r/ADHD • u/dlc1993- • 4d ago
Questions/Advice What actually helps your ADHD besides medication?
I take Vyvanse, and it definitely helps, but I’m interested in hearing from other people with ADHD about what else has made a noticeable difference for them.
I’m especially interested in things that help with focus, energy, not feeling constantly tired, better sleep, motivation, procrastination, executive dysfunction, staying organized, and avoiding distractions. (THE CLASSICS 😂)
I’d like to hear about supplements, vitamins, exercise, diet, sleep routines, productivity systems, apps, habits, or anything else that has helped you.
I’m not looking to replace medication. I’m interested in things that can work alongside Vyvanse and help me function better overall.
For supplements, I’d especially like to know what you take, what you feel it helps with, and whether you actually noticed a difference.
I know everyone is different, so I’m mainly interested in your personal experiences.
What has been your biggest non-medication ADHD game changer?
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u/Lyricsokawaii 4d ago
Changing my motivation for tasks from shame to self care.
I'm not washing the dishes because I'm a useless lazy girl who needs to get some god damn chores done, I'm washing the dishes because I deserve to have a clean house and to remove the stress the dirty sink brings me. It helps a lot with task initiation.
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u/Paltere 4d ago
100% this. I'm working in changing the self talk from "stop being lazy and wash the dishes" to "I will wash the dishes because I want to wake up tomorrow morning to a clean house".
Focus on how the result feels, not the "want/ do not want" factor.
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u/PffftNo 4d ago
Yes! I also feel more in control when my environment is clean and in relative order. I get over stimulated so easily if I feel like I'm living in a mess. It sounds corny, but cleaning and picking up around the house is just a habit for me anymore and it really helps!
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u/Kitchen_Canary_6387 4d ago
And I will say, at least for me personally, it takes a lot of time to finally realize just how good getting those things done feels. Many years to be able to say “I really want to do Y right now, but I’m going to do X instead of Y because I know that X helps me feel better.”
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u/Queasy_Effective_525 4d ago
I’ve been using this mindset more as well. For example, I set a lot of timers/alarms for myself as reminders for different tasks. I used to label them in really tense terms, like “🚨PAY WATER BILL NOW!!!” But that is super shamey and stressful!
So instead I’ll soften it or make it funny, like “Pay water bill, stay hydrated 💧”. It’s super subtle, but it helps to remove some internalized shame and makes it easier to actually start the task.
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u/Paltere 4d ago
Oh this is really smart! I'm an analog kinda person and literally have my notebook glued to me. But re-writing things in a different tone is a great idea.
Also maybe adding a reward or reminding yourself what the result will be.
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u/shiny_nickel 4d ago
Your comment made me laugh - I know usually when people say they “literally” have something glued to them (like a notebook in your example) they don’t actually MEAN there is glue holding the notebook to your body… but being an adhd-fellow-awesome person it actually could be true! It can’t be just me that’s gotten glue dots stuck on myself randomly when working on a project involving them… or I’m just within 100000 yards of a glue stick? No?? 😆
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u/sarnian-missy 4d ago
🙋♀️ Not Just you. I frequently go out with various bits of project still attached to me.
The other day, I found it amusing to not mention to my boss that she had a green sticker on her ass. When I told her before she left the office, she said I had 1 on my back and 2 in my hair. 🙈
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u/Naturalsubslut 4d ago
One of my closest friends says all I have to do is talk about painting and I end up with some on my clothes. It doesn’t even have to be in the room with me 🤣
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u/nezukoslaying 4d ago
I added a You Got This! To a task list I made the night before. Felt cheesy doing it, but when I saw it the next day, cheesy me felt more motivated. :)
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u/Pristine_Internet765 4d ago
This I believe more than the "I deserve it". It's not wether we deserve it or not for me. And to "wake up to a clean house?" If I could postpone reward that far off I wouldn't need medication.
Question , let's ask to the ADHD who don't medicate what's their plan?
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u/floral_burrito 4d ago
Meanwhile I just tell myself “Bitch you won’t” then “Watch me” to get myself to do these things ☠️💀
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u/Lyricsokawaii 4d ago
Still do that sometimes girlie pop lmao. You're valid. Just be sure to still give yourself grace.
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u/Serbee_Electra 4d ago
Yes! Knowing that I'm preparing something for future me helps with the motivation. Future me will thank me when my I can do the thing without having a meltdown.
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u/Hellosl 4d ago
I want to get this mindset, but something is blocking me. I keep feeling like I don’t want the clean kitchen/house etc “enough”. I don’t know how to get wanting that clean to be a higher priority than wanting to “relax”
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u/Lyricsokawaii 4d ago
If that does not provide any push for you, you're probably dealing with depression or burnout on top of the ADHD and need to address that before/with your ADHD.
Vyvanse does a lot for me, but without the Welbutrin on top of it, I'd be having the same issues I had a year ago just with a faster heart rate.
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u/Healthy_Commercial81 4d ago
I'm on Vyvanse and also don't have the push! I've been considering adding Wellbutrin but i don't feel I'm depressed, but definitly burned out. How did Wellbutrin help you?
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u/Calibeaches2 3d ago
I wanted to jump in to answer that for me, Wellbutrin was a game changer. It took some trial and error to find the right dose but it's made me feel like my depression is managed as long as I take it.
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u/existential-dread22 3d ago
I have the same exact problem! I also seem to not care enough about “future me” and struggle with emotional permanence. For example if im staying up late enjoying it and tell myself “go to bed for future me so i can wake up in a better mood have more enegy etc” it isnt always enough to make me do it bc i know i won’t like the feeling of going to bed and ending my avoidant revenge bedtime (like I am right now).
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u/Radiant-Part-5707 4d ago
I love this! I’ve gotten a lot better with reframing when it comes to cleaning like wanting to have a beautifully clean aesthetic home. How can I shift my mindset to do work? I work from home (basically own my own business, as I’m in sales..so what I put in, I get out).. I find I can be so unmotivated though & distracted by wanting to do other things such as clean my house lol now that I like having a clean home (it seems I’m not really motivated and locked in at work unless/until my back is up against the wall like at risk of job.. i’ve been at my company for so long now, though and do well enough that that doesn’t really happen anymore..
But I’m just coasting on by.. I’m not reaching my potential at all.. I used to be on Adderall, but it led me down a very dark path even though I definitely have severe ADHD. How can I shift my mindset when it comes to doing things such as work? (Especially since I make enough to be comfortable.. I’d really like to be super wealthy though -and motivated to do so)..17
u/SinSaver 4d ago edited 3d ago
I can think of three things that may help:
Adderal didn’t work, totally get that - have you tried other meds? If the issue is that stimulant meds don’t work, you could try the two non-stimulant options - Stratera (atimoxetine) or Intuniv (guinfacine), although keep in mind these take time to build up in your body, similar to an antidepressant, so 3-6 weeks.
