Introduction
For many of us, ADHD medication is a God-send.
With some of the best safety records in psychiatric drug treatment and some of the strongest empirical evidence for their efficacy, stimulant drugs and non-stimulant medication have cemented their place as powerhouse tools to treat ADHD.
For me, though, there are times where I notice my medication doesn’t quite tick all the boxes in helping me manage my symptoms.
That, and not all of us want to, or even can, use medication to manage our ADHD symptoms.
As I became aware that my own medication falls short every so often and I’ve known a few people who can’t take ADHD meds, I wanted to see if there were ways beyond medication to manage our symptoms.
Spoiler - there are!
This article explores the three main tools I use to manage my ADHD and effectively function like a real boy…most of the time.
Key Takeaways
- Medication Isn’t Always Enough: While ADHD medication is highly effective for many, it may not address all symptoms for everyone. Some individuals prefer alternative or supplementary methods to manage their ADHD symptoms.
- Therapy: Talking therapy, particularly humanistic therapy, has been incredibly helpful for processing emotions, improving self-awareness, and leading a more authentic life. Therapy is hard work, but it can lead to significant personal growth and better emotional regulation.
- Diet and Meal Planning: A balanced diet and meal planning can help manage ADHD symptoms by stabilising energy levels and mood. Keeping meals simple, colourful, and nutritious has been a game-changer. Hydration and incorporating brain-boosting foods like omega-3-rich options are also essential.
- Exercise: Exercise, while often dreaded, is crucial for managing ADHD. The key is to find realistic and enjoyable ways to incorporate movement into daily life. Activities like walking, gardening, and fun physical tasks make exercise less of a chore and more of a stealthy way to stay active.
- Unexpected Alternatives: Napping, humour (like Radio 4 Comedy), and journaling offer immediate mood boosts and help manage ADHD symptoms. Napping provides a mental reset, and journaling helps process thoughts and emotions effectively. Spending time in nature is another powerful way to calm the mind and manage symptoms.
- Nature’s Role: Being outdoors can be particularly beneficial for ADHD management, offering sensory stimulation, relaxation, and a break from the daily grind. Combining nature with other activities, such as walking and talking therapy, amplifies the benefits.
- Self-Compassion and Flexibility: Being kind to yourself allows for flexibility in routines, and less perfection. Small, consistent changes over time can make a big difference in managing ADHD.
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What Didn’t Work?
Of course, not everything I tried was a smashing success. There were plenty of trials and errors along the way.
Supplements, for instance. I read that Omega-3 fatty acids, zinc, iron, melatonin, and magnesium might help ADHD symptoms, especially if there’s a deficiency.
So, in classic style, I hyperfocued on stocking up on every supplement I could possibly get hold of.
The main issue with taking more pills, for me anyway, was just that - taking more pills. More pills to remember, more pills to add into my system and more pills to keep buying.
In the end, the juice just wasn’t worth the squeeze, minimal benefits - maximum effort. Not for me.
I hired a personal trainer for a couple of months and I did waste a lot of money on a gym membership that I never used.
My PT was a great guy who dialled into my wants and needs, but I didn’t have the time, energy or enthusiasm to commit properly. I had a chat with him and we parted ways on good terms.
That reminds me…I think I still need to cancel my gym membership.
With many more experiences, attempts and trials - not worth mentioning in this post - ultimately, I did find some effective and successful alt-treatments for my ADHD.
I was able to boil everything down to three key areas of life and these are what helped me the most.
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Three Tenets of Alternative ADHD Remedies
Therapy
For me, the single most effective remedy has been good old fashioned talking therapy. Now, I know it’s not for everyone, and to be totally transparent with you, it’s hard fucking work! The results, though…life-changing.
Diet
I also discovered the power of meal planning. It’s not only great for keeping dinner time thought processes to a minimum, it helps regulate my mood and my spending.
I’ll level with you - eating better can be boring. I definitely slip from time to time. Even so, I notice huge improvements in my focus and energy levels when I lower my fat, sugar and salt intake.
Exercise
Now I know that “exercise” is a dirty, filthy swear word to many of you - me too. It’s all about gaslighting yourself into doing something fun that “isn’t actually exercise at all!” - but it so, totally is. Don’t worry - I gotchu.
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The Power of Therapy
Therapy and I have had a bit of an “on-and-off” relationship since I was in my late-twenties.
I’d experienced the power of a really good therapeutic relationship in the past and, more recently, I had sought the support of a therapist to help me deal with some difficult stuff going on at home.
