ADHD, or Attention Deficit Hyperactivity Disorder, affects millions of adults worldwide, making it challenging for them to focus, organize their thoughts, and reach their full potential. While there is no known cure for adult ADHD, there are treatments and strategies available to help manage the symptoms and improve quality of life.
We will delve into the journey of finding an adult ADHD cure and discuss the various options individuals have at their disposal. From prescription medications to behavioral therapies and alternative treatments, we will explore the effectiveness and potential risks associated with each approach.
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ADULT ADHD CURE: TIPS & STRATEGIES
1. SLEEP
A common struggle for people with ADHD is sleep. It’s hard to get our brains to shut down, we’re constantly thinking about the next thing.
I finally understood why I couldn’t stand watching movies, they were absolute torture, and there was always something else I wanted to do.
Sleep is powerful and a great solution for an adult ADHD cure as the brain needs the rest to recharge. The importance of sleep has been shown over and over again.
Another common issue for ADHD people is revenge bedtime procrastination. Once our kids are in bed, the house is silent and I want to stay up and enjoy it. The problem is, that the hours keep going.
Sleep Tip #1 – Creating a bedtime routine that works
What needed to change? I decided to start with my goal. My goal was to be in bed (not asleep) by 9 pm. How was I going to achieve this goal? By changing my bedtime routine. Our phones are great devices, they have a lot of ways to help us and also hurt us, I was in both of these boats.
First, I used the sleep time on my device which gives me 45 minutes to wind down, which includes not receiving any notifications which was a bigger game changer than I anticipated.
Sleep Tip #2 – Getting off the device
2. FOOD & BEVERAGE
Food & Beverage Tip #1 – Increasing Protein & Reducing Dairy
Protein has always been something that’s been included in my daily eating habits for obvious reasons. After reading Dr. Amen’s book on ADHD and the seven different types, I realized the major role it played in my brain. I doubled my protein intake and reduced carbohydrates and dairy.
Dairy was a hard one to reduce because I love cheese. The biggest difference with dairy that I noticed was I wasn’t as emotional which was big because ADHD is all about managing those emotions. I still have cheese just not as much, about once a week, we like to have pizza as a family.
As for carbohydrates, I focused on healthier ones because I know I need them for energy, especially with workouts.
Food & Beverage Tip #2: Eliminating Caffeine & Reducing Alcohol
Prepare to be surprised by this tip—it might just knock you out of your chair, figuratively speaking! About a year and a half ago, well before my ADHD diagnosis, I decided to bid farewell to caffeine. The impact exceeded my expectations; the jitters and anxiety disappeared. Admittedly, the initial two days were a challenge, battling an all-day headache. However, once past that hurdle, it was smooth sailing. I should clarify, though—I didn’t entirely eliminate coffee; I simply switched to decaf.
Fast forward to two weeks ago, when I found myself hitting a figurative brick wall and opted for my first cup of caffeine in a long while. Feeling utterly exhausted and in need of a boost, I thought it was the solution. Unfortunately, that cup of caffeine turned out to be one of the biggest mistakes I’ve made lately. The day was marred by anxiety, serving as undeniable proof that, regardless of fatigue, I didn’t need it in my life.
Alcohol
Now, let’s touch on the topic of alcohol—an area that could easily become a standalone discussion, given society’s pervasive obsession with it. I’ll reserve my detailed opinions for another day, but historically, I’ve never been a heavy drinker. My usual indulgence consists of some wine on the weekends and perhaps a glass or two during dinners with friends.
In January 2022, I embarked on a Dry January challenge. As the month concluded, I unexpectedly decided to extend my alcohol-free journey for 90 days, initially anticipating a celebratory glass of wine at the finish line. Interestingly, when the 90 days arrived, I found myself not even craving a sip. Sounds crazy, but it’s true!
Unbeknownst to me, there exists a connection between ADHD and alcohol. Post my 90-day challenge, I delved into professional insights on the matter, and while I still appreciate an occasional glass of wine, it has become a rare occurrence, happening perhaps once every few months.
3. SOCIAL MEDIA
The big bear that exists. Before my diagnosis, I had already set a few parameters in place with social media as it was already distracting me and sending me down a rabbit hole.
Social Media Tip #1 – Checking Accounts In The Afternoon
Daymond John from Shark Tank said he wouldn’t go on social media until after one hour of being awake and wouldn’t go on it one hour before bed. He said what everyone else in the world was doing right away in the morning or right before bed was a distraction and brought in the comparison vibes. I liked that strategy and adopted it.
I have taken it a bit further and now will check accounts in the afternoon. This has helped me focus on the important stuff in the morning without feeling like I need to do something else. I’ve also set a time limit of no more than 1 hour combined per day, which includes Facebook, Instagram, and TikTok.