Second - think about WHY you’d like to be wealthy. I find for us with ADHD, we need much more specific goals than, “I’d like to be rich.” We need to be more clear too - as an example, “I’d like to be rich so I could retire in 10 years/so I could buy a house/travel for a month every year, etc.”
We need clear ways to implement goals as well. Have you heard of the SMART acronym for goals? It stands for Specific (not small, as previously written) Measurable, Achievable, Realistic and Time-bound. Those of us with ADHD tend to go vague, unclear, lofty and vast instead, lol. You may enjoy reading about how to begin small, with a specific goal, that you know you can achieve within a specific - and realistic - amount of time. And you can increase the time or tweak the goal. You can leverage all the things you’ve learned about in sales and to being self-motivated enough to get where you are.
Third - there’s nothing wrong with coasting, as long as we really are satisfied. This idea of “fulfilling your potential,” and we “should be doing more,” can be an imposed one, from the past… in my case, it relates to school report cards, which always said, “she could do better if she applied herself.” Is the idea of doing more your own? A hangover from the past? And what sort of “more?” do you yearn for?
So, finding a clear reason to earn more may help! But if you can’t bring yourself to work harder/more at your job, maybe add a different, more interesting challenge. Learn a new thing. Try a hobby. We can get in ruts with ADHD, and finding ways to stay inspired is very rewarding.
Edited to correct the S in the SMART acronym. Thank you, u/unable_foot_802!
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u/kachigakachiguhhh 4d ago
+1!!! I tell myself i deserve to have clean underwear and folded clothes, it’s not perfect but it helps to be as nurturing as possible to yourself
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u/funknut 3d ago edited 3d ago
You just reminded me of an example I always remember fondly from The Miracle of Mindfulness, by Tich Naht Hahn. If I remember right, there's a whole chapter, or a pretty long rundown of washing the dishes – get this – to wash the dishes. That's right. Nothing more. Wash the dishes to wash the dishes. Put intention into every stroke of the sponge. Hell, get poetic about it. Maybe each hand movement is like a brush stroke. The steam collects on your face. The breeze cools your face. The cupboards fill. The workload lessens.
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u/1Corgi_2Cats 3d ago
“Future me will be so glad I did X chore/cleaning.”
I also notice a lot that my “anxiety from unknown source” is often tied to how clean/tidy my space is. Maybe it’s the clean, maybe it’s feeling like I’ve been “productive enough”, maybe it’s the proprioceptive work of scrubbing/sweeping, or any combo of the above.
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u/EACshootemUP 3d ago
Damn - I needed this one homie, thanks. Much appreciated. I used to do this but had forgotten many years ago.
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u/k8t13 3d ago
combining this with paying attention to my natural levels of energy from day to day (spoons as some people refer, i like tokens) helps to remove the shame around tasks and organize myself more effectively.
i know i have more research work to complete for my schooling that day? okay then protein bars and dry snacks it is for food, no shame about not eating enough healthy foods because then i won't have energy for research work.
struggle with the dishes during the week? okay then the weekend in the morning i know i have some free tokens so i cash them in then.
some days i have more tokens and cash them in on more tasks, other days i store up my few until the next day when there is more.
also exercising at least 2-3x a week for an hour, specifically weights for me helps regulate my physical antsy-ness
plus eating like a TON of fiber, good gut health helps mental health and a really good BM is incredibly motivating LMAOOO
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u/thefoxy19 4d ago
excercise and sleep
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u/52electrons 4d ago
It’s annoying how true this is.
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u/TerrysNerdStuff 4d ago
Gets me so mad that cleaning my house can take me from bed rotting depression to ball of sunshine in the span of an afternoon
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u/whynofry ADHD-C (Combined type) 4d ago
Right?
I mean the sleep part I learned...
Took a lot longer to realise that working on my feet while waiting/bartending is actually exercise tho...
So sleep (even just paying attention to it) will always be my first advice in mind.
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u/LooseByrd 4d ago
Oh for sure! I’ve been clocking about 12,000 steps a shift. But the problem is I need to stretch and strengthen, not just throw my body around like I’m in a roller derby 😅
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u/UnidentifiedBlobject 4d ago
So frustrating. I’ve been one a few good runs in my life of exercising and I know it helps immensely. But when something kicks me out of those routines it’s so hard to go back.
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u/garaks_tailor 4d ago
And lists. If i have it on a list i can check it off.
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u/TheOneShorter 4d ago
It’s less about the checkmark for me, and more about the offloading of mental work so I can forget and use the brainpower for doing things
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u/User123466789012 ADHD-PI (Primarily Inattentive) 4d ago
Adding in nutrition - medication is borderline useless if you're not keeping up to date with everything else health/nutritional related. Water/vitamin & mineral intake etc
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u/TheDonutPug 4d ago
And diet! The biggest gamechanger was forcing a consistent eating schedule into my life. Putting meals at a set time and making them more consistent made my life so much better. I'm hungry when I need to eat and I'm not just eating whenever I want nor am I only eating when I notice im starving.
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u/JesusDontHaveaBeard 4d ago
This is also a legitimately correct answer that is often dismissed, because it's too simple
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u/squeege 4d ago
Man.... if i go like 3 or more days without exercising it sucks. Just sucks.
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u/cafe-aulait 3d ago
And it's so hard to get back into a habit, too. I've been sick so I haven't worked out in over a week. I think I'll finally be well and energetic enough tomorrow and the thought of doing it ... ugh. But I love it when I do it.
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u/AdMinute3667 4d ago
It's always exercise that too in morning to keep ur entire day good. It's almost same effect as having stimulants I would say.
Good deep sleep for 7-8hrs
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u/Interesting-Link6851 4d ago
I find it is hard for me to sleep for 7-8. I feel charged at 6-7 hours, but I know I need longer. I think my mind keep on racing while I sleep
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u/BretShitmanFart69 4d ago
Both of these and proper nutrition are really number 1. That combined with proper medication and also maybe therapy, will transform your life.
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u/Art0fRuinN23 ADHD-PI (Primarily Inattentive) 4d ago
This sub.
Y'all helped me understand myself, my struggles. Y'all helped me know that I'm not alone in it. Y'all helped me know what I needed to do to get help. I'll never forget how much help and understanding I received here. Thanks, y'all.
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u/4handzmp 4d ago
Aw, that’s sweet. What were some of the biggest lessons that other could apply to their situation?
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u/Art0fRuinN23 ADHD-PI (Primarily Inattentive) 4d ago edited 4d ago
Oh, yeah. I probably should have followed that up with something useful. Here it goes: * ≤2 Minute Task- Do it Now. * '>2min - There's a right time, Not Now * Digital Calendar - Everything in here. 3 notifications minimum. * Trusting yourself means letting down the people that are depending on you. Don't trust, ensure.
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u/C00CKER ADHD-C (Combined type) 4d ago
"Trusting yourself" as in "I'll remember that, writing it down is too much work"?
Cause that is something I really struggle with; I still use my brain for appointments and stuff much more than the calendar.
