Non-medical solutions for ADHD Management

Living with ADHD can feel like being in a pin-ball machine. You start to clean-up the kitchen, then you see the light is on in the bathroom, and you decide to scrub down the tub, but you want to use a certain cleaner, so you go back to the kitchen, but as you go by the front window, you look out at the driveway and see the car is still running, because you got out in such a hurry, to get the lunch bag that you left on the kitchen counter. Sound familiar?

I'm sorry if that sounds familiar. Life does not have to be like riding a rollercoaster that never quite stops. The constant buzz of thoughts, the struggle to focus, the impulsivity - it’s exhausting. But what if you could use non-medical solutions as well as your medication? Yes, non-medication ADHD remedies exist, and they can be powerful tools in managing your life. Our goal at EpiphanyClinics is not just to decrease your symptoms but to optimize your socio-emotional health so you can meet your full potential in life.

Let’s dive into some practical, strategies that can help bring calm and clarity to the chaos.

My commitment to you is... no AI, no ChatGPT. What I've written below is real intelligence, learned the real way, from real life.

Create Clarity

If you want to reach your full potential, you need internal clarity. Who are you? What are your values. That's the first step.

Then close your eyes and ask yourself, "Where do I want to go?" This is really hard. People with ADHD naturally have difficulty picturing the future, because they have a hard time holding any thought in mind more than momentarily.

You can do this:

• Go for a brisk walk

• Sit down in front of nature

• Breathe deep

• Close your eyes and imagine your preferred outcome.

See, I told you, you could do it. Only with this clarity can you take your next step. In the meantime, here are some ADHD pearls I will share with you.

Find Help

You won't magically get better. You need to create a team of health providers. Not one. A team. No one provider knows everything. No one provider has all the tools in his/her tool-box.

Go Natural

When you hear "ADHD treatment," your mind might jump straight to prescriptions. But there’s a whole world of alternatives.. These remedies are based on self-care, healthy habits, and natural supports that can make a real difference.

Here's a list of the most effective non-medication ADHD remedies to consider:

1. Eat Well: Your brain is run on a combination of electricity and chemistry. And the chemistry is based on neurotransmitters and hormones. You can't get the right chemistry if you don't have a healthy, balanced diet.

   
   

2. Stay Hydrated: Dehydration can impair concentration. When your brain slows down, get up and walk to the kitchen and pull your water bottle out. That gives you a break, you move and the water's colder, which means you'll drink more.

   
   

3. Sleep Well: Sleep and ADHD have a complicated relationship. Poor sleep worsens symptoms, and ADHD can disrupt sleep patterns. Establish a calming bedtime routine, avoid screens before bed, and keep a consistent sleep schedule to help your brain recharge.

   
   

4. B Fit: Physical activity isn’t just good for your body; it’s a game-changer for your brain. Regular exercise boosts all the heavy hitters: dopamine, norepinephrine, and serotonin, the same brain chemicals targeted by ADHD medications. Go for a walk, run, swim, bike, line dance, what ever it takes, to shake up your blood and breathing. Even 20-minute a day can improve focus and mood.

   
   

5. Listen In: Sounds simple, right? What is listening in? Mindfulness, Contemplation and Meditation are all ways to listen in; to put yourself in the position of 'the witness'. The witness is the part of you that watches and listens to what is going on inside. When you hear yourself saying, "I can't believe you did that". That's the witness. Before you walk into a room, take a breath and check in with the witness.

Boss Up

ADHD is a neurodevelopmental disorder associated with deficits in the Pre-Frontal Cortex. The PFC is the executive center of the brain. So, to improve PFC you have to be your own boss.

1. Start, just start: If you find yourself putting off an important task, tell yourself you won't do it now. Then open the book or paper or website on your desk, preparing it for the next morning. Just opening it up will help you get started when the sun rises.

   
   

2. Stay Fresh: Don't try to start a difficult task after lunch, or especially after dinner. Tell yourself that's it so important, it deserves to be given a fresh start. Do it the next day, first thing. FIRST THING means before breakfast, before shower, while your mind is fresh.

   
   

3. Clean Up: Chaos fuels distraction. Before you start a task, take a moment to clean up your workspace, even if that means pushing things in to a drawer. Do it. With less visual noise you'll stay in the zone longer.

   
   

4. Take a Break: Creating predictable daily routines can reduce overwhelm and help you stay on track. Use an alarm to take a break after 45 min, every hour. Take the 15 minutes to do something mindless. Put some of your clothes away, make the bed, put the dishes in the dishwasher. Every small task completed increases dopamine.

   
   

5. Break Big ones into Little ones: Large projects can feel overwhelming. Breaking them down makes them manageable and less intimidating.

   
   

6. I See You: Calendars, sticky notes, and color-coded lists can keep you organized and focused.

   
   

7. LIghts Out: Too much screen exposure is simply poor use of time. Set boundaries and take regular breaks.

   
   

8. B positive: ADHD can be frustrating. Celebrate small wins and be kind to yourself.

   
   

9. Executive Function Coaching: Pick three executive tasks with which you struggle, book a 45 min executive coaching appointment with us on the EpiphanyClinic website and we'll show you the magic of being the boss of your brain.

Talk to Me

1. Get in the Chair: Working with a therapist knowledgeable in ADHD is essential. Not for your ADHD; therapy won't help that. It's for all the other issues that arise besides your ADHD: anxiety, depression, substance use, PTSD. These emotional challenges have a bi-directional relationship with ADHD. Address them and your ADHD will get better, indirectly.

   
   

2. Speak Up: Healthy self-talk is the basis for mental healing. What goes on in your head matters. The voices you hear are not yours. They belong to influential people in your past: Teachers, parents, siblings, your soccer coach. The trick to better mental health is to update the conversation. Speak up for yourself.

   
   

3. Self Leadership: This is an extension of speaking up. If you don't like what the voices are saying, speak your mind. Act like a CEO. The CEO of your own corporation. Be your own leader.

   
   

   Address the voices, the 'shareholders' of your Corporation, and tell them calmly, with respect and empathy...

   a) That you can understand why they might think that way

   b) That you disagree, because what they're saying is not true

   c) Why you disagree, by listing 3 facts

   d) That you appreciate their input, but that's not the way the corporation will be doing things from now on.

   e) Then politely ask then to sit down.

Now you're the boss.

Commit to these non-medical remedies, build a foundation for better focus and emotional regulation. When combined with medication, you get the best of both worlds.

Exercise is the wonder drug that boosts all the brain chemicals that create clarity

Embrace your Neuro-diversity

Managing ADHD well is about diversifying. Use all the tools available to you. Natural remedies can complement other treatments that work for you.

And if you want to learn more about ADHD, check out our website. NorthShore ADHD.

Organized workspace supports focus and calm in ADHD management