I had already been in therapy for a while before I received my ADHD diagnosis and after I finally knew what the fuck was going on with me, therapy’s true power was unlocked.
Humanistic Talking Therapy
If you’re not familiar with talking therapy, the setup is pretty simple.
You hire a therapist, have an initial chat to see if you’re a good fit for each other, then on a regular basis you go and sit with them in a room or on Zoom and…just
…talk.
Skilled therapists know how to guide a helpful, healing, therapeutic conversation so you’re rarely at a loss as to what to say.
This was my biggest barrier some weeks - I just didn’t know where to start or what to talk about.
It took me a while to understand what the point of talking therapy was.
For ages I thought it was just an hour a week where I was expected to unburden myself of all my woes and that would magically make me feel better.
Sometimes it did!
One day - it just hit me.
Talking about my difficulties was actually me processing them at a deep emotional level.
What was it specifically that I had found difficult about an event or situation and, crucially, why?
Over time, therapy taught me the virtues and freedom and personal responsibility. Why something was effecting me almost always came back to how I interpreted things and, crucially (again), why I interpreted them that way.
This kind of inner work is so fucking liberating!
Once I realised that there were things I could change about myself - in a healthy way - life just got easier.
Once I realised that my brain is more sensitive to criticism than others people's brains, relationships just got easier.
Once I fully accepted that I was worthy of everything that I desired - just because I was alive...
EVERYTHING. JUST. GOT. SO. MUCH. FUCKING. EASIER.
Humanistic therapy places great importance on living as your true self - "authenticity", as the kids say these days.
By processing our grief, trauma, difficulties and other challenging stuff we learn who we are at our core.
We learn the nuances of our own unique way of looking at the world and how that impacts our choices.
In understanding our true selves, and living authentically, we give ourselves the best possible chance of living an unwaveringly fulfilling life.
Other Types of Therapy
There are myriad different styles, modalities and flavours of therapy. Each one has it’s strengths and weaknesses and there is no one-size-fits-all.
You might have heard some therapeutic buzz-words like “psychodynamic”, “psychoanalytical” or “cognitive behavioural therapy”.
I tried cognitive behavioural therapy (CBT) a long time ago and it wasn’t for me.
The main principle of CBT makes total sense - “tell yourself you’re shit at stuff and you’ll be shit at stuff - so…tell yourself you’re good at stuff and you’ll be good at stuff!”
I’m all about positive self-talk and "believing ‘til you’re achieving" - but, at the time, CBT just seemed to be a poorly executed magic trick. A fumbled slight-of-hand that tackled the symptoms and not the cause.
It might be right for you though - the key is to try these things and make your own decision on what’s working for you in the moment.
If you want to learn more about ADHD, like ADHD and anxiety, try this post about how the two play off each other.
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Meal Planning for Heroes
We love the planning phase!
Get a new note book - because the new ones have magic in them - get your pens out and start planning the next big thing in your life.
The dopamine, the excitement, the…everything…it’s just great!
I used that love of planning to get to grips with the next heavy hitter on the list of alternative ADHD remedies…a better diet.
I didn’t over-commit on this one.
There’s no way I’m not eating a whole thing of Jaffa cakes when I get the chance…but maybe, just maybe, I didn’t need to eat a whole thing every day.
It occurred to me that the reason I might have been eating a whole thing of Jaffa cakes every day was perhaps because I didn’t have the energy to think about what I wanted to cook for my dinner every day.
The remedy?
Take the chance to plan for the week ahead when I do have the energy to do so.
There’s nothing new or ground-breaking about meal planning and meal-prep.
For us ADHD folk though - we walking contradictions - the joy of planning can be hampered very quickly with the overwhelm of shopping, cooking, eating and cleaning up (ew!).
Here’s a peek into how I tackle meal planning and some tasty and ADHD friendly discoveries I've made along the way.
Meal Planning Tips
- Keep it Simple: I stick to uncomplicated recipes - stuff I can bang on one baking tray and leave in the oven for half an hour.
It’s like the slowest version of a microwave meal, but so much tastier and so much better for our brains.
- Make it Colourful: This doesn’t mean that it has to get complicated, but think about different coloured veg, fruit and meat you can throw onto that baking tray. The variety hacks our ADHD brains into not getting bored and the more colours - the wider range of nutrition! Double bubble!
- Balanced Diet: I try to focus on making main meals with fresh, healthy ingredients low in fat, sugar, and salt. This gives me room to eat a whole thing of Jaffa cakes from time-to-time. You don’t have to be a monk about it, just take in a bit less of the stuff that we all know isn’t great for us. Then a little less, then a little less.