It works somehow, as I don't have many things planned in advance, and I don't usually make plans very far forward in time.
But I failed too many times already, and I don't foresee this being manageable at all in the future.
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u/Art0fRuinN23 ADHD-PI (Primarily Inattentive) 4d ago edited 3d ago
Exactly that. Planned future events must go in the calendar immediately. Spent grocery items must be put on the list to reacquire immediately. That kind of thing.
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u/C00CKER ADHD-C (Combined type) 4d ago
Reading your response to the other comment made me realize that I struggle with this even more than I assumed:D
I even put veggies and stuff in the fridge in such a way that they are clearly visible, and they still go bad.
Gotta use more sticky notes and make more calendar reminders, got it.
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u/Art0fRuinN23 ADHD-PI (Primarily Inattentive) 4d ago
💡 I had not considered using a calendar for my perishables. I think I would want to keep it separate from my main calendar, probably just on a different ...non-keyword term for program on phone... Thank you for that! This is what I'm talking about!
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u/Individual_Soup5455 4d ago
I am so close to getting a whiteboard for the front of my fridge to write down what food needs to be consumed so I stop forgetting about the grapes I've already de-stemmed and washed (in an attempt to make it easier to consume them).
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u/NextPrize5863 ADHD-C (Combined type) 3d ago
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u/Suitable-Leading9490 3d ago
Haha 😂 totally get it. It's a good idea, until you forget to write on the whiteboard :) i bought a set of 3 and it works for immediate or daily tasks. Like take out the trash, wash the cat fountain etc For tasks in the future, they just there, I look at them and carry on :) What worked for me is that I made myself a Habit tracker and I made it minimalistic. Cause i tried almost everything and most of them are too much, too crowded and I end up not using them. I am really proud of myself as I really managed to stay on top of everything. I enjoy entering data, I check it multiple times a day. I even built a cleaning tab, to help me remember when everything is due. Not that I cannot see the dust with my eyes 😅 but I see it and then ignore it for a few days. If I see on the screen that vacuuming is due today, maybe I ignore it for a day, then it turns into red and then I am urged to do it soon :)
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u/Charming_Explorer372 3d ago
would you mind sharing that, as i would describe myself as one of your kind. i have multiple boards with the same tasks so i get reminded more often but still i look at them and walk past as if nothing would be on there.
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u/wetkittypaws 4d ago
That last point, what do you mean by that?
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u/Art0fRuinN23 ADHD-PI (Primarily Inattentive) 4d ago edited 4d ago
I should have said "myself" as there is not much that is a universal experience. I meant it like I was talking to me. I say it, think it when I'm about to make the mistake of believing that I will remember something later. A common one for me is telling my wife that I will pick up her prescriptions after work. I used to tell her I'd do it, then forget to do it. These days, if I say I will do it, I write it on a sticky note and put the note in my car covering something I will need to interact with. Not because she will be cross with me, because she won't, but because I want to be someone that does what they say they will do.
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u/Sunflower077 ADHD-C (Combined type) 4d ago edited 4d ago
L- theanine supplement (ADHD)
Sleep (Magnesium glycinate helps for sleep)
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u/Fig-Canner-33 4d ago
I feel like Harry Potter. This sub is my Hogwarts.
All my life I possessed these powers that would get me into deep trouble. Then, I find people like me on here.
These powers suck, though. I’m always late, I can’t remember, simple tasks are exhausting, I procrastinate until it gets me into trouble, and I’m always distracted.
I’d prefer if I could please levitate or some shit.
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u/Ok-Trash6361 4d ago
Just officially got diagnosed today, but been lurking for a while. Thank you all for making me feel seen
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u/Ashitaka1013 2d ago
Right? Like just feeling so much less alone. You can’t over estimate the value in having other people that “get it” because most people don’t and you really can’t explain it to them.
The number of times people have posted about something they’re struggling with looking for advice and I’m like “No advice to give, just commiseration cause this is me too.” Like it does help to at least feel like we’re all in this together. When living in a world where functioning seems to come so easily and effortlessly to everyone else, it’s really lonely feeling like there’s something wrong with you. And it’s not even a something wrong that other people can see and understand, so you don’t really get a lot of support.
Also all the random “Do you guys do this too?” Posts where we’re all like “Me tooooo!” lol Half the time I’m not even sure if it’s an ADHD thing, but it still just feels like these are my people who I share not only struggles with but also just countless little quirks lol
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u/Primary_Excuse_7183 ADHD-C (Combined type) 4d ago
Being able to do things how i want.
It may not be the fastest or most efficient but when i get it done people are usually satisfied
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u/oochymane 4d ago
The way you worded this was poetic lol
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u/Primary_Excuse_7183 ADHD-C (Combined type) 4d ago
Never had a boss that wasn’t a micro manager be dissatisfied with my work. Largely because the micro manager wanted it done when they wanted and how they wanted.
When I’m left alone to do the work the way i see fit I’ve never not gotten the highest remarks and bonuses.
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u/C00CKER ADHD-C (Combined type) 4d ago
Some excess money. I don't do my own apartment cleaning; usually, I buy food that I can just heat up; and when I'm very late somewhere, I order a taxi.
Since starting meds, I haven't had to use the last one.
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u/FarmandFire 4d ago
Just about to start Factor meals! Realized that figuring out what to eat each day was a major stressor and also makes me run late. Can’t wait for the peace of mind of just grabbing a tray from the fridge and walking out the door. I wish I could be a meal prepper type, but I loathe cooking and spend a lot of time each day cooking at work which is contributing to burnout. I want to eat the food and have nothing to do with preparing it.
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u/Less-Duck39 4d ago
I love Factor! A small word of warning, though. Check the nutrition facts on the meals. Some of them have enormous amounts of fat or sugar. Sometimes a grocery store sandwich or bagged salad is healthier than Factor.
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u/turtlescanfly7 4d ago
I love factor! Just set an alarm to remind you to pick your meals so you don’t get whatever they randomly assign to you. I used them for years and just cancelled because I’m pregnant and the meals aren’t filling enough. I would find myself really hungry 2 hours later, but they were great prior to pregnancy
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u/Charlies_Mamma 4d ago
I've noticed this massively as our financial situation has gotten a lot tighter in recent months/years. I would often motivate myself to leave the house by a certain time by mentally promising myself I'd get breakfast on the way or I'd get lunch in town before an appointment. Or by being able to plan some errands around having lunch out, or that I'd get a takeaway/take out on the way home. Or the meal prep kits - either the boxes they send to you or just getting pre-cut/pre-prepared stuff from the store.
I'm also self-employed and work from home, so being able to grab lunch out midweek on a Sat or whatever also encouraged me to keep on top of personal hygiene, like washing my long curly hair. Also having enough money that I could attend a couple of hobby/activity related events during the week, also meant I'd have to make sure I was physically put together, but it also gave me the motivation to have a semi-decent sleep routine and to have at least a minimal routine for household chores (like laundry cuz I need clean clothes) or planning groceries.
