ADHD Without Meds
Hello Readers! Today we want to discuss Attention-Deficit/Hyperactivity Disorder. We would like to review the different ways this can present as well as a few techniques to utilize in order to better manage the symptoms. Though there are medications for this disorder, we are only going to discuss skills that don’t require them. It’s important to remember these skills may be enough for some to manage their ADHD, but it may not be enough for others. There is no right or wrong approach to managing your ADHD.
What are the different kinds of ADHD?
Officially, in the DSM-5, we no longer diagnose individuals with ADHD or ADD, there is only one disorder to choose from, ADHD. However, there are different categories and how it may present. In order to understand the different presentations, it is important to recognize that ADHD has two main components; hyperactivity/impulsivity and inattention. However, just because you may suffer from ADHD, you may not necessarily experience both components. Therefore, you can be diagnosed with one of the following;
ADHD - predominately inattentive presentation
ADHD - predominately hyperactivity presentation
ADHD - combined presentation
The different diagnoses are fairly straight-forward. If you struggle with paying attention and concentrating you would be diagnosed with predominately inattentive presentation. If you struggle with sitting still and not fidgeting, you would be diagnosed with predominately hyperactive presentation. But, if you struggle with both of these components, you would be diagnosed with combined presentation.
No matter which diagnosis you have, all forms of ADHD boil down to anxiety. Therefore it is possible that some who are diagnosed with ADHD are really struggling with anxiety, or even vis versa. Another point to consider, all forms of anxiety come from the inability to have control, whether it be controlling life, people, situations, etc. So, in part ADHD is trying to manage things and be in control..
Regardless of which diagnosis you may have, there are a few techniques that you can try to help manage your symptoms. There are a few techniques to utilize that give your ADHD a healthy way to control some aspects of your life
Structure
One of the BEST things for you to do if you have ADHD, is be intentional with implementing structure into your everyday life. For some, that might mean following a set routine, for others, it may be utilizing a scheduling app to ensure things are getting done each day at work/home. This is especially important for children. Children naturally strive for structure in their lives, but that’s even. more important for a child with ADHD. They will simply thrive with regular structure.
A suggestion for implementing structure would be to start with a morning or evening routine. You don’t want to jump to structuring your entire day as that might lead to overwhelming feelings causing you to not follow through with your intentions. If you struggle with racing thoughts and being able to fall asleep at night, a nighttime routine would be a great place for you to start. I always recommend making the routine last for at least 30 minutes to an hour. This is how we start to notify our brains that it is time to end our day and begin to unwind. It does take time to implement, so try not to expect immediate results. If you feel like you struggle more in the mornings, then I would recommend starting there with the same expectations that your routine last 30 minutes to an hour.
Tasks
Often times, those diagnosed with ADHD may struggle with focusing or completing tasks. Often times, these are the menial everyday tasks or even tasks for work. These are usually tasks that are not entertaining to us, or even just a task that we know has to get done no matter how we feel about tit. A great way to ensure you are successfully completing tasks is to make a to-do list. The act of crossing each task off can help to create motivation to continue completing tasks. You can always create “old-school” pen and paper to-do lists, but there are also some newer resources you can utilize, some of which include;
notes on your phone (they usually even have a list option)
discord app (using an extension called “to do bot”
google apps
habitica (great for kids/teens/adults who enjoy gaming)
Todoist app
These are only a few, there are literally tons of apps out there for you to explore!
Taking Your Time
Though this skill is easier said than done, it’s important to focus on one task at a time. Even though you may find that your mind is constantly racing, you should work on your internal narrative and reframing the wording to remind yourself that you are only human and can only do so much. Odds are you usually find yourself working on several tasks at once. The goal of working on one task at a time would be your ultimate end goal, however you have to start smaller in order to reach that goal. With any skills, it’s important for you to meet yourself where you are, regardless of where that may be.
For example, you may want to start with finding something to help you focus on that one task you’d like to complete. Some need background music, something to fidget with, etc. in order to focus on a task at hand. That might mean your first goal is to complete your homework assignment while listening to relaxing music. If it’s a more menial task like cleaning, perhaps try listening to an audiobook or podcast while completing the task. This will allow your brain to focus on both the extra task (podcast, audiobook, etc.) and keep the racing thoughts from occurring so that you can focus more on better completing the important task you’ve set out to do.
As always, these are only suggestions and may or may not work for you. If they don’t work, that’s okay! There are a ton of different skills you can utilize for ADHD. If you have any questions or comments, please feel free to reach out!