- Step-by-step: We ADHD folk love to take on a whole lotta change in a really short space of time. This won’t work like that.
You don’t have to cut fat, sugar and salt out of your diet in their entirety, in one go. Just replace things one-by-one. Maybe instead of chicken dippers, have a chicken breast - it’ll bang in the oven and be cooked in 30 minutes - just like the dippers would be. - Routine: I’ve eaten Shreddies for breakfast, every day, for about 3 years. I always eat them after I’ve had my shower, which I do first thing in the morning, after I wake up. Timers are not actually your friends when it comes to routine.
Energy conservation is the name of the game. Pick key moments of the day, like “when I get up” or “when I get back from taking the dog for a walk”. Tie these routine events to routine meals / foods and it’s easy peasy. You could even go whole hog and make Monday your chicken day, Tuesday your pie day, Wednesday your fish day etc. Whatever you can do to minimise the amount of energy you spend on making decisions, do it! You’ll thank yourself. - Hydrate: Water is my best friend. Staying hydrated helps me maintain focus throughout the day.
Foods That Help
- Fresh Fruits: Apples, bananas, and berries are my go-to snacks. They’re like a natural sugar high without the crash.
- Whole Grains: Brown rice, quinoa, and whole grain bread keep me full and focused.
- Lean Proteins: Chicken, fish, and legumes give me sustained energy throughout the day.
- Vegetables: I load up on leafy greens, carrots, and bell peppers. They’re packed with nutrients and keep my brain buzzing.
- Omega-3 Rich Foods: Salmon, flaxseeds, and walnuts are brain-boosting powerhouses. They help me stay sharp and attentive.
- Avoiding the Nasties where you can: I try steer clear of sugary snacks, fizzy drinks, and processed foods. They tend to send my ADHD symptoms into overdrive. That being said the odd can of coke or whole thing of Jaffa cakes isn’t going to kill you. We need that dopamine from time to time. Be kind to yourself and do what feels right for you.
All in all, meal planning and eating better than I once did has been a cornerstone of my journey with ADHD.
With a bit of organising and the right foods, managing ADHD symptoms gives you an edge in feeling better day-to-day when you have ADHD.
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Moving Your Body
I don’t think there is a right-minded person on this planet who would accuse me of being “sporty”.
I am not someone who revels in the idea of a run or a swim or pushing weights or going to classes - don’t even get me started on fucking cross-training!
Alas, though, many would accuse me of being an adult (hilariously), and so, I am happy to conform - in my own way - to the virtues of taking my physical wellbeing somewhat seriously.
At this point, I should confess that one of my pre-diagnosis hyper-fixations was, in fact, weight training. I know my onions when it comes to the body and exercise. Still doesn't make me "sporty" though.
Like I said earlier, I did hire a PT as part of my little experiment and I did remember the good feelings of being able to lift a lot of metal circles attached to a metal stick. It was weird.
The 2 main takeaways I got from my PT experience was that whatever exercise plans I made they had to be a) realistic and b) something that my ADHD brain enjoyed.
Realistic Exercise Plans
When I talk about a realistic exercise plan I’m talking about one that you could realistically weave into your life without having to change too much.
Just like with the food planning, take all of these things step-by-step.
You are not going to join a gym and immediately do 3 classes and 2 sessions of weights a week, every week. You think you are, but I’m telling you, you’re not.
I’m not even sorry about telling you. You’re just not.
What you are FAR MORE LIKELY to do is 30 minutes of weights in your first week, then never go back because you’ll forget to go one day and the shame will be too much for you to bear.
Just me? Maybe that’s just me.
My point is - this shit is OK to admit. It doesn’t make us any less. It actually makes us more to understand our patterns and actively work to address them.
My "realistic" exercise plan was to not have an exercise plan at all and just take opportunities to do some exercise - by stealth.
I do go for a semi-regular walk with a friend of mine, most days.
We walk for about 4 miles in total and, honestly, we’re shooting the shit the entire time and I hardly notice I’ve walked all that way.
Gaslighting Myself
An incredible hack I found was to convince myself that certain activities weren’t exercise at all - they were fun-filled, reward-laden, mood-boosting things to do, is what they were.
I still do it and I get the exercise I need.
Here are a few ways I manage to convince myself to get my body moving:
- If I go to a shopping centre I purposefully walk the longest route possible to the next shop. More steps and I usually walk a bit quicker because I want to look at the pretty things to buy.
