If you have ADHD have you found a way to improve focus without medication?

[HearingThings]

I’m fairly certain I have ADHD. My child has it and is medicated for it. Through his assessment process it has helped me explain so much about why I’m such a mess.

However my trust are no longer referring for ADHD assessments and even if I could afford a private one, I couldn’t afford the medication.

I’m currently almost non functional. I work very part time self employed but in reality I’m not even managing that.

So I need coping strategies that will help me maintain focus and keep me on task, in a routine, and if possible actually feel like I’m managing.

Does anyone manage their ADHD well without medication and can advise?

I replied on another thread about this to someone else - I'll copy my post here, but this is the thread.

www.mumsnet.com/Talk/am_i_being_unreasonable/4373587-Being-diagnosed-with-ADHD-as-an-adult

Barkley, R. (2013) Taking Charge of ADHD: The complete authoritative guide for parents, third edition.

Executive Skills Coaching Tutoring online www.beyondbooksmart.com/

Children and Adults with Attention Deficit Hyperactivity Disorder (CHADD) at www.chad.org

Wismer, Cindy Stringer (2014), ADHD in Adults

I also found this book useful - The Adult ADHD Tool Kit: Using CBT to Facilitate Coping Inside and Out.

And this is a good read - Better Late Than Never: Understand, Survive and Thrive — Mid Life ADHD Diagnosis - Emma Mahony, Sari Solden

You could also look for local coaches, tutors and psychologists who specialise in ADHD - no idea if that's a thing in the UK, but I bet you could find some online who'd do Zoom sessions with you.

And join some FB groups. ADHD Female Entrepreneurs Community sounds like it would suit you. ADHD for Smart Ass Women is also a good one.

I also hear really good things about Focusmate, which is an online service that gets you together with other people so you can motivate each other.

Body doubling is another technique that works for me. If I work with someone else on something I do so much better.

I have started on meds and they do really help. Again if you look online at some FB groups there's advice from people in the UK on how to get assessments via the NHS.

The Calm app also really helps me.

My DH and DS have it.

Google the Pomodoro Technique. A way to manage time in small portions so you can concentrate on one thing for 25 minutes. There’s a book. No panacea but another tool for the toolbox.

It really is a toolbox though. Learning your limits and a managing your own expectations. Learning your strengths - do you have a laser beam of hyper focus on things to are interested in? Be aware of it and use it. Think ahead and know what you might struggle with or not. This involves learning from the past and remembering that a three hour meeting will leave you needing to do something active straight after. Or that you need to remind yourself to eat, as an example

Thank you both. All really helpful.