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

[MsRosewater]

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

eating for dopamine anyone?

Yep, absolutely.

I have the paralysis too. It sucks.

I'm supposed to be working right now.

I have a job aide through A2W. They’re a support worker who helps me put my thoughts into actions. This includes writing my emails, carrying out research on my behalf etc. They’re funded for 7 hours a week.

@HMG107

I have a job aide through A2W. They’re a support worker who helps me put my thoughts into actions. This includes writing my emails, carrying out research on my behalf etc. They’re funded for 7 hours a week.

Sounds amazing, how do they do this?

Why do you have to wait so long for some fucking ritalin? That's awful

@AlexaShutUp

I would happily pay for a private diagnosis but am I right in thinking that I would then have to pay for any related prescriptions privately? I understand that the NHS won't recognise private diagnoses?

I have already been warned by my GP that it will be a long wait.

Speak to your GP beforehand to find out what there take is.

I was prescribed meds in Nov and my GP has been happy to work with my private consultant and its been a really simple process. Consultant writes a letter explaining what mediation/dosage I need, I pop this up to the practice where they scan the letter on to their system, I ring up the next day for an emergency appt to ask the GP to write the prescription and my prescription is sent to the pharmacy that morning.

I've only needed two appointments to get the right dosage.

Thanks @peoniesarejustperfect it looks like we're going to need to have some help on the TTC front as well, last year was so upsetting and stressful for a variety of big reasons, so I'm just parking the ADHD side of things until we have sorted out other stressful things in life!

If you're interested in a job aide the A2W helpline will be able to discuss your specific circumstances - 0800 121 7479. When you make your application you need to specifically state you want the support of a job aide as they might not discuss this with you otherwise.

@AlexaShutUp

I googled the WOOP technique but didn't have the staying power to read through what I found. Maybe I need to have another look....

I went on the website where it asked you some questions and you typed in the answers, then it made a WOOP card for you! It made me realise my worries about my personal life are encroaching on my ability to get going with things in working hours.

It's hard though when you have to contact things like fertility clinic (7am -12pm certain days of week) , GPs (2-4pm only for results), solicitors (he's on the other line I'm afraid, can he call you back?), [different departments of] hospitals (no it's not this line, you need to phone the phlebotomist, but you need a letter off your GP first), then elderly shielding parents wanting a chat, DH going through a tricky time at work and needing support - I imagine it would be hard for a normal brain to focus on work for 8.5 hours with all those demands on your time, let alone someone with crap executive functioning and ADHD paralysis!

Not saying I've done it and its helpful but exercise again and again tops the list of the most effective non medicating treatment

Sounds really bloody hard, @woffle. I hope that the woop thing helps you.

Do you have a link to the website by any chance? I seemed to land on a different one!

@PigeonLittle

Not saying I've done it and its helpful but exercise again and again tops the list of the most effective non medicating treatment

Any tips on how to motivate yourself to do this?

Exercise is a huge one. Nothing helps quite like it.

Lists, lots and lots of lists, with things broken down into the smallest parts. So instead of something like :
Laundry
Clean kitchen
Food shop

Mine looks more like :
Clean laundry away
Iron
Split darks /lights
Wash on

Clean dishes away
Dirty dishes done
Countertops wiped
Hob cleaned
Window sills
Brush floor
Mop floor

Clean laundry out

Check cupboards and fridge
Meal plan for week
Write shopping list
Food shop

Pomodoro is helpful for long boring tasks (like ironing)

Lots and lots and lots of alarms. More than that. No. More than that again. And a few more. There, about that many. As a minimum.

Outside accountability. I'll often tell dp I'll have x done by y time, and ask him to phone me before y time to make sure I've actually started it.

Realising that occasionally, bad brain days happen and no one is perfect.