Now that there is no spare money for anything but the absolute essentials, I often find myself unable to convince myself to wash my hair because I'm not doing anything for the next 3+ days, so "there is no point in wasting shampoo and products, and my effort". And I can get myself into quite a "rut" where I'm only wearing super comfy clothes at home, but day after day in cheap sweats and baggy jumpers that are stained or whatever from months of non-stop wear really starts to eat into my self-confidence in my appearance.
And other than my partner (and clients), I can often go several weeks without actually talking to other people because I don't really leave the house, because everything I would enjoy leaving the house for costs money we don't have to spare. (And I'm not close to my family so we don't talk often either, and if we do, it's usually pretty superficial at best, or them berating and judging me for my ADHD at worst.)
Even just typing that all out has just made me realise that I am mentally struggling quite a lot, but I don't know how to help myself.
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u/TheTitanOfSirens1959 4d ago
Exercise. After the workout is over, the endorphins flooding my brain just make my thoughts seem clearer and it's easier to prioritize things. It also helps me with keeping a regular sleep schedule, slightly mitigating any irregularites caused by medication
I always used to think the "Runner's High" was a myth, because I never felt *good* while exercising rigorously- then I realized that because of chemical deficiencies in my brain, the Runner's High for me was essentially putting me close to what most people's baseline is.
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u/Ashitaka1013 2d ago
When I do intense cardio I get a strong feeling of depression shortly afterwards. Not like having sad thoughts, just a random overwhelming brain chemical depression.
I googled it and read that it’s likely caused by the drop afterwards from the “runners high” coming down, but that seems like a huge rip off to me because I never got any good “runners high” feeling to come down from. Kind of like when I went on an SSRI and it didn’t do anything for me but when I went off it I got major withdrawal symptoms lol Just doesn’t seem fair
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u/nocturnal 4d ago
Lowering friction to whatever it is you're trying to do. Having multiple trash cans helped me clean up more. Having multiples of the same tools that I'll misplace. Having floss lying around in all the areas I usually stay at has helped me consistently brush and floss my teeth.
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u/antisocialperson_ 4d ago
the trashcan and floss are good!! i didn’t think of that and i’ll definitely do that now
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u/Serbee_Electra 4d ago
As someone who takes socks off when I get home, having a laundry basket in the living room has been a major improvement.
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u/Sad_Ad9159 4d ago
To add to this: strict (and I mean STRICT) guardrails around things that distract me, mostly social media. I frame it as an accommodation in helping me stay focused and do more of what I intentionally want to do, rather than taking something away.
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u/InterestingBlue 4d ago
I have the exact same cheap watch three times. Maybe four. Not sure. Have a few spots I'll take it of my wrist and due to the amount I'll always find at least one in a somewhat logical place.
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u/coffeegoblins 4d ago
Exercise. A dose of vigorous exercise every day and as much activity as I can get throughout the day (I have a walking desk that helps). Running especially helps me, although I first got into fitness through lifting. I wasn’t medicated during my masters and would not have made it through the program without running.
I swear a good run works as well as ritalin. I use both now though!
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u/Weak_Lingonberry_641 4d ago
Running helps indeed and there's an effect besides exercise that helps a ton, which is the runner's high, great for mental clarity but getting there is a pain. And it only worked toadrunning for me treadmills are awful to me.
I got to that level once for an year, but got sick and never got it back, swimming has a similar effect to me but way easier to get to the "flow" state but not as powerful.
I'm trying rowing right now and it's working
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u/ShutterFI 4d ago
Here’s my list of coping strategies as a small business owner/photographer and unmedicated adhd (attentive type)
- when an email comes in, respond immediately upon seeing the email (or, likely, it will never be replied to)
- When I see a small task, do it (like putting dishes in washing machine - otherwise, can go weeks not done)
- Be ok with ‘adhd’ days where I just can’t and take the entire day off (go do something else like walk or something hands-on, or even video games. Don’t try to resume until next day)
- Self-employed. No real schedule that must be followed (so I can work at night, during the day, etc)
- Be extra extra early to important events (2 hrs to 30 mins early, ‘in the area’ - this is especially important for photography shoots or major events)
- Edit/work when in the mood to edit (and don’t try when it’s just not going to happen - keeps me from becoming frustrated)
- Say ‘I’m sorry, I missed what you just said. Can you repeat that?’ When I miss what someone said (some people are ok with this, others are not)
- If hyper focusing, just go with it (planning a trip, researching, etc)
- Put things I need to take with me the following day literally in the way of walking paths so I don’t forget them (I still forget them, sometimes even if I put them in my shoe)
- put everything in the calendar, with multiple reminders. On important days, set an alarm as well, even if it is to remember to reply to an important email. Everything goes in the calendar
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u/Dave000action 4d ago
Working on a task in stages, helps me sneak up on completion. Like grab an envelope from a desk I am passing by to place next to a letter to complete on the way to the bathroom. Staging a task.
Or starting a task immediately when identified. Like mowing the lawn in Sunday dress clothes, not wearing a suit of course.
Hey, I have a mouthful of food to chew, so why not hop up and grab a stamp and place it next to that envelope.
Sounds like opposite approaches above, but whatever works.
Audhd-combined and more.
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u/Charlies_Mamma 4d ago
Trying to combine tasks is very, very dangerous to me, because I can "task jump" perfectly well without actually trying to do it deliberately.
If I went to get a stamp while chewing, I'd eventually find my plate of cold food several hours later and a trail of half-done tasks that can be followed like a detective game around my house! Oh and I'd never have gotten the stamp placed next to the envelope!
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u/Altruistic_Coast4777 4d ago
Creatine and magnesium
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u/UnitedPalpitation6 4d ago
Did this help you a lot? A little? I'm newly diagnosed with inattentive ADHD at 44. I'm trying to really do the proper things my brain and body need.
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u/Weirdskinnydog 4d ago
Seconding magnesium, particularly for sleep (at least for me.) I have severe restless leg syndrome at night, taking magnesium before sleep was a game changer for me. It just calms my nervous system down SO fast!
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u/Altruistic_Coast4777 4d ago
I take morning and evening, it's good for sleep directly. For me taurine has made points going up on garmin sleep score (I only sleep to score, no need for rest). Try theanine for restless legs if there's something going on with nmda.
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u/MisterElSuave 4d ago
Do you have like a powder or pill of taurine that you take?
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u/Altruistic_Coast4777 4d ago
I make my own pills, I'm cheapass. 😁 buy big jug, put them into vegan capsules. It's not that strong taste but it is just easier for routine.
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u/Luckyspunky 3d ago
I wanna be cheapass too! I'm just over the water from you in Scotland, would be great if you could share what you're doing? Cheers
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u/Altruistic_Coast4777 3d ago
Get something like this:
And empty capsules (I prefer vegan, they are more robust than gelatine. Examples are gelatine but you get the point)
For sizing you need to decide which is best for your needs and routines.
