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Original poster

If you have ADHD and can't/don't take medication, what helps?

312 replies

MsRosewater · 14/01/2022 21:57

I have a new diagnosis of ADHD. It explains a lot for me!

It's going to be about 7 months until I can start treatment but I'm really struggling to function at the moment. It's a particular issue at work where I'm perpetually missing deadlines, unable to initiate things through inertia/ procrastination and not being able to concentrate in ( interminable) team's meeting so missing things .

I'm in a new , senior NHS role and the sole breadwinner so not a lot of room to manoeuvre there but keen to know how others manage....,

Thanks

OP posts:
Kite22 · 15/01/2022 00:16

Also following for tips, to support my dc, who has recently being given her diagnosis.

Woffle · 15/01/2022 00:17

I use Siri on my watch to set reminders. Every little thing/task that pops through my head, I tell Siri to remind me to do it on the right date/time. It’s been worth the price of the Apple Watch alone.

maddy68 · 15/01/2022 00:19

Get into a routine.

Before you leave the k things in the same order everyday so you dont forget anything

Make tick lists

Write everything down. You won't remember

Use your phone calender

MushroomHunter · 15/01/2022 00:23

Interesting to see how many people are stipulating exercise. I’ve never really taken into consideration how exercising would help, but looking bank I can see it does help me personally. I’d like to look into the study’s and see what they say.

aLittleL1fe · 15/01/2022 00:28

Well.... Exercise Grin 1-2hrs a day.
Driven to Distraction is a good book

Woffle · 15/01/2022 00:48

Can those saying exercise please share what exercise specifically changes?

Rainbows89 · 15/01/2022 01:09

With regard to exercise, the research shows that if you are exercising for the impact on your brain rather than fitness then 7 minutes is enough exercise to get the benefits.

You can google ‘7 minute workout’. It’s things like star jumps, planks etc but you can modify it to suit your fitness level.

The exercise helps your brain although I can’t remember how!

Rainbows89 · 15/01/2022 01:19

I’m only recently diagnosed so still learning but other things that help:

Trying to eat regularly
Including protein in every meal and snack
Doing ONE task at a time rather than multi tasking
Keeping things simple
Trying to keep house tidy

Oh, apparently we have a ‘dopamine window’ from 8am-12pm every day so try and do the creative tasks then and save the more mundane stuff for later.

I’ll come back if I can think of anything else.

TooManyPJs · 15/01/2022 01:33

Aerobic exercise is one of the best things for ADHD. Shown to really reduce symptoms. Recommended to do it each morning.

Medication is highly effective though. The most effective "mental health" treatment there is. And nothing will treat it as well as meds (albeit they don't work for everyone of course).

TooManyPJs · 15/01/2022 01:36

I have ADHD though and can't actually initiate exercise on a daily basis. And definitely not in the morning! I'm really trying to work on my sleep procrastination which is my nemesis. If I get that maybe I might get waking up early enough and being able to initiate early morning exercise!!

I can't try meds yet due to physical health conditions I need to sort first.

Bellyups · 15/01/2022 01:44

Following with interest

beethecrackon24995 · 15/01/2022 01:48

Nothing helps. I've learnt to live with it....

almahart · 15/01/2022 02:04

@pigcon1

For your interminable meetings task a team member with minuting and circulating the actions within 24 hours of meeting. Agree what tasks you will be taking forward in the minutes.

Do not pick up admin tasks to be useful. Delegate these so they don’t slow you down.

I think this is really important.

I often do these little tasks because they are quick wins but it is really really important to focus on the work that will benefit you, what are your objectives/deadlines etc

Atla · 15/01/2022 02:26

Write everything down.
Set reminders
Do stuff as it comes up, don't ever think "oh, I'll do that in a bit"
Eating well, exercise and sleep help.
Divide tasks up into small, manageable stages
I have found it really helpful to be open with the MDT about it - so if I sometimes have to say "I'm sorry I zoned out there for a second" or " what did you tell me about x" I know they will understand.
Write everything down. Cross things off when done.

Atla · 15/01/2022 02:27

Yes 100% delegate admin and easy tasks if you can.

parchedjanuary · 15/01/2022 02:41

Following (sorry my watch list doesn't work)

HappyDays40 · 15/01/2022 03:00

My sister has ADHD.Iam undiagnosed but nit severe but have noted i have ways of coping that I thought were normal! Watching stuff on YouTube while working on my laptop somehow helps my mind to focus. I can concentrate in the office but if I'm at home I'm up at the window looking out. I work better in noisy places.

SpidersAreShitheads · 15/01/2022 03:30

I have ADHD.

Pomodoro is a good one to try. If I have a mental itch that needs scratching nothing is going to get done unless I give it at least a little bit of attention.

