8 Everyday Habits That Help Me Better Manage the Symptoms of ADHD

Updated on 7/1/2020 at 2:20 PM

Unsplash | Avel Chuklanov

I've always had difficulty focusing, but I wasn't diagnosed with ADHD until my first year at community college. I was struggling to stay seated in class, and found myself constantly losing my professors during lectures — so I reached out to a doctor for help.

I was prescribed a low dose of a stimulant to help me find the focus I needed to be fully present in class, and at first, it helped tremendously. My racing mind slowed, and I could delegate tasks and stay still and focused long enough to finish them. My grades improved, and I was able to achieve some balance between my studies, work, and life outside the classroom. Unfortunately though, I began to experience some side effects from the medication, and when I eventually found that the negatives outweighed the positives for me, I made the difficult decision to stop taking it.

Managing my symptoms without medication takes significant effort and work every day, but I've seen major improvements in the almost two years since I went off my prescription. It's important to note that there's no shame in taking any medication that's a good fit for you, and if you're in a place where you'd like to explore other options, it's crucial to speak with your doctor first! Keep reading to learn more about the natural ways I stay on top of my diagnosis.

Waking Up Early

Waking up early gets my brain going before I have to start work. If I sleep past 6:45 a.m., I'll usually experience brain fog, which can feel like a combination of common ADHD symptoms, such as forgetfulness, distractibility, or the inability to focus on details. To avoid this, I force myself to get out of bed to shut off my alarm clock that's blaring from across the room. I've found that if I wake up early, I'm better able to buckle down when it's time.

Keeping a Consistent Morning Routine

For people with ADHD, a solid routine can be a huge help. Knowing exactly what I have to do in the morning propels me out of bed and helps me prepare for the day. I try to take the same simple steps each day: hop in the shower, get dressed, eat a good breakfast. I think of my morning routine as a way to warm up my brain for the work ahead.

And although caffeine is a stimulant that's been shown to potentially help adults with ADHD, I try to avoid drinking too much in the morning as I've discovered it heightens my anxiety, which can make my thoughts erratic and affect my ability to sit still. When I do need that extra boost though, a mug or two of green tea brings me to a perfect level of alertness.

Staying Organized

Part of my morning routine is consulting my planner. Adults with ADHD tend to be forgetful, and that's definitely true for me. To avoid missing any important details, I make a point to review the plans I have for the day. I also list my top three goals for the day, in order of importance, so I can look back on them if I lose track of what I'm supposed to be doing.

Keeping a Clean Space

An untidy house or workspace makes it nearly impossible for me to remain focused and calm. Clutter not only distracts me, but also heightens my anxiety. To prevent this from happening, I try to tidy up throughout the day so I'm never left with a mess. If I'm working from home, I make sure my bed is made, the dishes are washed, and my desk is clear.

Spending Time Outside

I like to escape to the outdoors when racing thoughts cause my mind to spin. A quick walk or a quiet place to sit and enjoy the fresh air always seems to help me feel more centered, so I can go back to my to-do list with a fresh brain. Science backs that up. Research shows that spending time in nature can help improve performance on tasks that require attention and working memory. I try to spend at least 20 minutes outside even on my busiest days, using that time to breathe and clear my head.

Working Out

Another remedy I turn to when my thoughts start to run together is exercise. Yoga always works to quiet my mind, but any type of workout helps to sharpen my focus. Studies in children suggest that exercise may help reduce symptoms of ADHD and improve executive function, and it likewise seems to improve attention in adults living with the condition.

Eating as Many Nutrient-Dense Foods as Possible

While there's some controversy over whether certain dyes may worsen symptoms of ADHD — and experts believe more research needs to be done to investigate these claims — there's no doubt that swapping processed foods for whole foods is healthier overall. I personally try to stay away from dyes, and always include fresh fruits and vegetables wherever I can. I believe that my diet is one of the most important factors in managing my symptoms, and I start to feel foggy after a few days of neglecting nutrient-dense foods.

Getting Enough Sleep

A late night out can mean some serious brain blues for me the next day. Lack of sleep often exacerbates my peskiest symptoms, like feelings of restlessness. For this reason, I'm adamant about sticking to my bedtime, and I always make sure to prioritize my rest. Managing ADHD can be exhausting, so I listen to my body when it tells me it's tired!