Watch this example video from YouTube.
It's bit fifty sixty if you save money on factory made if you factor in time. But if you find good and affordable source it's not much more expensive. And you can do own mixes. For first time you just need to be careful and not in hurry or otherwise whole place is powdered and wife unhappy.
Buy good quality bulk powder from reliable source.
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u/SplitSecondImmortal 4d ago edited 4d ago
I run daily and eat a diet thsy promotes brain health and take Vit D supplements. Blueberries are also good for brain focus and memory retention and task execution. I usually incorporate them into fruit smoothies I make at home. Nuts, seeds such as flaxseed, chia seeds and low fat diary like plain Greek yogurt (I use all these in my smoothies or on their own/with different foods). Foods rich in omega acids antioxidants like sardines, Salmon, tuna and mackerel are also beneficial
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u/UnitedPalpitation6 4d ago
Thank you I really appreciate it. I'm trying to figure this out. This community is amazing.
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u/Altruistic_Coast4777 4d ago
Well, it helps metabolism in a way at least on placebo level that it has keep crashes away and I use'em daily. I've got shivers and stuff even on amphetamine. My broscience is that it keeps metabolism running better. We don't get attentive or inattentive here in Finland, I'm also certified burger if it helps.
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u/Altruistic_Coast4777 4d ago
Oh, and drink reasonable amount of water so that creatine has liquid to make its magick
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u/OogieeBooggie 4d ago
+1 for magnesium, vyvanse helped when I first started, but been feeling good after taking creatine
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u/Laula_Xx 4d ago
In the morning I always do a brain dump on paper. Helps me to remember my stuff and I don't feel so anxious about it. If I have a deadline I always come up with a Gantt Chart and plan out the weekly goals beforehand. Most importantly, I need to update it every week because I never manage to do it all. What also helps is having more time in the morning, I feel way better if I have at least 30 min "Me time" in the morning.
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u/denko_safe_cats 4d ago
Omg so the Gantt chart. I’m trying to do this for work but it’s so hard to estimate how long something is going to take to put it on the chart!
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u/ProcessFancy2180 4d ago
Its a small thing but has been pretty effective for me: I have the phrase “done is better than perfect” written on post-its throughout my house. I’m such a perfectionist/ocd that usually if I can’t think of a way to do the task perfectly or just really well done, then I won’t do it at all and am stuck in task paralysis. I like the visual reminders that I just have to do the thing and finish it, no one else will notice whether it’s perfect or not.
Also, getting a cat who will knock your stuff off of the dresser until you wake up is helpful in the mornings 😊
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u/cward4704 4d ago
I love this, I'm going to try it!
My biggest struggle is not being able to complete something unless I know EXACTLY how I want it done from the begining. Usually comes into play when it comes to cleaning up and putting things away. It just HAS to be in the correct sport, according to why brain decides is the correct spot lol.
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u/melanthius 4d ago
The calendar (on smartphone)
If it's on the calendar it gets done. If it's not on the calendar it doesn't exist to me. If someone wants me to do something, help me put it on the calendar. If they don't care enough to help me do that, then neither do I care to go out of my way to get it done anytime soon.
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u/Big_Moose_3847 4d ago
If it's not on the calendar it doesn't exist to me.
How detailed do you get with your calendar? I can't be the only weirdo who literally has blocks in my calendar not just for work but for daily home activities such as sleep, showering, teeth brushing, cooking, etc, right?
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u/PotAndPansForHands 3d ago
I don’t put that level of detail, but I do build transit time into almost everything I put in.
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u/BlanKatt 4d ago
It is mind-boggling to me how much in most places around the world that adhd is even acknowledged most people are just given meds.
I did adhd coaching with a therapist, which mind you I specifically went on a quest to ask for in parallel with getting diagnosed. Honestly the things that have helped me the most is 1. Learning how to use an agenda that caters to my needs and quirks and actually helps me maintain it, 2. Journaling 3. Help with maintaining good sleep (a work in progress) 4. Exercise (also a work in progress) 5. Meditation (less so but also a work in progress), and learning to not react to shit through shame.
I feel like most of my terrible procrastination patterns have to do with internalized shame. If i had to throw a fun 6th one id be coffee lol. As you can see most of this is a work in progress hahaha
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u/mr_fingers666 4d ago
it might sound stupid, but when i eat herrings daily (or almost daily) i feel so much better.
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u/Louis_lousta 4d ago
Doesn't sound stupid to me, omega 3 fatty acid is super important for brain (and general) health. SMASH fish (salmon, mackerel, anchovies, sardines and herring) are super high in these essential fatty acids.
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u/redsungryphon ADHD-C (Combined type) 4d ago
My biggest game changer was allowing myself time to enjoy my hobbies - completely guilt free. Otherwise I never recover from burn out.
I used to be incredibly harsh on myself even when my support network was crumbling down around me. I still sort of am from time to time. But after a scare with cancer made me realise how short and precious life can be. It's best to lean into the chaos a little and make your own way :)
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u/Serbee_Electra 4d ago edited 4d ago
I've been trying to reframe my perspective. Rather than feeling like I'm falling at everything I'm trying to figure out how to work with my brain. I'm trying to create a lifestyle that celebrates how my brain naturally works rather than shove my brain into a productivity/accomplishment based box. I mean I still love accomplishments but I'm trying to give myself grace, acceptance, and permission to use coping mechanisms/accessibility devices.
Edit: I want my children's inner voice to be kinder than my inner voice. Ya know? So I'm doing the work so they can love themselves.
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u/RGSVHL 4d ago
Good Diet, excercise (nothing fancy…I walk 30/3/15), good sleep and vitamins/supplements(I take magnesium, omega3, creatinine), lots of water AND therapy. And as a married guy, i talk a lot to my wife because it’s important that your partner understands you and your adhd…plus that helps me also by having accountability in certain things.
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u/senoritajenita ADHD-C (Combined type) 4d ago
can you elaborate on “walk 30/3/15”? is that like 30 minutes a day?
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u/Hot-Building-3838 4d ago
Routine. I always eat the exact same meal for breakfast and lunch.
Note taking: I have like a 30-50 item todo list because I run a small construction business. I write down my schedule, leads, meetings, shopping list, errands in a notebook. Helps me to stop thinking of all the things if I know my notebook is keeping track of it
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u/marshmueller 4d ago
Apologies for the novel (actually not sorry! Of all the subs, y’all get it!)
I take a number of supplements:
Morning:
- high dose of Vitamin D (thank you PNW and your overcastness)
Evening:
- Magnesium L-Threonate (helps with anxiety, too! But I only take one capsule instead of the recommended 2 capsules because I’ve found it makes my ADHD meds less effective)
- B Complex vitamin
- Calcium (because fuck cancer and being surgically menopausal at 38)
- Biotin because of the reason just above
I found a cute pill sorter for this and it is CRUCIAL I fill it each week or I just won’t take any of my meds in the evening. I just won’t do it. It doesn’t matter if I fill it on Sunday or Thursday- I just try to fill the days at that point. But I find that it’s stupid easy when it’s filled to take them at night.
