ADHD Top 5 Basics

SLEEP

Being well rested is vital for improving your executive functionning. If you start your day tired your brain is at an immediate disadvantage. View your sleep as one of THE most important things you can do for yourself.

Value it. Make it something you WANT to do. Something you look forward to.

Sure you have so much to do.

You always will. It never ends.

So why not turn up as the best version you can each morning?

NUTRITION

I'm no nutritionist and my diet is still very much a work in progress. That being said I do know a healthy diet really helps your brain and body to maintain more steady energy levels.

High sugar foods will intitialy make you wired but then cause a slump and energy crash which will reduce your productivity and focus.

Aim for higher protein meals with some healthy fats and a little carbohydrate ( you DO need some carbs ).

Try and remove sugary soft drinks. Reduce your intake of caffiene.

There are ADHD nutritionists out there if you struggle or want to really nail this aspect of your life.

My advice - start small. Make healthier swaps rather than try than exclude them entirely.

People tend not to respond well to being forbidden something they want...

PAUSING AND REFLECTION

"Life moves pretty fast. If you don't stop to look around once in a while you could miss it."

Long before I knew I had ADHD Ferris Buellers Day Off was one of my favourite movies.

As a GP I was reminded of this over and over. Illness and death are brutal reminders how short our time can be.

Life is fast. Your brain is even faster.

Sometimes so fast it's a jumble and nothing happens.

Slow down. Breathe more ( in for 4 seconds out for 6 is a good starter ).

Find some regular time for YOU. Reflect on your day or your week.

Journal. Diary. Walks without your phone. Guided meditations.

Find what works for you but find something.

Give your brain time to breathe and process what you've been thinking and FEELING.

MOVE

The human body is designed to move. We aren't meant to sit for long periods.

Regular exercise is essential in ADHD. It's been shown in trials to improve ADHD symptoms.

If you are already exercising ask yourself would doing more help?

If you're already doing lots do you need to value rest and recovery more?

How could you build movement into your day so it feels less like a chore and something a little fun you look forward to?

Did you enjoy any sports or outdoor hobbies as a child? Could you resume them?

CONNECT

I believe ADHDers and humans are meant to be connected.

Not online but in the real world. It's a core fundamental of being human.

Nothing wrong with intentional self care and taking planned breaks and rests.

But if you have found yourself withdrawn from the world find a way to reconnect with the world.

Connect with old friends. Ask a work colleague you get on well with if they fancy a coffee or beer after work.

Feeling brave? Join a club or society with people who enjoy the things you do.

If you can, find other ADHD communities and groups.

Find your tribe.

*Remember you don't have to feel like you have to do all of these at once. In fact you might not want to as it could result in overwhelm. Which of these feels easiest to address?

Start with that.*

I wish you well on your journey.