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  • Amy Duffy-Barnes

How to ADHD - Super Condensed Mini Guide






Create a routine: Having a structured daily routine can help to reduce the feelings of disorganization and impulsivity that can come with ADHD. Start slowly and make changes in your routine over time. If a change doesn't work, discard it and try something else. Pair new parts of your routine with established parts of your routine. Make sure there are lots of things you love in your routine.

  1. Get plenty of sleep: Sleep is important for overall health and can be especially helpful in managing ADHD symptoms. Those of us who are neurodivergent tend to have brains that secrete less melatonin so this will be a lifelong struggle for us. There is no shame in the melatonin gummies game friends. Having a routine you enjoy at bedtime helps.

  2. Eat a healthy diet: A diet high in protein and low in sugar can help to improve focus and concentration. My favorite is the Mediterranean Diet. By diet, I don't mean food reduction I mean food that you eat.

  3. Exercise regularly: Physical activity can help to improve focus and reduce hyperactivity and impulsivity. Find stimulating exercise activities that fit into your lifestyle whether that is swimming, pickle ball, or beat saber.

  4. Find an activity you enjoy: Engaging in activities that you find enjoyable and rewarding can help to improve motivation and focus. Get your hyperfocus on every once in a while and get that dopamine flowing.

  5. Take breaks: Taking breaks to rest and recharge can help to improve productivity and focus. Remember that we burn energy physically, emotionally, and mentally but we only have one gas tank. So check in with yourself and keep an eye on how full/empty it is throughout the day.

  6. Manage stress/anxiety: Stress can worsen ADHD symptoms, so finding ways to manage stress, such as through meditation, deep breathing, ditching a toxic job, having healthy boundaries, etc. can be helpful.

  7. Use visual aids: Visual aids, such as calendars, bullet journals, and to-do lists, can help to improve organization and memory. Find the visual that works best for you.

  8. Stay organized: Keeping your environment organized and clutter-free can help to reduce distractions and improve focus.

  9. Seek support: It can be helpful to seek support from a therapist or coach who can help you develop strategies for managing your ADHD. You can also find support groups and body doubling groups online or body double with friends.

  10. ADHD is a unique neurotype, and it is one with unique challenges and strengths. The more you take care of yourself, the sharper your executive functioning skills are. So take care of yourself and be kind to yourself. Don't engage in comparison thinking between yourself and neurotypical people, they do their own weird thing and we do ours. ADHD can be challenging but it is also your superpower.

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