It is still a struggle to get off these apps, the one thing that has helped is applying Mel Robbins 5 Second Rule. It’s as simple as it comes, you count backward 5, 4, 3, 2, 1, and then do what you want to do. In this case, it was getting off social media.
Social Media Tip # 2 – Turning Off Notifications
If we let it, our devices can completely control our lives. Constantly being bombarded with messages and the red number saying “check me, check me”. Turning off notifications for social media has been freeing. I check it on my own accord and have lowered my anxiety because of it.
Social Media Tip #3 – Taking A Break On The Weekends
I’m throwing in a third tip because this one is recent, staying off social media on the weekends. Taking a break has helped me reset and focus on our family on the weekend. It’s not perfect by any means, for example, this past weekend, I did go on Facebook because I was selling some items that I wanted to list and not wait until Monday.
Staying off social media on the weekends has given me greater clarity and intention. I’m able to focus on my business and make a greater impact on people’s lives by helping them get organized.
4. MEDICATION
Medication is a personal choice and decision, I will not suggest or recommend any medications as I’m not a doctor. I will share with you my personal experience with them.
The first medication I tried was Adderall. I was not a huge fan of it because it made me feel like I had caffeine. After discussing with my doctor, we decided to try the extended relief version which made a huge difference. It released the medication throughout the day. I liked it but wasn’t really sold on it.
Recently have switched over to Vyvanse and I really like this one. What I’ve learned through research and my doctor is that it is very common to change medications as your body metabolizes them. I hope this will be a long-term solution but know that it might not be the case.
5. LIFESTYLE
The rest of the adult ADHD cure with tips and strategies fall into the lifestyle category. I thought about ranking them, it was a very hard thing to do because they are all equally important. Most of these happen on a daily basis too which is why I opted out of ranking them.
Lifestyle Tip #1 – Daily Exercise
Working out has been a part of my entire life. I need a good sweat, in fact, I have to have a good sweat. After being diagnosed, I completely understand why I need that intense workout vs. the ones where I hardly break a sweat. I need that dopamine hit.
Without a solid sweat, I don’t get that hit. I will say though, at least once during the week, I’m sore and my body is tired so I opt for something less strenuous. Adding one day of stretching has helped my muscles repair. This is also hard though because I like to go, go, go.
Peloton junky here, my workouts are typically 5 days a week ranging from 30-45 minutes. I’ve recognized which instructors are going to give me the hit I need. Alex Toussaint, Jess Sims, Tunde, and Callie are my go-tos.
Lifestyle Tip #2 – Minimizing Notification Alerts & Moving Apps
As previously mentioned, I turned off notifications for social media. While that is just one thing on our devices, there are messages, email, and other apps that also grab our attention.
For email, I have completely turned off the notifications. I do have the number of emails shown but I have moved that app to the second screen. This has prevented me from constantly checking it and only checking it a few times a day.
The other strategy that has helped out is moving the app to the second screen as well. Out of sight, out of mind.
Lifestyle Tip #3 – Meditating for 5 Minutes A Day
If you had told me that I would meditate regularly, I would’ve told you that you’d lost your mother-loving mind. The chances of me going to the moon were greater. I tried meditation in the past and it was painful, just sitting there was absolute torture, and I felt no different.
At the beginning of 2022, I committed to meditating for five minutes a day. Meditation was the one thing that successful entrepreneurs swear by, I knew I needed to give it another chance.
I decided I was going to commit to five minutes a day and do it regularly. I went with five minutes because I knew I could create time for that and it wasn’t too long where I was going to lose my mind. There is a podcast called Sip and Om that I went with because there are daily mediations and the meditation is five minutes. The entire episode is 10-11 minutes max. Her voice is very soothing which is another reason I went with this podcast.
As someone who has consistently meditated for the entire year so far, I will say it’s an absolute game-changer. Yes, true story. Now, don’t get me wrong, it is still a challenge to sit there for five minutes. It’s something that doesn’t come easy but it’s getting better.
Two of the biggest outcomes I’ve seen from meditation. One, I’ve become a much calmer parent. Two, I’ve been able to manage my emotions much better.
The last thing I will say about mediation is that on the days when I haven’t done it, I’m much more irritable.
Lifestyle Tip #4 – Listen To Your Favorite Music
As someone who loves to learn and is constantly trying to improve, podcasts have been my jam. I love listening to them and hearing stories from successful entrepreneurs. One of my favorites is The School Of Greatness. While I still listen to them, I have cut back on them dramatically and listened to more of my favorite music.
Listening to music has helped me focus more and also gives me a dopamine hit because I’m listening to music that I love.
I’m not a classical music type of person. Most of the time it’s country music ranging from George Strait to Jason Aldean. I also love Lady Gaga, Pink, Billy Joel, and Oldies.
