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If you or someone you love has been diagnosed with attention deficit hyperactivity disorder (ADHD), you may be wondering what it means and what you can do about it. Whether you’re dealing with a child who has ADHD, or you’re managing your own symptoms, you aren’t alone. In fact, plenty of celebrities such as Michael Phelps, Justin Timberlake, and Paris Hilton had ADHD, [1] X Research source and they turned out well, right? Plus, we have more treatment options and understand ADHD even more than we did back when they were around. Because there is no “cure” for ADHD, the key to treating it is to find a balance of medication and healthy habits that will help you deal with your symptoms and live your best life.
Steps
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Take prescribed stimulants for a fast-acting solution. Stimulants are the most common type of medication used to treat ADHD and they work by improving your brain’s ability to focus and pay attention. [2] X Trustworthy Source National Institute of Mental Health Informational website from U.S. government focused on the understanding and treatment of mental illness. Go to source If you’ve been diagnosed with ADHD, talk to your doctor about taking prescription stimulants designed to help treat and manage your symptoms. [3] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- Examples of ADHD prescription stimulants include amphetamine (Adderall), methylphenidate (Ritalin), and methylphenidate (Concerta). [4] X Research source
- There are many different prescription stimulants used to treat ADHD, so work with your doctor to find one that works best for you.
- Don’t take stimulants to treat your ADHD unless they’re prescribed by your doctor.
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Use non-stimulant prescription medication as an alternative. Non-stimulant ADHD medications take longer to work than stimulants, but they can help treat your symptoms without some of the negative side effects of stimulants. [5] X Trustworthy Source National Institute of Mental Health Informational website from U.S. government focused on the understanding and treatment of mental illness. Go to source Ask your doctor about trying a non-stimulant medication to help treat your ADHD. [6] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- Some examples of non-stimulant ADHD meds include atomoxetine (Strattera), clonidine (Kapvay), guanfacine (Intuniv), and bupropion (Wellbutrin). [7] X Research source
- If your symptoms seem to get worse while you’re taking a non-stimulant medication, talk to your doctor. You may need to change meds to find one that works for you.
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Manage your symptoms with cognitive behavioral therapy. Cognitive behavioral therapy (CBT) is a type of psychotherapy that can help you change your behavior and teach you to better manage your ADHD symptoms. [8] X Trustworthy Source National Institute of Mental Health Informational website from U.S. government focused on the understanding and treatment of mental illness. Go to source CBT can also help you control and reduce any negative thoughts that living with ADHD can cause, which can also help you focus and improve your symptoms. [9] X Research source Search for a therapist near you or ask your doctor for a referral to see one who can help treat your ADHD.
- Your therapist can develop a specific plan for you that focuses on the ways your thoughts, feelings, and behaviors work together to find an effective way for you to feel better and manage your ADHD.
- CBT also uses principles such as time management and productivity to help address your ADHD.
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Try neurofeedback training to control your symptoms. Neurofeedback is a high-tech way of training your brain to produce brain-wave patterns that can help you focus and concentrate. [10] X Research source Talk to your doctor about trying neurofeedback training to see if it helps you manage and control your ADHD.
- Neurofeedback training can cost between $2,000-$5,000 USD.
- One type of neurofeedback training, known as electroencephalography (EEG)-neurofeedback, has been shown to help people who struggle with ADHD. [11] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Use focus and relaxed breathing to practice mindfulness. Mindfulness is a mental state of active and focused attention on the present. [12] X Research source Research shows that mindfulness can help improve symptoms of ADHD such as distractibility, focus, and attention. Take 5 minutes to sit down and breathe normally to simply be in the moment. [13] X Research source
- Try an everyday activity such as going for a walk or eating breakfast and intentionally focus on the moment.
- Look online for other mindfulness activities you can try out.
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Do tai chi to exercise and practice breathing techniques. Tai chi has been described as “meditation in motion” and involves low-impact, slow-motion exercise combined with breathing techniques. [14] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Tai chi can also be used as a mindfulness activity that can help treat your ADHD. [15] X Research source Look online for tai chi groups in your area that you can join and practice with.
- You can also look online for videos or programs you can use to practice tai chi at home or on your own.
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Use breathing exercises to relax and calm your mind. Studies suggest that deep breathing exercises can help people with ADHD be more attentive and relaxed. [16] X Research source Breathing exercises can also be used as a form of mindfulness to help you focus and manage your ADHD symptoms. [17] X Research source Try inhaling and exhaling 5-6 full breaths in a minute, keeping your focus on the breath to practice. [18] X Research source
- Try to practice for 10-20 minutes a day.
