information.

Choose Preservative Free Foods

Research has shown that preservatives may cause hyperactivity in children. It is best to avoid highly processed foods which often contain lots of preservatives. These chemicals in food can cause inflammation in the brain and worsen the symptoms of ADHD. Instead, choose natural, unpackaged foods that do not have preservatives or additives.

Sleep More

Sleep recharges the brain, which is essential to everyone, especially those with ADHD. Getting enough sleep will give the brain time to rest, which, in turn, helps the brain store more memories, stay more focused, and improve impulse control. Adults need to get at least 7 to 8 hours of sleep a night, and children require 9 to 10 hours of sleep.

Make a Sleep Routine

Having a regular sleep schedule is imperative for helping the ADHD brain. Make sure you go to bed at a set, regular time and wake up around the same time daily. When you have a strong sleep schedule, your brain knows what to expect each day, when to be alert, and when to rest. High-quality sleep can greatly improve ADHD.

Control Your Allergies

If you suffer from seasonal allergies or other types of allergies that affect your breathing, it is important that you keep them under control. If you are struggling with allergies, you will likely also struggle to sleep at night. Nasal congestion can lead to mouth breathing, which will disrupt your sleep and, therefore, will make it hard to sleep and worsen your ADHD. You need that high-quality sleep to rest your active brain! Avoid allergens as much as possible.

Be Creative

The ADHD brain is deficient in dopamine, a neurotransmitter that helps the brain focus. Being creative and setting aside time to be playful can help boost dopamine levels. When your dopamine levels are high, you will be able to focus more later on when you need it. Plus, when you boost your dopamine levels, you will also boost your mood!

Get More Physical Exercise

Physical exercise can help improve many ADHD symptoms. One study showed that children who do more exercise are able to focus more, have less impulsive behaviors, and have less anxiety. Adults with ADHD who got more exercise were also less stressed.

Try yoga, running, or simply hop on a balance board while you hang out at home. Any type of exercise will be beneficial!

Exercise Your Brain

There are lots of fantastic apps and programs you can try to help your ADHD brain focus and also have fun. Look for apps designed for your age or your child’s age. Many apps have been shown to have a huge effect on those with ADHD when played regularly. Plus, kids won’t even notice that they are working on their mental fitness when they are simply having fun with an exciting computer program.

Try Meditation

Meditation can be quite a challenge for those with ADHD. It can be difficult to sit and calm your brain. However, practicing this form of extreme focus can ultimately help improve your ADHD symptoms. It may take some time to learn how to stop your brain and body and meditate, but the results may be well worth the effort.

Talk to a Professional

Therapy can be a great way to discover how your brain works and how to control your ADHD symptoms. While it is important to talk to your regular physician about your ADHD, meeting with a therapist is also a great idea. Therapy can open your eyes to how your mind works, and understanding your brain may help you manage your ADHD better. Plus, a therapist will be able to give you some fantastic brain exercises. Your brain is the most important muscle in your body, and it needs to be exercised, too!

Hypnotherapy

Many people have reported that hypnotherapy works well for those with ADHD. Tapping into the subconscious mind can be beneficial for many types of conditions, and it is definitely worth a try. Make sure you look for a licensed hypnotherapist who will be able to work with you in a controlled medical setting. You never know what will work for you until you try!

Talk to Others

You never know what you will learn by talking to others with similar ADHD conditions. Finding people who also suffer from this condition can be very beneficial. With so many people being diagnosed with ADHD each year, you will likely be able to find someone you know who you can talk to. See what treatments and lifestyle changes worked for them and give them a try. Learning from others first hand experiences will often give you the best solutions.

This article was inspired by PsychCentral and originally published at WMN Lives.