Lifestyle Changes

Exercise is one of the simplest, yet most effective, lifestyle changes you can make when managing ADHD. Regular physical activity helps boost levels of important neurotransmitters like dopamine, norepinephrine, and serotonin, which are often lower in individuals with ADHD. These chemicals play a crucial role in regulating attention and mood, making exercise an essential part of any ADHD management plan.

Aerobic exercises, such as running, cycling, swimming, or even walking, are particularly effective. They help with impulse control, reduce restlessness, and improve cognitive function. For many, exercise acts like a natural stimulant, improving concentration immediately after activity.

Aiming for 30 minutes of exercise daily can have a noticeable impact, even if you split it into shorter bursts throughout the day. In addition to improving focus, exercise also helps reduce stress and anxiety, which can often accompany ADHD.

Sleep can be a significant challenge for people with ADHD. Many struggle with falling asleep, staying asleep, or feeling rested when they wake up.

Unfortunately, poor sleep can exacerbate ADHD symptoms, leading to worsened focus, irritability, and impulsivity throughout the day – which is why improving sleep hygiene is critical. This involves creating a bedtime routine that helps you wind down, sticking to the same sleep and wake schedule (even on weekends) and ensuring your bedroom is free of distractions.

Limiting screen time an hour before bed is another important strategy, as the blue light emitted from devices can interfere with melatonin production, making it harder to fall asleep.

For children and adults alike, better sleep habits can lead to significant improvements in mood, attention, and overall energy levels.

What you eat can have a direct impact on how well your brain functions, especially if you have ADHD. Nutritional choices can help regulate energy levels, mood, and attention span.

Diets that emphasise whole foods, such as lean proteins, fruits, vegetables, and whole grains, can provide steady energy and help you focus better throughout the day. Protein, in particular, helps produce neurotransmitters like dopamine, which is crucial for attention and alertness.

Incorporating omega-3 fatty acids (as found in fish like salmon, flaxseeds, and walnuts) has also been shown to improve ADHD symptoms in some people.

On the flip side, it’s a good idea to avoid excessive sugar and processed foods. These can lead to energy spikes followed by crashes, worsening hyperactivity and focus issues.

Meal planning and choosing nutrient-dense snacks can keep you fueled and focused, helping to reduce ADHD-related brain fog.

Creating a structured routine can help manage ADHD symptoms by minimising distractions and providing a sense of control.

ADHD often makes it difficult to stay on track with tasks, leading to procrastination. But establishing a consistent schedule for your day (whether it’s for work, school, or home life) can help create order and predictability.

For children with ADHD, having clear routines for homework, chores, and downtime is crucial. For adults, using planners, digital calendars, or even setting timers for tasks can make a big difference.

Breaking larger tasks into smaller, more manageable steps and rewarding yourself for completing each step can also help sustain motivation. Routine doesn’t have to be rigid, but some level of structure provides much-needed balance and reduces the stress that ADHD often brings.