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Spend time in outdoor green spaces to boost your mood and focus. Studies suggest that open green spaces can help reduce the overall severity of your ADHD symptoms. [19] X Research source Try to get outside and visit a local park, field, or other green space in your area to get some fresh air and potentially reduce your symptoms.
- Try going for a nice walk in an outdoor green space and practice mindfulness by focusing on the moment.
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Eat a nutritious diet to minimize your symptoms. A nutritious diet can help keep your ADHD symptoms from getting worse. [20] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Try to limit the sugar, caffeine, and carbs you eat and focus on healthy, protein-rich foods. [21] X Research source
- It’s common for people with ADHD to eat unhealthy amounts of high-carb and sugary foods while also not drinking enough water because of the poor planning that is often associated with the condition.
- Omega-3 fatty acids found in fish oil are important for brain function, so try to have a serving of fish at least once a week. [22] X Research source
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Exercise regularly to boost your mood. Exercise has multiple benefits for an ADHD brain. It increases endorphins, which can help you feel good, and it also elevates your natural levels of dopamine, norepinephrine, and serotonin, all of which can increase your focus and attention. [23] X Research source Try to get at least 30 minutes of exercise every other day to enjoy the benefits.
- Go for a 30-minute walk 4 times a week to get your blood pumping and help improve focus.
- Try out some aerobic exercise or yoga to boost your attention and brain function.
- Studies suggest that skill-based exercises like martial arts or ballet can be especially helpful for people with ADHD.
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Get enough sleep every night. Sleep is super important for a healthy brain, and not getting enough of it can make your ADHD symptoms worse. Try to get between 7-8 hours of restful sleep a night. If you’re having sleep problems, talk to your doctor or therapist so you can treat any potential sleep disorders. [24] X Research source
- People with ADHD are at an increased risk of developing sleep disorders.
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Join a support group to connect with other people with ADHD. Look online or on social media for an ADHD group in your area that you can join. Use the group to talk about problems, questions, or concerns you have about your ADHD treatment. [25] X Trustworthy Source National Institute of Mental Health Informational website from U.S. government focused on the understanding and treatment of mental illness. Go to source
- Sometimes, just knowing you’re not alone in your struggles with ADHD can help you feel better.
- Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) has a program called the National Resource Center on ADHD with information and resources you can use. Visit their website here: https://chadd.org/about/about-nrc/ .
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Create and follow a daily routine. The structure of a schedule and a routine can help you feel calmer and reduce the symptoms of your ADHD. Try writing down and organizing a routine and schedule that you can follow each day to help improve behaviors that can be affected by ADHD such as time management, organization, and following through with tasks. [26] X Research source
- Task lists and calendars can be really helpful organizational tools.
- A daily routine can create a form of external accountability, which can push you to complete tasks and activities.
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Limit your distractions when you need to focus. Find a quiet, clean place to read, work, or do homework so you aren’t distracted by clutter or noise. Turn off the TV and try to reduce any external noise so you can focus on the task at hand. [27] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- Some people can focus better with background music, but if it doesn’t work for you, cut out the noise.
- Find a work routine and space that is the most effective for you.
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Break down large tasks into smaller steps. Take a large, complicated task and break it down into smaller, more manageable steps. Complete the smaller steps to get a sense of accomplishment every time you knock one of them out, which can help push you to keep going until the whole task is done. [28] X Trustworthy Source National Institute of Mental Health Informational website from U.S. government focused on the understanding and treatment of mental illness. Go to source
- It’s easy to feel overwhelmed when you’re faced with a giant job that needs to be done. But breaking it up into smaller, more manageable sections can make it, well, more manageable!
- For instance, if you need to clean your kitchen, focus on clearing and wiping down the counters first. Then, do the dishes in the sink. Then, sweep and mop the floor. Focus on smaller tasks until the larger job is finished.
