blogLast week, I introduced you to one of my patients coping with the “H” in “ADHD” – hyperactivity.
She was at her wit’s end, her mind working all the time, not letting her slow down even for a minute. Her mind was moving too fast to let her rest – but scattering too much to let her get anything done.
Her story belongs to many sufferers of ADHD. Hyperactivity can result in restlessness, fidgeting, racing thoughts, and other debilitating symptoms.
If you see yourself reflected in these things, please talk to your doctor. Tell them about your experiences and they can evaluate you and get you the resources you need to manage these symptoms.
But even today, there are things you can do to stop these effects in their tracks.
1. Create an organized work environment.
A desk that is covered in papers, packages, and other such things is full of distractions – and the more distractions right in front of you, the easier it is for your thoughts to run away.
Take care to organize your workspace and clear it of clutter; this will help keep you focused and on-task.
Moving your body also improves circulation, which goes on to improve concentration. So don’t stay seated for too long! Get up at least once every hour and move around.
2. Set up a reward system for yourself.
What motivates you? What prize or promise helps you get things done? Set it up so that you can encourage healthy, productive behaviors. Use your brain’s reward system to your advantage.
3. Write down your daily to-dos.
Writing things down is simply good practice. You can visualize your tasks accomplished and create productivity momentum.
But to-do lists are especially helpful for those navigating ADHD. Making lists can keep assignments top-of-mind and seeing what must be done today can help with time management.
4. Consume an ADHD-friendly diet.
You are what you eat! And some foods are better suited to the ADHD-addled mind.
For example, ADHD can compromise the brain’s ability to produce and effectively use neurotransmitters like dopamine. Protein creates these neurotransmitters, so foods with protein like chicken, fish, and eggs are helpful. Healthy fats also improve nerve cell function, helping neurotransmitters accomplish their function.
Sugar, meanwhile, can aggravate the symptoms of ADHD, so it is best to avoid unhealthy carbs (but again, this is just good advice for everyone!).
5. Get your cardio in.
Serotonin is another neurotransmitter important in general well-being. Aerobic exercise not only makes serotonin more available to your body, but also improves blood flow.
Take a walk; ride a bike; swim a few laps. However you like to move your body, as long as you are breathing heavy, give it 30-45 minutes a day and your brain will thank you.
And speaking of breathing…
6. Take a deep breath.
Deep breathing sends signals to the brain that it is time to relax! Your brain then passes this message along to the rest of your body, and you start releasing tension, relieving stress, and calming down.
And the best part? You can do this anywhere, at any time, with immediate results, for free.
7. Create a support system.
ADHD is just as much an emotional hurdle as it is a physical one; it can take a toll on your psyche, and you must care for your soul before you have the energy to care for your brain and body.
Know this… you are not alone.
In life, in struggle, in your experiences, you are not alone. There are people all around you who want to help.
Find some trusted friends and confidantes you can go to when you are feeling overwhelmed. Let them help you, give you suggestions, invest in you, and speak life into you – and if they do not, find a circle who will.
__________________________________________________________________________
I am about to ask you a favor – but not as an blog writer and not even as a doctor… as someone who cares about helping other people.
If you know someone with ADHD who struggles with focus or hyperactivity, please send them this email.
Please let them know they have options and solutions. Let them know there is relief and hope.
And if they want more insights about overall health – as well as mental health issues like ADHD – they can subscribe at this link, if they like.
Either way – make today your masterpiece!
Florina
Get My Blog Posts Right in Your Inbox Every Week
Make your mental health a priority. Receive tips and strategies for living well – mentally, physically, and emotionally – every week.
Get My Free Guide: 7 Cheap, Simple Strategies for Boosting Your Brain Performance
Better focus – clearer memory – faster cognition – more mental clarity – improved intellect…
Your brain is capable of beautiful things. If you don’t think you’re getting the most out of your cranial supercomputer, you can reap the benefits of these 7 simple strategies for the low, low price of “free.”