Lifestyle Tip #5 – Using A Stopwatch
Time blindness is very common with ADHD, something I learned after the diagnosis, and made me feel a lot better about why I couldn’t leave earlier. I will say, I don’t like being late at all, our dad instilled the fear of being late in us. What I typically do is wait to leave until the last possible minute and then I’m driving like a NASCAR driver to get to where I need to go.
Leaving at the right time is still a daily struggle, what has helped me manage this is using a stopwatch. I have an Apple watch and set the timer for when I need to leave. Once it buzzes it’s my indicator it’s time to go. I also use a stopwatch when I’m on projects to help me keep track of time and manage transitions better.
This strategy has improved my time management.
Lifestyle Tip #6 – Using A Paper Planner
In our ever-digital age, another adult ADHD cure is to use a paper planner. I tried for many years to go all digital and truth be told, I had this level of guilt and shame as to why it wasn’t working for me.
Writing it down helps me remember it. I have completely forgotten about events that were on the digital calendar but didn’t write it down.
There are three ways I organize my calendar and our family calendar.
- Digital – This is our master calendar for school events, months out of planning, etc.
- Dry Erase Calendar – We have a monthly calendar on display so everyone can see what is going on. When a new month starts, I use the digital calendar and write out the events for the month.
- Weekly Paper Planner – Every week, I write out my entire schedule. This way it’s fresh in my head and I know that it’s going to happen.
Lifestyle Tip #7 – Seeing A Therapist
Therapy is a word most people cringe at. The place where people have issues go. I had no idea about the stigma around therapy until I started it. I started it for a few reasons. One, the psychologist and my general doctor who reviewed my ADHD results both recommended it. Two, if I was going to be on medication that was affecting my mental health then I would also be talking to someone about it. I’m a firm believer that pills don’t solve the problem.
Seeing a therapist has calmed my anxiety and also has helped me be a better parent. I’m able to discuss the challenges we are facing with any one of our kids and get advice for it.
Lifestyle Tip #8 – Knowing Your Triggers
As previously discussed, there is no adult ADHD cure but ways to manage it and knowing your triggers is huge.
I have two big triggers. One, a messy house (shocking I know), and two, running late. The messy house, we have three kids so things aren’t always in order. I’ve learned to let the perfection go and we continue to work on their skills and putting things away.
The environment you work in matters, something I learned from reading Atomic Habits. It stresses me out when things are everywhere, my brain goes into overdrive.
My second trigger is running late, I can’t stand it. I recently changed my watch frame from digital to analog as I read it’s better for people with ADHD since we struggle with time blindness. That change has been a big difference as well as the stopwatch trick that I previously mentioned.
Lifestyle Tip #9 – Being Organized
Disorganization is extremely common with adult ADHD. When things are organized, it keeps your mind clear and calm and prevents those big emotions from arising.
Having a low frustration tolerance is a challenge for those with adult ADHD, that is why organizing systems need to be simple or they won’t stick.
Get The Guide: ADHD Tools For Home Organization
Common systems and products that help with disorganization:
- Elfa Closet System: The Container Store has a product line called Elfa. This system is completely customizable and allows you to tailor it to your needs.
- Clear bins with dividers: Bins with dividers keep things in order. It prevents the bin from becoming a jumbled mess.
- Stackable Bins: Stackable bins are a great solution because they optimize space and keep items visible and accessible.
- Door Organizer: This door organizer is great because items are concealed yet visible and accessible at the same time.
- Labels: Having things labeled is one of the best things for an adult ADHD cure. They are effortless and require less brain power.
Lifestyle Tip #10 – Embracing This Gift
The last and I would argue the most important (even though I said I wouldn’t rank them) adult ADHD cure is embracing it. You can view it one of two ways. One, it is a hindrance, or two, it is a blessing. I’ve chosen the second option. Faith has always been a big part of my life. I trust in God and know He wants this gift to be used to serve and help others.
“Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.”
James 1:17
“Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms.”
1 Peter 4:10
“A spiritual gift is given to each of us so we can help each other.”
1 Corinthians 12:7
MOVING FORWARD
Kudos to you if you made it this far. There is no adult ADHD cure but there are several strategies and tips that can help you manage the symptoms.
This list can be very overwhelming if you do have ADHD and figuring out what to do. My ADHD brain is already thinking about what I forgot to mention. If you get anything out of this, pick one thing that resonates with you and work from there.
It’s easier to master habits when you build on them. When you master that, come back to the list and pick another one.
Things are always changing and evolving. New products become available, different recipes, etc. These habits have me in a great place and I know they will continue to improve.
ADHD is a God-given gift, one that many people have. Nurturing our gifts is a beautiful thing. As the saying goes, the best is yet to come.
RESOURCES
Mel Robbins – The 5 Second Rule
Dr. Amen – Healing ADD
The School of Greatness Podcast
ADHD Tools For Home Organization
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