Written by: Craig Pohlman, Ph.D.
ADHD has two components: hyperactivity/impulsivity and inattention. For multiple reasons, some people try to stay away from medications and look for other strategies to manage symptoms of ADHD. Here are some possibilities:
- Structured Routine
Create a routine to provide stability for the mind which results in lower impulsivity. Having a structured routine will minimize distractions and create a sense of predictability. Also, structure the day based on energy levels, such as getting more draining work done in the morning.
- Physical Activity
Physical activity has many benefits beyond health and fitness. When engaging in physical activity, we burn off excess energy and improve concentration. Running, swimming, yoga, basketball, or other cardio activities can help reduce hyperactivity.
- Healthy Living
A healthy diet helps the body and mind. Having a balanced diet that includes protein, complex carbs, and Omega-3 fatty acids can improve focus and stabilize energy levels. Many people have found that limiting sugar and caffeine intake can also help manage symptoms.Improving sleep quality will reduce hyperactivity. Establishing a regular sleep schedule, avoiding screens and bright lights before bedtime, and creating a restful and peaceful environment can contribute to a better quality of sleep.
- Time Management Tools
Managing time can be difficult, and with ADHD it can seem impossible. Utilizing planners, timers, notepads, task managers, and focus trackers can help. Breaking up tasks and staging them over days and weeks can improve productivity and reduce that overwhelmed feeling. Taking breaks in between tasks is also a great way to keep the mind clear and boost focus.
- Social Support
Accountability to others can play a big role in learning how to manage time effectively and accomplish tasks. ADHD support groups and individual therapy can provide coping strategies, accountability, and a network of support made of those who understand the struggle.
- Environmental Modifications
Create a dedicated work/study space that is comfortable and clear of distractions (no clutter, everything has a place). Use noise-canceling headphones and turn off device notifications to minimize distracting sounds. There are also adaptable desk and chair options that provide multiple arrangements and seated positions. Experiment to find what works best.
- Practicing Inhibition
Inhibition can be practiced by pausing (taking a deep breath, visualizing your lips staying closed, or walking away) before responding. It can also help to identify situations and particular times when impulsivity is triggered, as well as what emotions are involved. There are also activities that can help practice inhibition such as: Simon Says, playing music with others, or buddy reading. There are apps out there as well that provide a fun way to practice inhibition, such as: Gwakkamole, Yellow Red, and FoodT (food related).
Every person with ADHD is an individual, which means that what works for one person may not for another. Give strategies a chance to gain traction, but also be willing to experiment and shift gears. And consult with a mental health professional to craft an individualized ADHD support plan.