- When I have my son for the weekend I book us on outdoor trips or take him swimming. My heart rate goes up just walking about with him and I don’t notice I'm "doing exercise" because I’m having a great time with kiddo.
- Garden chores or washing the car at home brings a double benefit. I get to tick off my exercise for the day / week AND I get the lawns cut / a clean car.
By incorporating these activities into my routine, I manage my ADHD symptoms while taking the “boring” out of “boring exercise”.
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Unexpected Gems
I get it - it’s almost a cop-out to say that therapy, diet and exercise are the most effective alternative ADHD treatments - they take time and they can be hard work.
The following little beauties, however, might be a good place to start as they offer almost instant lifts to your mood and state-of-mind without having to lift a finger.
Napping
Literally - no fingers lifted - if anything all fingers are well and truly down!
No word of a lie - when my approach to napping shifted, my “everything” shifted with it. I know that it’s not possible for everyone, but if it is for you and your resistant to it - hear me out. This is my current approach:
I have ADHD. Trying to function in a world build by people who don’t have ADHD is really fucking difficult.
So I created my own world - built by ADHD. Quite simply, I accept myself and when I’m tired and I just…go to bed.
I don’t think about it, I don’t shame myself about it, I just do it.
Sometimes I sleep for 10 minutes, sometimes for a couple of hours.
Sometimes I don’t even sleep at all - but taking myself off to a dark, quiet place for some me-time can often mean the difference between finishing a bit of work and throwing my computer in the river.
Being completely transparent with you here - this “me-time” can often result in some….ahem…”self-lovin’ sessions” too.
Spending half an hour with Pamela Hand-erson doesn’t half clear the cobwebs on an otherwise gloomy day.
It's nothing to be ashamed of, it’s perfectly natural and it does wonders for a sustained dopamine hit.
Radio 4 Comedy
It’s well known that smiling and laughing can lift our moods instantly, and to surprisingly high levels.
I purposefully choose the radio over the TV because…who listens to the fucking radio?!
Finding a comedy show on the radio means I only need to find a maximum of 30 minutes to listen to the radio and take my laughs because I’m going to get bored of listening to the radio, because WHO LISTENS TO THE RADIO?!
I love TV and film - who doesn’t? Weird people, that's who.
But the TV is undeniably addictive and energy zapping.
I try to limit my TV and film-ing to the evening, as I know I could easily sit and watch the news with my breakfast and it gets to 10 minutes before the end of Loose Women before I’m like ”What the fuck am I doing with my life?!”
For mid-day pick-me-ups, radio rules….because….who listens to the fucking radio?!
Journaling
OK, so this one does take a little bit of effort - but the mood lifting, experience-calming results from journaling are more or less instantaneous.
Journaling actually deserves much more than this little mention - it has been a guide, a comfort, a friend, a laugh and my saviour through times good and bad.
Particularly Gratitude Journalling - look it up - it's wild how good it is for your outlook on life.
Speaking specifically to the men reading this:
No, journalling is not just for teenage girls. No, it’s not just for women.
If you need it to be, journaling is really fucking manly! Manly men feel their feels and get them down on paper.
Buy a black leather one and use one of those fat builder's pencils, sharpened with a stanley knife if it makes you feel more manly about it - but, seriously, get the fuck on with it because it will change your life for the better.
I’ve got a whole suite of journaling content coming soon so sign up below so you don’t miss out!
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BONUS: Get Outside
The science is in - nature is good for an ADHD brain.
There is so much to stimulate us. All manner of sensory input, the sights, the sounds, the smells, the…ssflowers…I guess!?
I wonder if there’s something in the idea that people with ADHD are basically built for high levels of sensory input - I like to think it’s because, outside of the context of this modern world we live in, ADHD brains are clearly the hunter, gatherer, fixer, maker, entertainer, tribal stalwarts of our society and nature is our canvas on which we paint rich pastiches for the lives of those around us...or something.
Whatever it is, I always find peace and calm when I’m outside.
Which is secretly kind of annoying because I LOVE being indoors watching the films.
Walking contradictions, what can I say?!
Why Nature Rocks
Spending time in nature, especially in green spaces, is like a supercharger for anyone with ADHD.
The peace and awesomeness of the outdoors can boost concentration and cut down on stress. Your kids will benefit from it too - particularly if they have ADHD.
Making time for nature in my routine has been a safe and effective way to handle my ADHD symptoms.