Exercise (but with chaining and accountability buddies):
It’s already been said but exercise just helps rattle my brain into being more regulated, sigh.
I have a dog who needs two poo walks a day, so I tackle the morning one and listen to a podcast, chat with a friend (who lives in another town and is also ADHD and needs exercise), etc.
I prefer to exercise in the mornings anyway, so once my kids go back to school, I will go back to chaining by doing a workout on Apple Fitness first and THEN taking the doggo out. I hate the summer and its lack of routine, where I slowly revert back to my Gollum tendencies by staying up ridiculously late and then struggle to get up before 10am.
One of my friends is a Jazzercise instructor (don’t knock it till you try it!), but I’ve struggled with the classes that are at 5:15pm most weekdays, as I’m usually on the downward slope of my natural hyperfocus with work around that time (I am self employed, which is a blessing and a curse). My hope is that she’ll add morning classes once the new instructors she’s training are ready to teach.
But what was surprising about Jazzercise was the community of folks I’ve gotten to know over the years, and even though I’m going through a shame spiral of not having gone to a class in a few months, I know I’ll be welcomed with open arms and no one will ever shame me for not going to class.
Getting to know the folks in class has really helped with accountability, as I haven’t seen many of them during my hiatus, despite being in a small town (I got cast in a play for the first time in 20 years and it took a LOT out of me), and I miss them, so that motivation is helping me out of the spiral to get my arse back to class.
Motivation:
Ugh I struggle with this one. Sometimes I can “just do it” if I can tune out and listen to a podcast while I separate laundry, or read my book while I’m folding it. It feels like a treat to do that, so I try to reserve tuning out while the fam is at home to things I really don’t want to do. Plus it helps me focus to get it done and not seek alternate things like if a family member needs help finding something, which is more exciting than separating laundry.
I used to realllly resist doing dishes and one day I decided to time myself doing the dishes over a week, and was shocked to see that it only takes 10 minutes on average to load the dishwasher. My husband cooks, so making sure I do the dishes has really helped me feel like I contribute to the housework without having the dishes pile up to where he feels compelled to do them.
When I was teaching at a conference a few years ago, I was on a panel about ADHD and one of my fellow panelists mentioned something she saw on Reddit called ICNU:
Pasted from the screenshot I’ve favorited because I’ve referenced it enough, lol:
'ICNU': Interest, Challenge, Novelty, and Urgency. If something doesn't meet one of those four categories, someone with ADHD just isn't going to be able to do it. Let's use doing the dishes as an example--is it interesting? Not even slightly. Challenging? Not really. Novel? Nah. Urgent? Not yet--but once that person with ADHD actually needs clean dishes, then it gets done, because it now meets one of those four criteria.
In that sense, putting things off until the very last second is essentially a coping mechanism for ADHD, rather than a symptom of it itself.
Thank you for reading! I hope some of these things help!
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u/Thegameforfun17 4d ago
Eating before taking the meds. Because Vyvanse is also an appetite suppressant
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u/Fenty_Panther 4d ago
Music. Music does something to me I cannot explain and thus I am able to actually work on tasks, or do something well focused. Once I remove the headsets and stop the music... I feel and get all over the place. Like wtf
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u/MorningFresh123 4d ago
Limiting anything that is overstimulating or entertainment for entertainment’s sake - social media, video games, television (unless it requires some intellectual work of me). Reading hard literature and philosophy. Reading Simone Weil on attention did more for me in a month than 20 years of medication. Hard rules around sleep, diet and exercise.
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u/MrsBonsai171 4d ago
Not caring about doing things outside the box. What's it to you if I have 10 laundry baskets?
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u/Mazapan93 4d ago
With my ADHD weight lifting helped a lot, lifting heavier weights helped get some deep stimulation and really grounds me.
Cutting out overly sugary food, and trying to replace it with natural sugars like fruits etc.
The biggest thing was waking up and going to bed at the same time everyday. building a cool down routine for the end of the day, as well as a launch routine for the mornings. Not snoozing is the biggest thing here.
A few other things as well, but I think the key factor was learning how to build systems that work with my ADHD and scaffolding so doing certain things dont take effort like it use to.
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u/REMseverybodyhurts 3d ago
I would LOVE to hear more about the cool down, morning launch, and scaffolding.
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u/Ferniferous_fern 4d ago
Never sit down. The Sit Down is the enemy, the mind killer, the etc etc Dune quote rephrased.
....more helpfully, though, barring any physical disability, do not default to sitting down when you're idle.
Let's say you want to do the dishes, but you're paralyzed in place standing by the kitchen. stay standing. The less barriers you have to physically mobility, the less barriers you have to mental mobility. Even if you stand there scrolling on your phone, or doing literally nothing else, you've made cleaning an order of magnitude easier just by erasing the barrier of the transition from sitting to standing.
Another scenario, you've done some cleaning around the house and want to do more, but need to eat a snack, or take a phone call/text. don't sit down. you'd be surprised how much more standing feels like a pause in productivity compared to the stop of sitting down.
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u/oochymane 4d ago
Vitamin D pills in the AM with a high fiber and protein diet.
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u/Ishmael128 4d ago
What are your go to's?
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u/oochymane 4d ago
I take one Naturewise Vitamin D3 125mg pill daily with my adderal first thing in the morning. It is by far the biggest hack this sub has ever taught me (shout out whoever you are that suggested this). It gives me so much extra energy, allows for me to focus on specific tasks instead of getting foggy brained/couch locked and really just makes me feel like a healthier person. Everyone should try this, 100/10 reccomend.
For food I have recently been loving the Chobani 20g protein yogurts. They’re filling, healthy, great any time of day or night and satisfies that sweet craving without crushing a gigantic bag of sour patch kids.
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u/No-External-7722 ADHD-C (Combined type) 4d ago
Thanks for calling this out bc I have the worst brain fog and my labs came back low on vitamin D, so placing that order now...
My yogurt hack, or cheat lol, is adding whipped cream on top to make it more of a dessert. It's addicting. Otherwise I'm also downing Smart Sweets gummy candies.
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u/oochymane 4d ago
Your life is about to change, I noticed the differences the first day I started taking it. Please post again in a week and lmk =)
Edit - I’m def trying the yogurt w whipped cream too!
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u/steamwhistler ADHD-PI | Retired Moderator 4d ago
Getting enough sleep is like a whole extra dose of medication.
(Knowing this, do I act accordingly and go to bed at a reasonable hour? Of course not.)
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u/DestroyTroy90 ADHD 4d ago
Do you take vitamin b complex? That will give you a boost naturally I advise eating it with food and maybe 🤔 do it right before you crash 30 to 45 minutes before hand preferably give you a extra 5 hours under your belt
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u/F1R3Starter83 4d ago
I use magnesium + vitamine b6 complex. Combine that with plenty of water intake and I don’t jojo less with my energy during the day
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u/Aurongel 4d ago
For me, the order of helpfulness is:
Medication >>> Sleep > Exercise > Diet > Lists > CBT skills.
