Understanding a key aspect of ADHD—individuals with this condition often struggle with maintaining schedules and keeping self-motivation. This difficulty stems from an aversion to obligations and a preference for desire-driven actions. To navigate this, it’s crucial to engage in what I call “mind hacking,” a strategy where you persuade your brain that you genuinely want to accomplish your goals. This consistent mental effort can gradually reinforce the significance of your self-commitments.
My Life with ADHD and OCD
Throughout my life, navigating ADHD and OCD without being aware of these conditions until later stages offered unique challenges and opportunities. Learning about these aspects of my personality didn’t slow me down; instead, it empowered me to harness these traits as strengths. With a naturally active mind, I’ve learned to channel boundless energy into productive tasks. For instance, my morning routine is driven by passion rather than necessity, avoiding procrastination and utilizing social media creatively to boost productivity. Starting the day with productive tasks sets a positive tone and fuels my
motivation for subsequent activities.
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Understanding ADHD Dynamics
People with ADHD often struggle to keep appointments and maintain motivation, especially with tasks they “must” do versus what they “want” to do. This requires what I call “mind hacking”—a technique of convincing your brain to desire the tasks at hand, reinforcing the importance of the promises you make to yourself.
The Role of Music
Music can be a powerful tool to curb overthinking. Further down, I will share some playlists that significantly improve concentration and mental state.
For Focus:
For sleep:
YouTube Focus Playlist:
Managing Daily Tasks
Whenever I encounter ideas or to-dos, I note them immediately to avoid the anxiety of forgetting, which can overshadow my day. Setting a goal of accomplishing 1-3 productive activities daily helps me acknowledge myself as “good enough,” an essential recognition for people needing breaks from constant stimulation. Tools like meditation, exercise, and breathwork are critical for a successful day.
I use apps like: Reminders (iphone) or Microsoft Todo to get an overview of my thoughts or brainstorms.
Physical Activity and ADHD
Life with ADHD often requires tiring oneself out with physical or social activities early in the day. It’s crucial to disconnect all stimuli two hours before bedtime to ensure a restful night without the interference of FOMO (fear of missing out).
Evening Routine Evenings should be reserved for calming activities like drawing, listening to soothing music, clay sculpting, practicing gentle yoga, meditating, or taking a walk to inhale the fresh night air. Remember, spending time in nature is incredibly beneficial for managing ADHD effectively.
ADHD as a Superpower
Living with ADHD presents unique challenges and untapped strengths. While commonly linked with attention difficulties, impulsivity, and hyperactivity, the potential superpowers of ADHD—like exceptional creativity, rapid problem-solving, and heightened empathy—are often overlooked. This article aims to illuminate the incredible benefits of living with ADHD, offer natural management strategies, and emphasize how society can better accommodate and appreciate individuals with ADHD.
Work Environment for ADHD
Work environments can be both motivating and stressful for people with ADHD. A fulfilling job can be tremendously motivating, and a supportive boss can make a significant difference. People with ADHD thrive in environments where they are given freedom yet clear boundaries. This prevents overthinking and emotional stress. For those with ADHD, having a “body double” nearby, like a friend or colleague, can also enhance focus and productivity, especially when starting a challenging task.
Diet and Lifestyle Adjustments
A diet free from bread, vegetable oils (except for ghee, extra virgin olive oil, organic coconut oils, avocado oil, and animal fats), dairy products, and processed foods can significantly improve energy levels and reduce ADHD symptoms. Focus on whole foods that nourish the body and support mental clarity.
Supplements for ADHD
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Here’s a list of supplements often recommended for supporting people with ADHD. Always consult with a healthcare professional before starting any new supplement to ensure they are safe and appropriate for your individual needs:
- Lion’s Mane (Lion’s Mane Mushroom): Supports brain function and mental clarity.
- Matcha: Contains L-Theanine, which promotes calmness without compromising focus.
- Organic Honey: A natural sweetener that helps control sugar cravings.
- Saffron: Known as a mood booster with positive effects on mental well-being.
- Microdosing of Psilocybin Truffles (e.g., Golden Teacher, Mexicana): Used by some for enhanced focus and creativity; requires legal and health caution.