Again, I’m not saying I’ve suddenly become Jonny Forest, but I have managed to weave together exercise and nature into a fun and enjoyable activity that I do most days.
Throw in a walk-and-talk therapy session in the woods…BOOM!
Take a lil bag of flax seeds with you to your walk-and-talk therapy session in the woods and you’ll be like ”What even is ADHD, anyway!?”
If you’re looking to add rocket fuel to any of these alternatives to ADHD medication, I highly recommend doing them outside.
It's a great way to manage symptoms and feel connected with yourself.
Whether it's a quick walk in the park or a weekend in the mountains, nature offers a refreshing break from the everyday chaos.
P.S. I know it’s scary - but turn your phone off too. See what happens.
(Spoiler - no one will die / get fired / get stuck down a well / or anything else so bad that it can’t wait an hour for you to turn your phone back on. Trust. We cool.)
For more tips on managing ADHD, check out our articles on ADHD and anxiety or learn about ADHD medication.
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Conclusion
Managing ADHD goes beyond medication, and there are numerous alternative methods that can be highly effective.
Therapy provides a space for deep emotional processing and personal growth, while a balanced diet and realistic exercise plans help stabilise both the body and mind.
Embracing unexpected tools like napping, journaling, and humour can offer quick relief, while spending time in nature is a proven way to reduce stress and enhance focus.
Ultimately, finding what works for you involves trial and error, and it’s important to be patient and compassionate with yourself on this journey.
By incorporating these alternative practices into your routine, you can create an holistic ADHD management plan that supports your well-being in ways that medication alone might not.
Book a call with me to see how we can build these into an ADHD management plan for you.
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What Didn’t Work?
Of course, not everything I tried was a smashing success. There were plenty of trials and errors along the way.
Supplements, for instance. I read that Omega-3 fatty acids, zinc, iron, melatonin, and magnesium might help ADHD symptoms, especially if there’s a deficiency.
So, in classic style, I hyperfocued on stocking up on every supplement I could possibly get hold of.
The main issue with taking more pills, for me anyway, was just that - taking more pills. More pills to remember, more pills to add into my system and more pills to keep buying.
In the end, the juice just wasn’t worth the squeeze, minimal benefits - maximum effort. Not for me.
I hired a personal trainer for a couple of months and I did waste a lot of money on a gym membership that I never used.
My PT was a great guy who dialled into my wants and needs, but I didn’t have the time, energy or enthusiasm to commit properly. I had a chat with him and we parted ways on good terms.
That reminds me…I think I still need to cancel my gym membership.
With many more experiences, attempts and trials - not worth mentioning in this post - ultimately, I did find some effective and successful alt-treatments for my ADHD.
I was able to boil everything down to three key areas of life and these are what helped me the most.
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Three Tenets of Alternative ADHD Remedies
Therapy
For me, the single most effective remedy has been good old fashioned talking therapy. Now, I know it’s not for everyone, and to be totally transparent with you, it’s hard fucking work! The results, though…life-changing.
Diet
I also discovered the power of meal planning. It’s not only great for keeping dinner time thought processes to a minimum, it helps regulate my mood and my spending.
I’ll level with you - eating better can be boring. I definitely slip from time to time. Even so, I notice huge improvements in my focus and energy levels when I lower my fat, sugar and salt intake.
Exercise
Now I know that “exercise” is a dirty, filthy swear word to many of you - me too. It’s all about gaslighting yourself into doing something fun that “isn’t actually exercise at all!” - but it so, totally is. Don’t worry - I gotchu.
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The Power of Therapy
Therapy and I have had a bit of an “on-and-off” relationship since I was in my late-twenties.
I’d experienced the power of a really good therapeutic relationship in the past and, more recently, I had sought the support of a therapist to help me deal with some difficult stuff going on at home.
I had already been in therapy for a while before I received my ADHD diagnosis and after I finally knew what the fuck was going on with me, therapy’s true power was unlocked.
Humanistic Talking Therapy
If you’re not familiar with talking therapy, the setup is pretty simple.
You hire a therapist, have an initial chat to see if you’re a good fit for each other, then on a regular basis you go and sit with them in a room or on Zoom and…just
…talk.
Skilled therapists know how to guide a helpful, healing, therapeutic conversation so you’re rarely at a loss as to what to say.
This was my biggest barrier some weeks - I just didn’t know where to start or what to talk about.
It took me a while to understand what the point of talking therapy was.
For ages I thought it was just an hour a week where I was expected to unburden myself of all my woes and that would magically make me feel better.
Sometimes it did!