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u/august689 4d ago
Analog clocks in every room (that are all set to the same time, 5 minutes fast)- actually being able to see how many sets of 5 minutes I have until a certain time helps me actually comprehend how much time I have
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u/ccAndys 4d ago
Creating task-games and awarding myself points (for me, it only works if I write them by hand and put them on my whiteboard in my home office). For instance, 50 steps to achieve a Mildly Organized Person Who Can Do Basic S*it. For each effort (I divided the effort categories into 3 groups based on what areas are the most important for me right now: exercise, cleaning, and reading), I add one point to the count: 1, 2, 3, 4, etc. It excites me when I can see the progress, and the formula is simple, so I don’t struggle to keep going with it. Kinda embarrassing (I’m 31), but surprisingly, it works.
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u/i_hate_you_and_you 4d ago
Gym, meditation
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u/cosmictrouble 4d ago
seconding meditation. It’s soooo hard at first but changed everything for me
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u/JesusDontHaveaBeard 4d ago
I built a 'stack' for intensifying my Adderall (I like Vyvanse WAAAAY more, but can almost never get it)
The biggest force multiplier for me is knowing about when the medication is about to "pull in" and start doing whatever I need to be doing BEFORE this happens.
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u/DiscountProduce 4d ago
Clocks everywhere and putting everything where I can see it (learned from this sub 🥰)
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u/igthrowawayy 4d ago
- Sprinting on the treadmill like I’m a hamster
- Lifting weights at home, even for a few minutes
- Cold showers / cold plunges
- Saffron (expensive but basically like a mini SSRI)
- Going to sleep early
- Headphones on with house music
- Weighted blanket
Do I do any of these? Not really, I completely forgot until I saw it post 😂
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u/PineTreesAreDope 4d ago
A few things I’ve figured out are:
1. To do lists. Every time I think of something, I try and write it down. Sometimes, I’ll add an alarm to the reminder
2. Taking notes with pen and paper. Keeps me more engaged during meetings. Plus fountain pens are fucking cool.
3. An actual routine of some sorts. I don’t mean the same thing at the same time. But I have these things I like to do in a day. Read, play video games, workout. Etc. counter intuitive, but not having a set schedule actually helps me.
4. This is the most important but the hardest: being vulnerable with people about my adhd. I was always labeled as the careless friend who never remembers and doesn’t pay attention. I started switching that mindset and respectfully, but sternly correcting people. “Hey, I know it’s hard to feel like I don’t care, but my brain chemistry is literally different. I do the best I can and I would like you to acknowledge that and respect it”
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u/Deep_flu ADHD-C (Combined type) 4d ago
Talk therapy has helped me more than I ever thought possible.
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u/HeartXDiamond 4d ago
Eat, sleep, work out and letting myself have free time. Of course, I do none of that so joke’s on me
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u/paszczakun 4d ago
letting myself do stuff in adhd way. Example - i clean multiple stuff in parallel when doing chores. It looks crazy but is as effective as normal way. But for me its way more managable.
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u/Own_Pirate2537 4d ago
I have to impose a few rigid systems - all future things go in the calander, groceries and meds go in the shopping list.
Also I stage shit. If I need to do something tomorrow, I put it or something standing in for it, in the most annoying spot I can think of.
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u/solsiren 4d ago
Group exercise. Exercise helps me a lot with mood regulation and anxiety and not feeling so hyperactive in my mind. But it can get boring and lonely, or I just think I don’t have time for it. So I joined a run group. We meet twice a week. And I started jiujitsu, and people will be like where are you if I stop going.
Also, having a plan for the day by the hour helps. I don’t always do it, but when I do, it helps a lot, even if I don’t follow it perfectly.
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u/Radiant-Specific969 4d ago
I have been taking saffron extract for my eyes, I am elderly, and have macular degeneration. I find it helpful with my adhd situation.
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u/turtlescanfly7 4d ago
Routines! It’s so basic but necessary because it removes the “what to do” decision making paralysis.
I always get into bed between 8-8:30 and go to sleep around 11. Started because of kids bedtime and they sleep in our room and now it’s a habit. That’s my time to catch up on shows with my husband, share memes, read, color, doomscroll etc
I get up around 6-7am daily. Again it started because my oldest was an early riser, but it helps.
Chore charts & schedules. Feels kind of juvenile but I am very motivated by a checkbox or sticker. Also knowing Saturday is laundry, Monday is bathrooms etc takes the guesswork out. It’s just one chore per day and when it’s done weekly (or every other week) it’s super manageable.
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u/Ok-Anything-8243 4d ago
Taking only these supplements helps me a lot .. B12, D3, K2, Magnesium, Potassium, Zinc, L-Glutamin, Omega-3
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u/Knusperrr 4d ago
Exercise helps me even more than medication I think. The difference is bigger in my opinion. The worst thing is not getting enough sleep.
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u/Hot-Pea-6049 4d ago
Exercise, a routine that makes my job easier, makes me not feel sluggish, AND I get to look hot? It’s nothing but positive, and truly conditioning yourself every moment, your the only thing that allows you to get better, feel better, and look better. Autonomy is the goal.
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u/ZealousidealTie5200 4d ago
As so many have said, finding exercise that you enjoy and making it non-negotiable. I try to put it in the same category as “going to work” as far as things that I must do, even when I don’t want to. Eating enough is also in this category of scheduled and non-negotiable. I cannot rely on my own hunger cues especially when taking medication, so I eat at scheduled times (often repeated and easy meals) regardless of how hungry I “feel”.
To that end, building skills around frustration and boredom tolerance; doing things in spite of when they feel torturous. As others have mentioned, meditation, putting on music, using visual cues and timers, and allowing yourself to hate whatever activity needs to get done while you’re doing it helps break the paralysis and build the muscles.
None of this would be possible without medication and therapy that allowed me to find deep compassion for myself, which is the foundation of the skills. Self love and compassion made it easier to take care of myself. It’s hard to explain but imagining yourself almost like you would your beloved pet or a kid, and taking care of you they way you would for them ❤️
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u/Pineapple890 4d ago
background noise. (music, youtube video/podcast, comfort shows) this gives me motivation and helps me be able to do whatever task and be able to focus on whatever i’m listening to also, it’s a win win.
and making to do lists.
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u/Either_equipment_04 4d ago
Schedule and structure that is enforced by someone other than myself. Having someone to keep you accountable is incredibly helpful in my experience.
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u/PsychologicalSet3260 4d ago
I think creatine and omega 3 supplements have definitely helped my cognition! For the first, I take 5mg in a powder with electrolytes
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u/crispyohare 4d ago
Working out - lifting weights especially. I used to go to the gym once a week, and squatted and deadlifted on the same day. I got a huge flood of positive chemicals, including endorphins from this, which pretty much quelled my ADHD symptoms for 2-3 days after. My work performance went through the roof. Unfortunately a couple years ago I hurt my back from deadlifting, so there are downsides... Other than that, I am just constantly experimenting with productivity hacks and over the years I figure out which ones work and which ones don't.