- Magnesium Bisglycinate: Improves sleep quality and reduces anxiety.
- Ashwagandha: An adaptogen that helps manage stress and promotes balance.
- Vitamin D3 in high doses: Improves mood and energy levels.
- Quercetin: A powerful antioxidant that supports against inflammation.
- Spirulina: A nutrient-rich algae, known for supporting energy levels and detoxification.
- Ginseng: Enhances mental clarity and energy, often used for its cognitive benefits.
- Omega-3 (from quality sources): Essential fatty acids crucial for brain health and function. Quality products are essential to avoid contaminants and ensure effectiveness.
- Aloe Vera: May have a soothing effect on digestion, which indirectly supports general well-being and focus.
- Zinc: Plays a role in neurotransmitter function and can help improve attention and cognitive function.
- Probiotics: Supports gut health, which can significantly impact mental health and well-being.
- Curcumin (from turmeric): Has anti-inflammatory properties and can help improve mood and cognitive function.
- B-Vitamins (especially B6, B12, and folate): Support energy production and the health of the nervous system, essential for cognitive function and mental health.
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Xtend: Contains Resveratrol, TMG, Fisetin, Quercetin, L-Theanine, and Piperine. These components work together to support the body’s antioxidant defense, heart health, mental clarity, and overall well-being.
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These supplements offer a comprehensive approach to supporting both physical and mental health, especially for individuals with ADHD, by providing key ingredients that enhance concentration, reduce inflammation, and support overall well-being. As always, remember to consult a healthcare professional before starting any new supplements, especially to ensure they are safe and appropriate for your individual health profile.
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Let’s expand the list with the supplements mentioned from Xtend and Xtend+, including the benefits of the active ingredients in these products:
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Resveratrol: A powerful antioxidant found in red wine, grapes, and certain berries. It is known for its anti-inflammatory properties and potential to promote cardiovascular health and support healthy aging processes.
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TMG (Trimethylglycine): Helps maintain healthy homocysteine metabolism, which is important for heart health and can support mental clarity and energy levels.
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Fisetin: A flavonoid found in fruits like strawberries. It has antioxidant properties and may play a role in supporting brain health and promoting longevity.
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Quercetin: A powerful antioxidant that supports against inflammation and can help combat allergies. It also promotes overall well-being and can support brain function.
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L-Theanine: Found in tea, especially green tea, and is known for promoting relaxation without drowsiness. It can help improve concentration and focus, especially when combined with caffeine.
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Piperine: An alkaloid found in black pepper, which can enhance the bioavailability of other supplements and medications, making them more effective.
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NMN (Nicotinamide Mononucleotide): A precursor to NAD+ (Nicotinamide Adenine Dinucleotide), which is crucial for energy production in cells and supports healthy aging processes as well as brain function.
Remember, the effects of supplements can vary from person to person, and it is important to conduct extensive research and consult a healthcare professional before starting a new supplement, especially if you are already taking medication or have health concerns.
Morning Routine for ADHD Without Medication
Starting your morning right can transform ADHD into a superpower:
- “Eat the frog”: Tackle the most challenging task on your to-do list first thing in the morning.
- Engage in a quick 10-minute yoga or fitness session to kickstart your breathing.
- Take a cold plunge for 30 seconds to 2 minutes to activate your body’s healthy functions and boost your immune system.
Here is my morning-ideas to start your day:
Lemon Juice and Apple Cider Vinegar in Filtered Water
(free from fluoride and pesticides) are the best way to start your morning, as they help balance your blood sugar for the rest of the day. When you wake up, squeeze half an organic lemon into a glass of water and add a tablespoon of organic apple cider vinegar along with a teaspoon or two of stevia or another sweetener to make it more palatable.
Protein: Start your day with proteins such as eggs, meat, or fish. This will help maintain your blood sugar and manage hunger better. People with ADHD may tend to eat when they are bored or anxious.
Salt: When you experience restlessness, fatigue, or a sudden craving for sweets during the day, you can take a pinch of Celtic salt or sea salt on your tongue and let it dissolve slowly. This will give you energy and help retain body fluids so you don’t dehydrate and get headaches or similar discomforts.
