Living and managing ADHD can be a daily struggle, especially when you are stressed or unwell. It’s essential to have strategies in place that can help maintain a healthy brain and manage some of the characteristics of ADHD. Here are some tips that you can employ to help you manage your ADHD and incorporate self care into your daily routine:
- Prioritize Sleep: Sleep is crucial for overall wellness and can help manage characteristics of ADHD. Establishing a regular sleep routine and creating a relaxing sleep environment can help improve sleep quality. Set a regular bedtime, get into bed 30 mins to 45 mins before, and relax or wind down. If you have ADHD, you might find yourself leaving something in another room, but that’s okay. Nobody is perfect! You can take supplements that help with sleep, such as melatonin, magnesium, zinc, and vitamin B-6. Additionally, cutting out blue light an hour before bed can help you sleep better. This means either avoiding screens or using blue light blocking glasses.
- Take Supplements: Omega-3 plays a crucial role in brain function and development. People with ADHD may have lower levels of omega-3 fatty acids than those without ADHD, which may contribute to the development or exacerbation of ADHD characteristics. Another supplement is L-tyrosine, an amino acid that is important for the production of several neurotransmitters, including dopamine, norepinephrine, and epinephrine. It’s essential to consult with your doctor before taking any supplements, especially if you are already taking medication for ADHD.
- Create Morning/Nighttime Routines: Creating routines can be particularly helpful for individuals with ADHD because it can help establish a sense of structure and predictability in their daily lives. This can help reduce feelings of overwhelm, anxiety, and stress. Consider developing morning and nighttime routines that work for you. Check out social media profiles or videos of individuals who share their morning and nighttime routines as inspiration.
- Stretch: Stretching can be a great way to help reduce stress and relax, particularly in the morning. It can also help increase agility in workouts over time, which can boost your self-esteem. Incorporating stretching into your daily routine can be an excellent way to help you manage your ADHD symptoms.
- Habit Stack: Habit stacking is a useful technique where you look at the routines you already do in your day, such as getting up and making a cup of coffee, and add another task on top. This technique can help you establish new habits that can improve your daily routine and help manage your ADHD symptoms. For more information on habit stacking, check out Atomic Habits by James Clear on Audible.
Managing ADHD can be a challenging journey, but with the right strategies in place, it’s possible to maintain a healthy brain and manage some of the characteristics of ADHD. Remember that everyone is different, and what works for someone else may not work for you. It’s essential to experiment and find what strategies work best for you. Additionally, it’s essential to seek support from healthcare professionals who can help you manage your ADHD and develop an individualized treatment plan that meets your needs.