Attention Deficit Hyperactivity Disorder (ADHD) shows up as inattention and impulsivity. However, it affects different people in different ways, making treatment and even diagnosis tricky. But, there are ways to help yourself, and relatively simple lifestyle changes can drastically help with symptom management.
Prioritizing Sleep and a Healthy Routine
Getting quality sleep is essential for controlling ADHD symptoms, with several studies show that a lack of sleep can worsen inattention and impulsivity. The first step is to create a steady sleep schedule and a relaxing pre-sleep routine, such as listening to a podcast and having a herbal tea.
Reducing screen time before bed also aids sleep, as blue light interrupts melatonin production. Sleep apps can also help, but ultimately, having a solid schedule that you don’t throw away on weekends will be the main thing.
Using Technology and Apps for Task Management
Technology can simplify daily tasks and ease feelings of overwhelm in those with ADHD, so long as you don’t get too complicated with it. Productivity tools like Todoist and Trello can help organize tasks in a visual way, but also connect to your calendar for reminders.
Habit-tracking apps also support routine-building by monitoring progress. There are also some new ADHD-focused apps that address specific challenges like time management and concentration.
Incorporating Long Walks
Regular physical activity, like taking long walks, can help manage ADHD symptoms by lowering stress. Exercise naturally boosts dopamine and norepinephrine levels—key neurotransmitters that support focus and attention.
Daily walks should be a habit, but it’s also worth considering a longer break away from daily life with a walking holiday. By sticking to a pre-set trail and following the guidance of a professional organiser, you can immerse yourself in nature and get an extended, refreshing experience that helps you recharge. Plus, a company like Santiago Ways will take all the logistical stress off you, leaving you to just do the walking.
Practicing Mindfulness
Mindfulness practices like breathing exercises are incredibly well-researched and proven to be effective for managing impulsivity. Techniques like the 4-7-8 method—inhaling for four seconds, holding for seven, and exhaling for eight—can reduce anxiety and boost focus.
Forget transacndetal experiences or oneness, that’s putting too much pressure on yourself. If you can, even for a brief moment, return to the present moment, you’re building up your focusing muscles and helping promote awareness.
Mindfulness apps like Headspace can provide guided exercises tailored for ADHD, giving you no excuses not to incorporate these practices into daily routines.
Strong Social Connections
A strong support network is essential for effective ADHD management. Although having your own friendship circle is important, joining ADHD-focused support groups can help create a shared understanding
These positive interactions will boost self-esteem, but also create a sense of accountability. You will learn that while you do have some unique challenges, they’re not impossible to overcome. You will be inspired by others and get tips on how they manage their symptoms, all while bonding over a shared sense of direction.
Conclusion
When managing ADHD, it’s all about small steps. Little improvements each day compound to a lot over time, and so it’s no good having too high of expectations in the short run. Focus on incorporating a couple of small things into your daily routine, and build from there.