High-Fiber Diet: Dietary fibers found in fruits, vegetables, and legumes are essential for a healthy digestion. They support bowel movements and feed the beneficial bacteria in the gut. (Avoid bread and processed foods with a lot of additives. If you want bread, understand that it breaks down into sugar in your body. In a worst-case scenario, make your own bread every morning with organic ingredients.
Fermented Foods: Kefir, yogurt, kombucha, sauerkraut, and kimchi are rich in probiotics, which are good for the gut flora and can help reduce inflammation in the body.
Omega-3 Rich Fish: Salmon, mackerel, sardines, and flaxseeds contain omega-3 fatty acids, which are important for brain function and can help reduce symptoms of ADHD.
Nuts and Seeds: Walnuts, chia seeds, and flaxseeds are good sources of omega-3 and fiber, which support both brain and gut health.
Leafy Greens: Spinach, kale, and other dark green leafy vegetables are packed with vitamins, minerals, and fibers that support a healthy gut and cognitive function.
Berries: Blueberries, strawberries, raspberries, and other berries are rich in antioxidants and fibers, which support good digestion and brain health.
Whole Grains: Quinoa, brown rice, and oats are good sources of B-vitamins and fiber, which can be beneficial for people with ADHD by promoting a healthy gut flora and stabilizing blood sugar levels.
Lean Protein: Sources such as chicken, turkey, eggs, and plant-based protein sources like lentils and beans support neurotransmitter function and can help improve concentration and mood.
Fresh Herbs and Spices: Ginger, turmeric, and other anti-inflammatory herbs can support digestion and brain health.
Water: Drinking plenty of water is crucial to maintain a healthy digestion and overall well-being.
Prebiotic Foods: Garlic, onions, and bananas contain prebiotics that help feed the beneficial bacteria in the gut.
Navigating Social Interactions and Personal Boundaries
Understanding and setting personal boundaries is crucial in managing day-to-day interactions and commitments. Learning to say “no” and recognizing personal limits can prevent overcommitment and stress.
Comprehensive Daily Tips for Managing ADHD
- Utilize a planner for organization.
- Set clear daily goals.
- Incorporate short, frequent breaks.
- Stay hydrated and maintain a nutritious diet.
- Regularly engage in physical activity that you enjoy.
- Practice mindfulness to enhance focus and reduce impulsivity.
- Use technology wisely to support, not hinder, productivity.
Avoiding Procratination:
Medicine & ADHD
Remember, medication from the doctor is artificially manufactured and rarely good for you in the long term. I know many friends and acquaintances who feel good initially, but you cannot just stop taking the pills. Therefore, you must taper off, and it is hard—very hard! And even worse than not taking the medication at all. There is so much you can naturally do to balance your brain and body, as discussed in the article above.
ADHD and Depression
Depression is what I see in many who have been on medication for a long time. They no longer have the same passion and high spirits their friends know them for. One can lose part of their personality, and it can be hard to find oneself afterward.
You Are Perfect with ADHD
For me, taking medication for ADHD is the same as not accepting that you are perfect as you are, with all your flaws and shortcomings. You are meant to be who you are, even though it is hard. Modern medicine is not out to fix you but merely to remove symptoms. Their goal is for you to be eternally dependent on your ADHD medication, including all the unpleasant side effects that come later.
Don’t Always Conform but Be Authentic and Yourself!
If you live without medication, remember, it is not intended that you should fit into the system. You are not a robot and should not try to fit in. Instead, this is an invitation to understand that the more you dare to be yourself, the more peace you will find in yourself too. As you age, it gets even better when you realize that you don’t have to chase anything outside yourself. There isn’t a diary, a to-do list, or a pill that can fix you! Instead, learn to live with the fact that you have a superhero power in you that many in the world do not understand, so they try to say you should fit into their expectations and system – but you should not! They need to understand to adapt, that you think and act differently, and there is room for that – and if not, it is our task as ADHD superheroes to create that space for ourselves.
Closing Thoughts
This guide is designed to empower those with ADHD by providing practical tips and insights into transforming ADHD into a superpower. By embracing your unique traits and implementing structured lifestyle changes, you can lead a balanced and fulfilling life.
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