Work out what you can let go. Accept you just don't function in the same way so there's no point fruitlessly promising yourself that you'll "do better". What can you delegate? What tasks aren't important?

Try and act on something the second you think of it. Hungry? Stand up, put one foot in front of the other and make that sandwich NOW. Otherwise you'll still be sat there in two hours time, hangry and completely paralysed. Don't give yourself time to ponder - act on the instinct to do the thing that needs doing. That's the dopamine hit you need to get things done. Delay by even a second or two and you're doomed 😅

Reduce anxiety/stress where you can.

Write a specific list of things you struggle with so you can create a specific plan to address each one. Otherwise you'll end up with a long list of vague suggestions which might not be relevant to the thing you are trying to achieve.

Finally, what sometimes helps when I'm being struck by paralysis/procrastination is understanding what you're saying no/yes to. So for example, I'm supposed to be working now. I have deadlines (self-employed). If I don't do the work tonight/now - bearing in mind it's already 3.30am - I won't a) get any sleep and b) won't be able to spend time at the weekend hanging out with my children. So I don't want to say no to sleep and no to spending time with my children, so I'm going to use that thought to get my arse off MN and crack on with what I should be doing! 😅 This one doesn't always work - but sometimes thinking about what you're saying yes/no to can give you enough of a dopamine rush to help move you past your rut.

Oh, and be kind to yourself too. This shit is hard. Other people may not get it but there are lots of us with ADHD who feel the same way and share your frustrations. Accepting it and trying to tackle it proves that you're doing bloody amazing, whatever you do or don't achieve.

WoodenReindeer · 15/01/2022 04:12

Im really struggling to do... well.. anything.

I need to work a few hours a week and eah day I say I'll do it, do some chores etc. Then don't. I make a plan. Reduce expectations. Then put it off. Then think I'll do it at the qeekend, then monday...

My house is a mess it is small and overwhelming.

What jobs are people doing that they can work from home and get paid if they only do a bit each day!?

I have fallen through the gaps career wise (ex teacher) and despite 2 degrees now wonder how I will cope with any more/different work . Not having a regular hours job fuels this and then I'm up late the night before the sessions I do teach planning.

This really isn't working :(

Bunbunbunny · 15/01/2022 04:45

There is an app called tiimo to help plan your routines, you can link it to an Apple Watch so it gives you reminders during the day.

https://www.tiimoapp.com

Actually an Apple Watch is really useful in general

Time blocking in your calendar is a great way to plan your day if you work in an office, it's helping me get to work and ignoring emails.

We've started organising the kitchen with meal stations so a breakfast one to make sure I eat in the morning as my food habits are awful!

Noise cancelling headphones for working

Speed up videos/ audio books to 1.5

Subtitles on programs help concentrate

Tell your dh to make sure they have your attention first before telling you something. Used to wind my DH up that he would say something but I wasn't aware so he'd think I was ignoring him Blush

Watch Jessica on YouTube

https://youtube.com/c/HowtoADHD

Her videos are brilliant

Ask for work accommodations if you feel it will help, you don't have to tell everyone you have ADHD. I've got permission to wear headphones at work, some additional training and flexibility on my start time (I'm always late in & stay later). I gave this guide to my HR team when speaking to them:

www.adhdfoundation.org.uk/wp-content/uploads/2018/03/An-Employers-Guide-to-ADHD-in-the-Workplace.pdf

Wombat98 · 15/01/2022 05:49

Exercise stimulates dopamine production.

I have a shallow crate & if I go somewhere I put everything I need in it, especially keys & money.

Adam Sandler's song...

Ticklyrain · 15/01/2022 06:01

Do you have any experience with the source of these publications @TheSandgroper?

I ask as some of the studies they are leaning on are 35 years old (in the ADHD link, I didn’t read the others).

My understanding is that diet only plays a general role in ADHD management (in that we all function better with good fuel. And that a highly restrictive diet does more harm than good, particularly in children.

As someone with ADHD I would find the restrictions they are suggesting impossible- I find it hard enough to organise dinner from the full spectrum of food!

pigcon1 · 15/01/2022 06:22

Thank you @Bunbunbunny for the useful links.

Bunbunbunny · 15/01/2022 06:24

@Ticklyrain I opened them and thought nope I don't have energy to focus on reading that Grin

Eating disorders are strongly linked with ADHD and women, I've personally struggled with that my whole life. I'd be wary of being restrictive and I think the focus on foods ties in with the ADHD stereotypes of a hyperactive boy high on sugar or chemicals which is damaging to the understanding and perception of ADHD. I won't admit I have it to anyone outside my close friends/family as I don't want to be judged, or seen as less intelligent for having it because of the stereotypes.