Non medication ADHD strategies/help

[Aydahayda]

I have ADHD but am not able to take medication for it, for cardiac reasons.

I’m unsure about the non stimulants (atomoxotine and modafinil) - I’m still waiting for confirmation on them but, as a lay person, looking at the contraindications and potential side effects, it looks like a non starter.

what are non medication strategies that people have used, or seen others use, that have been helpful?

the way it affects me is a serious difficulty in concentration, from work and studies to getting organised with chores and stuff around the house. It takes me days to complete an online supermarket shop and I still miss the deadline for final changes. I daydream and fritter hours on silly things. Impulse control is difficult, albeit better nowadays (eg drinking, shopping). Getting up and doing the things I need to do (again, work, studies, tidy the kitchen) feels like a mountain to climb. I end up paralysed, telling myself to just get up and do them, but won’t do it, and that can be most of the day. My focus will switch off mid conversation, which can be problematic.

I’ve tried to do lists, I’ve tried to ‘diarise’ my work or tasks, I just end up doing whatever the hell I ‘want’ to do in that moment, even though what I actually want to do is get on with what I need to do.

any advice??

I recommend reading the book 'Optimum nutrition for the mind' there is a very interesting chapter on ADHD.

The only tip I have, and it really helps, is using an app on Patron called Rock The Housework, where she literally tells you how to clean and doesn't let you get distracted by other rooms, just blitz the room you're in, Literally the only way I can clean my house

thank you for your replies - I immediately thought “need to charge my ipad as could get the e-book, need to check my supplements box as I think there’s some quercetin there, and should download the app”

forgot what I was doing halfway through checking for the quercetin and just moved on the finding the ipad then stopped and thought oh let me download the app before I go looking for the ipad because then it’s downloaded by the time etcetcetc

…… is what I’m dealing with 😂🥴😕

It's so hard, but that is why I find apps that focus me so good. Also, meal kits with step by step instructions so you don't waver from them.

How are you with caffeine?

An expresso coffee (or 2) in the morning is a popular way of self medicating adhd without using an official stimulant medicine.

Ha! Yes, coffee worked wonders in the past - before I thought of my difficulties as ADHD related and had an assessment. But since pregnancy and giving birth, and developing cardiac issues, it makes me feel rather unwell, so can’t have much of it

You could ask about Guanfacine, its a third line adhd med and non stim. One of mine has started it for adhd and he has found it very calming and clearing his mind.
Mine find exercise useful.

I'd second looking into supplements. A psychiatrist could advise you. Maximizing outdoor time and keeping moving also help.

You need to bear in mind that the usual organising strategies often don't work with ADHD. You might have to try 50 to find the right one!

For example, a box by the front door works well for me to put keys in and I rarely lose them now - they're in my hand and I can put them straight in the box as I walk through the door.

A habit of not eating any breakfast until I've brushed my teeth works well for me. And writing leaving times (with loads of slack) in my diary. And a meal rotation of bulk cooked foods.

I still haven't worked out a way to cope with replying to messages and emails, or managing paperwork. With more trial and error I'll get there.

But looking at a nice organizational idea just doesn't work. I have to start with my current habits and go from there. Maybe listen to Atomic Habits?

Pro Plus is very helpful. Not sure if it's ok to take with a heart condition though?