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Expert Q&A
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QuestionWhy is therapy important?Dr. Padam Bhatia is a board certified Psychiatrist who runs Elevate Psychiatry, based in Miami, Florida. He specializes in treating patients with a combination of traditional medicine and evidence-based holistic therapies. He also specializes in electroconvulsive therapy (ECT), Transcranial Magnetic Stimulation (TMS), compassionate use, and complementary and alternative medicine (CAM). Dr. Bhatia is a diplomat of the American Board of Psychiatry and Neurology and a Fellow of the American Psychiatric Association (FAPA). He received an MD from Sidney Kimmel Medical College and has served as the chief resident in adult psychiatry at Zucker Hillside Hospital in New York.Medication can treat symptoms and it's really helpful for a lot of people. But when it comes to certain conditions, like OCD for example, it's important to adjust your habits and the way you think about things. Medication can't necessarily do that, but therapy can. This is why most treatment plans for a lot of mental health issues utilize a combination of medication and some form of therapy.
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Tips
- Find whatever routines, schedules, breathing exercises, or other practices help you manage your ADHD and stick with them.Thanks
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Warnings
- Don’t take any medications or make any sudden lifestyle or dietary changes without first talking to your doctor to make sure it’s safe for you.Thanks
- Talk to your doctor if you experience negative side effects from your ADHD medication such as: anxiety, headache, stomachache, sleep problems, or decreased appetite. [29] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to sourceThanks
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References
- ↑ https://www.healthline.com/health/adhd/celebrities
- ↑ https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd/index.shtml
- ↑ https://www.cdc.gov/adhd/treatment/index.html
- ↑ https://www.additudemag.com/adhd-medication-for-adults-and-children/
- ↑ https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd/index.shtml
- ↑ https://www.cdc.gov/adhd/treatment/index.html
- ↑ https://www.additudemag.com/adhd-medication-for-adults-and-children/
- ↑ https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd/index.shtml
- ↑ https://www.psychologytoday.com/us/blog/the-best-strategies-managing-adult-adhd/201702/can-you-improve-adult-adhd-without-medications
- ↑ https://www.additudemag.com/slideshows/treating-adhd-without-medication/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3051071/
- ↑ https://www.psychologytoday.com/us/basics/mindfulness
- ↑ https://www.psychologytoday.com/us/blog/the-best-strategies-managing-adult-adhd/201702/can-you-improve-adult-adhd-without-medications
- ↑ https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi
- ↑ https://www.psychologytoday.com/us/blog/the-best-strategies-managing-adult-adhd/201702/can-you-improve-adult-adhd-without-medications
- ↑ https://www.additudemag.com/deep-breathing-exercises-for-adhd-meditation/
- ↑ https://www.psychologytoday.com/us/blog/the-best-strategies-managing-adult-adhd/201702/can-you-improve-adult-adhd-without-medications
- ↑ https://www.additudemag.com/deep-breathing-exercises-for-adhd-meditation/
- ↑ https://iaap-journals.onlinelibrary.wiley.com/doi/abs/10.1111/j.1758-0854.2011.01052.x
- ↑ https://www.cdc.gov/adhd/treatment/index.html
- ↑ https://www.psychologytoday.com/us/blog/the-best-strategies-managing-adult-adhd/201702/can-you-improve-adult-adhd-without-medications
- ↑ https://www.additudemag.com/slideshows/treating-adhd-without-medication/
- ↑ https://www.additudemag.com/slideshows/treating-adhd-without-medication/
- ↑ https://www.psychologytoday.com/us/blog/the-best-strategies-managing-adult-adhd/201702/can-you-improve-adult-adhd-without-medications
- ↑ https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd/index.shtml
- ↑ https://www.psychologytoday.com/us/blog/the-best-strategies-managing-adult-adhd/201702/can-you-improve-adult-adhd-without-medications
- ↑ https://www.cdc.gov/adhd/treatment/index.html
- ↑ https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd/index.shtml
- ↑ https://www.helpguide.org/articles/add-adhd/medication-for-attention-deficit-disorder-adhd.htm
About This Article
Article Summary
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To treat ADHD, start by visiting your doctor, if you haven’t already, who will generally prescribe medication to help manage your symptoms. Diet can have a significant effect on the symptoms of ADHD, so try to eat more complex carbohydrates and protein, which helps to improve your attention, mood, and sleep. Avoid foods with simple sugars and saturated fats as much as possible, like fried foods, pizza, and candy. In addition to eating a healthy diet, schedule regular exercise, which regulates your brain chemistry and improves your focus. In general, stick to a routine as much as you can and do the same things at the same time of day to help you stay on track and avoid getting distracted. For more tips from our co-author, including how to cope with school or work when you have ADHD, read on!
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