Living With an ADHD Brain: Part II

In part one of this series, we took a look at the ADHD brain, dismantled some of the

stigma around it, and talked about some resources for learning more and getting

support. In part two, I’m going to talk more about what someone with ADHD can do for

themselves, without medication, to improve their neurodiverse functioning, and make

navigating a neurotypical world a little easier.

These simple yet impactful ways will help lay a solid foundation for someone looking to

improve their functioning and quality of life with ADHD. They are basic lifestyle tweaks

that don't involve any fancy intervention, tools, or medications. Think of it like making

sure the soil in your garden has an optimal balance of nutrients before you plant any

fruits or veggies, or ensuring your vehicle has a solid frame before spending any

resources on fancy wheels. Putting the metaphors aside for a moment, here are 4

things to focus on that can reduce the problematic impact that ADHD can have on

everyday life.

Sleep: A lack of sufficient sleep can dial ADHD symptoms up to 11. It seems simple

because it is! Adequate sleep primes cognitive performance, enhances memory and

focus, facilitates emotional regulation, and supports our ability to learn. Sounds like a

few things an ADHD brain could benefit from, doesn’t it? With busy lives sometimes it

can be hard to prioritize that extra hour or two of sleep. Consider the fact that you’re

giving up more than just waking hours, you’re making these already challenging areas

even harder!

Movement: You don’t need to read an article to know that the benefits of physical

exercise are far and wide. It releases endorphins and up-regulates dopamine which,

remember, is the neurotransmitter that the ADHD brain is short on. But when I say

movement, I’m not just talking about exercise. The ADHD brain wants to connect with

its body. It builds up all this potential energy and gets antsy when it can’t go anywhere.

It wants to interact and be stimulated by something. Find ways to make activities more

physical, especially for children. Take breaks to move around, stretch, go for a walk.

Also, don’t be afraid to fidget! Fidgeting has been shown to facilitate performance on

cognitive tasks and stave off boredom. It’s like the ADHD brain has been gifted with all

this extra energy that, when in the right setting, can be a huge advantage. When faced

with more mundane or sedentary tasks, however, we need to find ways to give it that

outlet to stay focused.

Calendar: Because of its unique neurological differences, the ADHD brain really

struggles with planning, organizing, and remembering. The future is just something

abstract and out of awareness, and what’s happening right here, right now, is way more

interesting. Like other ADHD qualities, this can really serve us well in certain areas of

life, but when it comes to functioning in our modern society, external supports are

necessary. Make technology carry the team on this one! Get familiar with google

calendar or a similar application. Have it ping you when important things are coming up,

put it on your home screen, share it with a close family member who is also willing to

check in and remind you. Or, if you prefer something bigger and more noticeable, get a

paper or dry erase calendar and put it someplace you spend a lot of time. Color code it,

use images, make it interesting and engaging. Now, instead of remembering 100 things

you only need to remember one: Look at the calendar!

Support Team: It’s okay to ask for help, and you deserve it! Teachers, parents,

partners, counselors, and other social supports can be the difference maker.

Communication with a teacher about individualized needs, as well as IEPs and 504

plans can be a huge asset for a student with ADHD. Parents and counselors can be a

great source of support, validation, and stress relief. They also provide extra minds for

problem solving and developing creative solutions for individualized problems. Use your

support team for reminders, help with organizational aspects of life, and even

outsourcing less important tasks to make room for the bigger ones. Finally, a therapist

or counselor is a great resource for strengthening the foundation you’ve built with these

tips. They can assist with addressing more specific areas where ADHD seems to be

interfering, and work with you to develop customized interventions to help improve your

functioning in that area. If you and your physician decide medication is your treatment

route, it will be that much more effective with these things as your foundation.

Remember, therapy interventions and medication are your fruits and veggies. Sleep,

movement, your calendar, and your support team are your nutrient rich soil!

By: Wes Powell LMSW