How to adhd on YouTube has been one of the best resources I've found personally. Highly recommended checking it out

I've not been able to exercise as much as I would like this weekend (DH gets weird about it) and as a result I've eaten like a fucking dustbin. I honestly couldn't tell you how many biscuits etc I've eaten - not because I'm hungry. And then it makes me feel more anxious and twitchy and I start picking at the skin around my fingers, any pimples I have get picked at. I want to go and do some Combat or Pump in the bedroom but I've been sitting on my laptop trying to get my planning/resourcing/observation plans done for work for next week but can't. Then I remembered that I have to pre-order the kids school dinners. And ah shit I've not put the white wash on. Gah.

I still haven’t started the 3-4 hours of work I need to do today 🙈 and nor have I gone to the gym to exercise!

woopmylife.org/en/practice

I don't mind exercising once I get started on it, but I find getting started virtually impossible. Same with most things tbh. Any tips from anyone?

• 1 hour walk in fresh air, regardless of weather. One of the best tips I read about ADD is that one hour of exercise improves intrusive thought or other symptoms for 4 hours.

• Coffee (in moderation). It's a stimulant, very similar to ADD medication. Many people with ADD love coffee because they feel relaxed and clear-headed after drinking it. I always thought coffee gives you an energy boost but mine was actually the absence of ADD symptoms so I was able to tackle boring tasks. I never have a sense of jitteriness or unrest after coffee, it's fantastically calming.

• Finding what "stimulation" you enjoy and allowing yourself blocks of that activity to recharge your mind. I find that my mind feels better and works better if it's processing visual/sensory input. This could be similar to stimming behaviour, although I need to be in certain environments rather than just moving my body. Driving or walking are two situations I like where there's always visual information to process. I also love shops and the visual excitement of packaging and products.

• Notes app. If something comes up which I don't want to deal with right away, I will write it down religiously otherwise I will forget. Includes bills, paperwork, checking something, shopping list, etc.

• Not being ashamed of doing "weird things". As mentioned above, once I realised what activities calm my ADHD the best, I treated those like medication. I love the shift of colours during sunset so I will randomly drive to places I've never been before when the sun goes down. I'm sometimes in the car for an hour listening to music and love it.

Great thread.

One question: I feel jittery after coffee. Will that eliminate me from the possibility of medication? I'm waiting for assessment but tbh if medication isn't an option I might as well not bother.

@Woffle

I still haven’t started the 3-4 hours of work I need to do today 🙈 and nor have I gone to the gym to exercise!

I have done absolutely nothing today. I have a chicken that I need to put in the oven in half an hour and if I manage that it will be an absolute miracle.

@HereticFanjo

Great thread.

One question: I feel jittery after coffee. Will that eliminate me from the possibility of medication? I'm waiting for assessment but tbh if medication isn't an option I might as well not bother.

I can't tolerate caffeine at all.

I take stimulants but only a very small dose two or three days a week.

I have huge struggle maintaining a commitment to exercise but I've been most successful when I made an external commitment. Eg it didnt rely on my own free will, and I loved moving it outside the home.

It was very difficult to get off the sofa and start doing star jumps in the living room - but it was much easier to step into my gym gear in the morning and go off to the gym. A small swim afterwards is my reward for exercising.

If you can get a personal trainer, or go to boot camp with a friend, or an organised walk in your town etc making your commitment tied to other people might help.

But I'm really looking for tips on this myself. At the moment drinking a glass of water a day is my small steps!!

I've just emailed an ADHD coach to discuss some coaching not sure what to expect.

@Iguessyourestuckwithme I started seeing an ADHD coach in November and so far it's been really useful. Also made me realise that a diagnosis is v helpful.

I'm not sure what to expect but I hit burnout last summer and got results that show I'm struggling with life through an asd assessment so I need to try and help myself now I know I'm not just sabotaging everything

I'm struggling too, awaiting the formal diagnosis.

I make lists, then forget to refer to them.

I set timers, but can easily get distracted between the timer going off and the reason for the timer.

I write thing down on calendars for the wrong day or time.

I do exercise, but due too ADHD being interest driven, can only do it when I'm in the mood.

Haven't been able to get the Pomodoro to work for me.

I try to eat healthy but crave the dopamine I get from sugar.

Struggle to sleep so am always tired which makes the symptoms worse.

I just feel like nothing works and I fail at all suggestions.