R.L. Kramer

For many of us, there is an option of becoming massively overwhelmed. It feels that sometimes the weight of the world can dog pile on my own problems and paralyze me from gong to the bank or the post office. With so many distractions surrounding us, it’s easy to lose focus and get lost in the chaos. Predisposition to ADHD makes distractions that much more difficult to bypass.

Tips like these are easy to come by, but challenging to implement. At the end, I’ll explain how one can develop the discipline to implement some of these, some of the time.

1. Limit smartphone use

Reducing smartphone use is a no-brainer, but it takes a lot of will power to follow through with. Try spending the first 30 minutes of the day doing something other than thumbing the endless scroll. Often, the way we start our day sets the tone for how the day goes. Instead of making the rounds through the apps, try reading, meditating, or have a cup of coffee and stare out the window. Just think. Using a separate alarm clock is a good way to make sure the first thing that ends up in your hand when you wake up isn’t a digital representation of the entire world. This morning I pet my dog and read a magazine.

2. Listen to music instead of podcasts

Another small thing that you could do to reduce symptoms of ADHD in an overwhelmingly overwhelming reality is to listen to music instead of podcasts. While listening to podcasts can be informative, while simultaneously simulating human interaction, they replace our inner dialogue and give our brains more information to process. Try listening to music while working or doing manual labor. Research shows that pleasurable music increases dopamine, which is the result of most ADHD meds.

The next level up is to listen to nothing. In this world it can be challenging, but I found that once I get the rhythm going in silence, the only thing on my mind is the task before me.

3. Meditation

The massive power of doing absolutely nothing. Meditation is an effective way to quiet the mind and gently set the tone in the mind before things get overwhelming. Try meditating for a few minutes each day, and gradually increase the time as you get more comfortable with the practice. It can be a life-changing journey.

For someone with ADHD, sitting silently and sitting still may be the most challenging task imaginable. Which is exactly why it is beneficial. When I was first introduced to the practice, I wanted to tap my foot or move my body or make a sound. A wise woman once said to me, “When you want to run, stay.”

4. Exercise regularly

Exercise is a great way to reduce stress, improve focus, and increase dopamine levels. Regular exercise can help manage the symptoms of ADHD by increasing energy levels and reducing hyperactivity. It seems counterintuitive, but getting that pent-up energy the space to expand helps it regulate. It could be going for a pleasant stroll, high intensity training or even dancing. The important thing is to do something with your body. The body and the mind are connected.

5. Figure out how to eat

It’s a lifelong process. Everyone has their own foods that help them and foods that hurt them. What is key is to not simply passively eat anything and everything. Figure out what works for you. What fuels your body ends up constituting what you are made of. Eating a healthy, balanced diet can help regulate brain chemistry and improve cognitive function.

Some research has found that a diet that is high in protein, complex carbohydrates, and fiber may be beneficial in reining in ADHD. As well as omega-3 fatty acids found in fish, nuts, and seeds . Conversely, sugar, processed foods, artificial colors and preservatives may trigger the negative side of an ADHD mind.

6. Supplementation

Supplements can help regulate brain chemistry and improve focus. You’re supposed to consult with a healthcare professional before trying any supplements. You can do your own research to find what best fits your specific needs. I have been experimenting with a multitude of herbs, supplements and alternative therapies that have helped me and my personal regimen is constantly changing.

7. Breathing

Implementing daily breath work has been a game changer. Breathing exercises can be a great way to reduce stress and improve focus. By focusing on nothing but breathing, I have found that my attention span for the day is “primed,” to be set on one thing at a time. Personally, I do Wim Hof style breathing, but there many paths to the top of that mountain.

8. Create a routine

Having a routine gets in front of impulsivity and decision fatigue by providing structure and consistency. There are certain markers where routine can be effective, like waking up, meal times and bedtime. There is space to be fun and impulsive within the routine, but life is easier when it’s not always something different.

9. Prioritize tasks

Making a to-do list and prioritizing tasks can help manage overwhelm and improve productivity. This is often a meme that you can’t just “Get a planner.” However, finding a style for you to have an external representation of what needs to be done will allow you to go through the day less susceptible to impulse since there is some kind of document that directs how you get things done.

Personally, I found success finding the right planner and committing to the pomodoro technique.

10. Sleep

Sleep is essential for living life. People with ADHD may struggle with sleep. I know I always wanted more time and it seemed like staying up gave that to me, but it diminishes the quality of the next day. Hard as it is, the best I have found is early to bed and don’t look at the phone, read and wake up early. Keep that 45 minute window of no phone before fallings asleep and after waking up. Easier said than done. It’s taken me years to even get close.

Conclusion

How to implement any of this? Be easy and give yourself time, while also starting to demand more from yourself. Resist the impulse to stay the same. Someone said to me yesterday, “The only way to change your life is to change your life.” Read it again.

What has been greatly beneficial for me is the daily return to a habit. For me, this has been breathwork. From there, I have been able to develop routines from that one. If I miss a day I forgive myself but absolutely will not miss two days in a row. From breath-work, I have been able to stack new habits and build a morning routine that sets me forth into my day as a hopefully useful person.
-Set reminders.
-Learn to be non-negotiable.
-Control your energy, don’t let your energy control you.
-Don’t give yourself too many excuses and
-Recognize that the part of you making excuses is the part of you keeping you in native loops. You have to govern yourself.

Ultimately, I was inspired by others to build my own habits and techniques that allowed the best integration of my natural self into this wild world through experimentation. I hope there are some things in this list that help you, but I hope mostly, it inspires you to search for what best serves you.

I wouldn’t have had to want to learn and grow in this way had I not been thrown into the withdrawal of my stimulant medication. Thankfully over time, I have learned to manage my ADD without meds and these are some of the habits I have built learning to do so. They are all nothing but beneficial and would of course benefit someone who takes meds. I am not a medical professional at all.

To hear about the release of my book, “Hocus Focus: Coming of Age with ADD and its Medicines,” add your email here and look out for it later this spring!

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