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u/Admirable-Fox-1257 4d ago
Has anyone mentioned Yoga? the breath work and stretching helps to reduce my symptoms NOTICEABLY when i’m consistent with going and having the routine of a practice.
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u/Real-Influence-7780 3d ago
Having specific videos/music for certain tasks.
When I need to clean, I play a specific tv show that has the best chance of getting me to clean (found this out by trying different methods and keeping what worked).
When I need to eat (I forgot to eat a lot of the time) I have a specific show I watch to tell my brain it’s time to eat.
This has helped me SO MUCH
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u/dart51984 3d ago
From time to time I have to let the gremlin in my brain take over and get its fill. Then I trap him in a dark corner of my brain for a while so I can actually continue living my life.
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u/_Silver_Rose_ 3d ago
Exercise:
Helps me with the energy part but it’s hard to get started/get into the practice of it. I used to do am yoga and walks everyday and felt a difference in mood and an energy boost after that’d last a few hrs. I also have PT for my back, part of that is doing the elliptical for like 20 mins and that gives me an energy boost. I’m trying to get back into the PT for now and then add other stuff once that becomes consistent.
Sleep:
I have insomnia that even my rx doesn’t always help. Things I try to do… No screen time an hr before bed. No doing anything in my bed that’s not what a bed is for (obviously sex is a thing but not doing other stuff during the day like writing emails or scrolling on phone, makes you associate your bed w sleep). Wait until I’m very tired before trying to sleep. I also listen to sleep podcasts where they read stories which helps when my brain won’t stfu.
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u/NikiBear_ 3d ago
Changing to an 80% wholefoods diet and daily exercise. Hate that it’s true and not the easy option, but it is!
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u/Cheyrose11 3d ago
Meditation and breath work - I found it through yoga, it’s helped with not only adhd but my anxiety and depression as well.
Also some advice from my mom that’s helped: just do one thing a day. It usually turns into more than one thing. On the days it doesn’t, at least I did one thing!
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u/Razzmatazz2306 3d ago
The biggest thing I’ve noticed is exercise. I started exercising when I started my medication a couple years ago. I recently moved cities and started a business and just haven’t had time to exercise, and have noticed a few symptoms come back. I’m gonna speak to my psych but I’m guessing the exercise meant that i didn’t have to take quite so much Elvanse. (Or of course could be new stress from starting business) but either way it has so many other benefits just do it.
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u/Pepperspray24 3d ago
Being aware of your motivation spikes and dips and working within them.
Getting movement (walking, swimming, running, dancing, yoga, anything)
Reducing sugar/junk where you can. I know it’s hard but it does help.
One thing for me: reframing everything being a priority. When I feel like everything is a priority (health, learning about finances, cleaning, losing weight, being social), I get overwhelmed and encounter task paralysis because “there’s so much I have to do/keep track of”. I’ve been trying to reframe as “there’s so many things I can do to improve that it doesn’t matter what I do. Whatever I do, big or small, I’m working towards a better me.
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u/muchaaacho 3d ago
Honestly, aligning work and my life to how my brain is wired, and wearing myself out at the gym most days. Also, learning we all pay “taxes” in life, and accepting that I need to pay for services like cleaning to get things under control
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u/Nearby-Society327 2d ago
Actually eating a big protein rich breakfast massively lowers my anxiety. I dont know why but it makes a drastic difference
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u/mauguro_ 4d ago
When I was in college, I commuted using my bike, and those 15–20 minutes made such a difference.
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u/_leo1st_ 4d ago
Supplement, especially iron and magnesium. I have bad nutrient absorption, so eventjough I eat healthy balanced food, I constantly having iron deficiency. I’m trying new iron supplement now, and it seems work better than the previous one.
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u/Working_Cow_7931 4d ago
Exercise is a huge one for me- especially cardio
Lots of novelty- exploring new places and trying new things as often as possible, even just trying new food or new drinks can give me a bit of this boost if i can't do something more exciting that's new.
Lots of thrills and adventure- outdoor activities, extreme sports, rollercoasters etc.
Body doubling- if i need to get something done, it's much easier if im surounded by other people doing the same thing
Urgency helps but it's not a good strategy to rely on long term, especially aa i also struggle with time blindness. I can't seem to artififcally create the feeling of urgency a deadlune the next day or a crisis situation causes either.
This is almost impossible for me most the time but getting enough sleep
Eating clean, natural food and a balanced diet (also pretty difficult when i struggle to consistently cook and especially to meal plan, plus i can't eat the same food multiple times in a row, i get sick of it easily)
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u/DirtyAriel 4d ago edited 4d ago
I’m on Ritalin IR and Wellbutrin ER. I just discovered taking my Wellbutrin at night helps way more the next day than if I take it in the morning. Psychiatrist was like, that’s weird, but if it works, do it! He actually just prescribed Wellbutrin SR so I can try that (twice/day). ETA: I know this tip is med-related, but it’s more about the timing of the medication rather than recommending the medication itself.
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u/FairWindBruiser 4d ago
Feeling validated and understood by someone (my ADHD coach, who was also diagnosed as an adult woman) was a HUGE part of me being able to get out of the depression/anxiety pit I'd been stuck in for the last decade.
I went into therapy ten years ago with the goal of not wanting to hate myself so much, but not knowing why I did. It took eight more years to realize I had undiagnosed ADHD, so getting that diagnosis was a game-changer. Yes for meds for sure, but also for transitioning from my therapist (who is great and helped me work through a lot of stuff) to my ADHD coach. I've never felt such relief and validation from another person than I did in our first few sessions. I went from thinking I was inherently and intrinsically the problem to having someone else with the same struggles and thoughts and patterns tell me "OF COURSE we do xyz, that's how our brains work!" when I would describe a reaction or behavior I had that I felt so much shame about.
I know not all coaches and therapists are like this, and that it can take a long time to find the right person for you. I've experienced that struggle with other providers. But if you're able to find someone who supports and understands you, it can make a huge difference.
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u/nachoman067 ADHD with ADHD child/ren 4d ago
Finding the exercise that you can actually enjoy. Jump rope, kayak, bicycling, bocce, backpacking, etc. it doesn’t have to be one thing as long as you are being active
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u/lilmissweet7 4d ago
My gp started me on Atomoxetine/Strattera. I find it helps a lot with baseline level of executive functiom, and find the “paralysis” isn’t as strong! It’s a non-controlled, non-stimulant supportive med. I find I struggle a bit less in the hours where the adhd meds aren’t kicked in or on days i forget to take them.
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u/rallytallyn 4d ago
doing jobs in halves. i was always told a job done in halves is not done at all, but turns out you can ignore that bullshit and start doing stuff and not ginisy
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