Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects both children and adults. ADHD can be difficult to manage. It is characterized by symptoms such as difficulty paying attention, impulsivity, and hyperactivity. These symptoms can make it challenging for individuals with ADHD to function in daily life, leading to problems at work, school, and in personal relationships.  ADHD is often accompanied by other mental health challenges, such as fluctuations in mood, anxiety, depression and difficulties with sleep.

While medication is often prescribed to manage the symptoms of ADHD, there are also a variety of non-pharmacological strategies that can be effective in coping with the disorder. Here are some of the best strategies to help you with managing ADHD:

Time management and organization techniques:

Individuals with ADHD often struggle with time management and organization. To help combat this, try using a planner or calendar to schedule your day, making sure to include breaks throughout the day. Break larger tasks into smaller, manageable chunks and set deadlines for yourself.  To-do lists are your best friend.  Write a to-do list the night before or the morning of your day and check items off that you complete.  

Regular exercise:

Exercise has been shown to improve focus and attention in individuals with ADHD. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, every day.

Good sleep hygiene: 

Getting good sleep is imperative for maintaining focus, impulse control, mood regulation and productivity in people with ADHD.  Some strategies for good sleep hygiene include sticking to a regular sleep schedule, creating a relaxing bedtime routine, avoiding stimulants such as caffeine and nicotine, and limiting screen time before bedtime.

Meditation:

Mindfulness practices, such as meditation and yoga, can help individuals with ADHD focus their attention in the present moment, and become more aware of their thoughts and feelings. This can be especially helpful in managing impulsive behavior, as well as helping to train the mind to be more attentive for day-to-day tasks.   

Support groups:

Joining a support group for individuals with ADHD can provide a safe and supportive environment where you can connect with others who understand the challenges of living with and managing ADHD.

Cognitive Behavioral Therapy (CBT):

CBT is a type of therapy that can be effective in managing adult ADHD. CBT helps individuals with ADHD learn how to change negative thought patterns and behaviors that are associated with their disorder. This therapy can also help individuals develop coping mechanisms to manage the symptoms of ADHD.  

Brain-training with Neurofeedback:

NeurOptimal® Neurofeedback works by teaching the brain to reorganize itself for optimal function. After repeated sessions, clients with ADHD report increased focus, improvements in sleep, mood and memory, and decreased distractibility, overwhelm and impulsiveness.

In summary, Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects both children and adults. While medication is often prescribed to manage the symptoms of ADHD, there are also a variety of non-pharmacological strategies that can be effective in coping with the disorder. Time management and organization techniques, regular exercise, good sleep, mindfulness practices, support groups, brain-training and therapy are some of the best strategies to help individuals with ADHD cope with the disorder.  It is important to note that everyone’s experience with ADHD is unique and that different strategies may work better for different people. It’s important to work closely with a healthcare professional, such as a counsellor, to develop an individualized treatment plan that works for you.

At NeurAlive, we offer brain-training with neurofeedback and / or counselling to help people with ADHD thrive.