ADHD: Everyday life hacks

According to the charity, ADHD UK, an estimated 2.5 million people in the UK have Attention Deficit Hyperactivity Disorder (ADHD), though only a fraction have a formal diagnosis.

Treatments for ADHD can include medication, cognitive behavioural therapy (CBT) and peer support groups. And whilst these can prove to be hugely beneficial, some may still struggle with elements of restlessness, inability to concentrate and impulsive behaviour, resulting in everyday tasks being hampered.

To help, the health and wellbeing experts at YourGP have a handful of hacks that could help you stay on track:

Exercise
Channelling energy into regular exercise not only brings a wealth of physical benefits, but mental health benefits too. Almost 50% of adults with ADHD experience anxiety. Exercise triggers the release of feelgood hormones such as dopamine, serotonin and endorphins, therefore helping with emotional regulation by calming the nervous system and reducing feelings of anxiety.

Sleep well
Lack of sleep can heighten feelings of overwhelm and anxiety, so it’s important to prioritise getting a good night’s sleep each night. Avoid screens for an hour before bedtime and keep the bedroom dark and quiet to signal to the brain that it’s time to settle down.

Eat a balanced diet
Regular mealtimes based on a balanced diet that maximises fresh fruit and vegetables and limits processed foods and refined sugar can help to regulate the mind and body.

Cut out caffeine
Many people turn to caffeine to temporarily improve their focus, however it can heighten hyperactivity, restlessness and anxiety, disrupt sleep, and interfere with some medications.

Find a body double
Many people find that carrying out chores with a friend or working alongside others creates accountability and can instantly remove feelings of isolation that often accompany overwhelm when faced with tasks.

Try the Pomodoro technique
Burnout is a common issue faced by those with ADHD. To avoid reaching that point, many people find working in 25 minute intervals then resting for 5 minutes before repeating can help.

Set alarms and give yourself time
Setting an alarm on your phone for 10 minutes before you need to leave the house can be a great way of ensuring you arrive on time, wherever you need to be.

Get an app to stay on track
There is now a whole wealth of apps available, designed specifically to help you keep on top of scheduled tasks, appointments and deadlines. Download one and add all your reminders, no matter how minor it might seem.

Make a note of it
If you’re someone who has ideas and thoughts frequently popping into your head and interrupting your train of thought or keeping you awake at night, jot them down in a notebook or in the ‘Notes’ app on your phone so you can get on with your day and review them at a more convenient time.

Break it down
Large tasks can feel overwhelming, leading to “procrastination paralysis”. It can help to cut big tasks into smaller steps, jotting them down as a checklist and ticking them off as you achieve each one.

Keep distractions “out of sight, out of mind”
If you’re struggling to maintain focus and you find yourself impulsively checking social media on your phone, practise the “out of sight, out of mind” theory by placing your phone on charge in another room when you need to concentrate without distraction.

Prep meals to avoid decision fatigue
A demanding day can leave you with a drained battery, which is exactly when nourishment matters most. Avoid skipping meals or grazing on unhealthy snacks by planning your meals for the week ahead, batch cooking and prepping in advance, so decision fatigue doesn’t sabotage your evening and you always have something healthy to eat.

Practise mindfulness to help with emotional regulation
Breathwork, yoga and mindfulness can help to reduce feelings of stress and anxiety, and help with overall emotional regulation so you can focus and concentrate better. Try carving out a little time every day to make it a regular habit.

Talk openly
Everyday life can present people with ADHD with all sorts of challenges. The best way to tackle them is to talk openly with friends and family. They could be the listening ear you need after a particularly overwhelming day, or they might even have a hack that could transform the way you view certain tasks. Either way, it’s always best to talk.

Want to discuss ADHD further?

If you would like to speak to a healthcare professional about managing ADHD, make an appointment at YourGP. You can choose a date and time that suits you via our simple online booking system, or you can email reception@your.gp. You can also call us on 0131 225 5656 or arrange a call back via our website.