One day - it just hit me.
Talking about my difficulties was actually me processing them at a deep emotional level.
What was it specifically that I had found difficult about an event or situation and, crucially, why?
Over time, therapy taught me the virtues and freedom and personal responsibility. Why something was effecting me almost always came back to how I interpreted things and, crucially (again), why I interpreted them that way.
This kind of inner work is so fucking liberating!
Once I realised that there were things I could change about myself - in a healthy way - life just got easier.
Once I realised that my brain is more sensitive to criticism than others people's brains, relationships just got easier.
Once I fully accepted that I was worthy of everything that I desired - just because I was alive...
EVERYTHING. JUST. GOT. SO. MUCH. FUCKING. EASIER.
Humanistic therapy places great importance on living as your true self - "authenticity", as the kids say these days.
By processing our grief, trauma, difficulties and other challenging stuff we learn who we are at our core.
We learn the nuances of our own unique way of looking at the world and how that impacts our choices.
In understanding our true selves, and living authentically, we give ourselves the best possible chance of living an unwaveringly fulfilling life.
Other Types of Therapy
There are myriad different styles, modalities and flavours of therapy. Each one has it’s strengths and weaknesses and there is no one-size-fits-all.
You might have heard some therapeutic buzz-words like “psychodynamic”, “psychoanalytical” or “cognitive behavioural therapy”.
I tried cognitive behavioural therapy (CBT) a long time ago and it wasn’t for me.
The main principle of CBT makes total sense - “tell yourself you’re shit at stuff and you’ll be shit at stuff - so…tell yourself you’re good at stuff and you’ll be good at stuff!”
I’m all about positive self-talk and "believing ‘til you’re achieving" - but, at the time, CBT just seemed to be a poorly executed magic trick. A fumbled slight-of-hand that tackled the symptoms and not the cause.
It might be right for you though - the key is to try these things and make your own decision on what’s working for you in the moment.
If you want to learn more about ADHD, like ADHD and anxiety, try this post about how the two play off each other.
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Meal Planning for Heroes
We love the planning phase!
Get a new note book - because the new ones have magic in them - get your pens out and start planning the next big thing in your life.
The dopamine, the excitement, the…everything…it’s just great!
I used that love of planning to get to grips with the next heavy hitter on the list of alternative ADHD remedies…a better diet.
I didn’t over-commit on this one.
There’s no way I’m not eating a whole thing of Jaffa cakes when I get the chance…but maybe, just maybe, I didn’t need to eat a whole thing every day.
It occurred to me that the reason I might have been eating a whole thing of Jaffa cakes every day was perhaps because I didn’t have the energy to think about what I wanted to cook for my dinner every day.
The remedy?
Take the chance to plan for the week ahead when I do have the energy to do so.
There’s nothing new or ground-breaking about meal planning and meal-prep.
For us ADHD folk though - we walking contradictions - the joy of planning can be hampered very quickly with the overwhelm of shopping, cooking, eating and cleaning up (ew!).
Here’s a peek into how I tackle meal planning and some tasty and ADHD friendly discoveries I've made along the way.
Meal Planning Tips
- Keep it Simple: I stick to uncomplicated recipes - stuff I can bang on one baking tray and leave in the oven for half an hour.
It’s like the slowest version of a microwave meal, but so much tastier and so much better for our brains.
- Make it Colourful: This doesn’t mean that it has to get complicated, but think about different coloured veg, fruit and meat you can throw onto that baking tray. The variety hacks our ADHD brains into not getting bored and the more colours - the wider range of nutrition! Double bubble!
- Balanced Diet: I try to focus on making main meals with fresh, healthy ingredients low in fat, sugar, and salt. This gives me room to eat a whole thing of Jaffa cakes from time-to-time. You don’t have to be a monk about it, just take in a bit less of the stuff that we all know isn’t great for us. Then a little less, then a little less.
- Step-by-step: We ADHD folk love to take on a whole lotta change in a really short space of time. This won’t work like that.
You don’t have to cut fat, sugar and salt out of your diet in their entirety, in one go. Just replace things one-by-one. Maybe instead of chicken dippers, have a chicken breast - it’ll bang in the oven and be cooked in 30 minutes - just like the dippers would be. - Routine: I’ve eaten Shreddies for breakfast, every day, for about 3 years. I always eat them after I’ve had my shower, which I do first thing in the morning, after I wake up. Timers are not actually your friends when it comes to routine.
Energy conservation is the name of the game. Pick key moments of the day, like “when I get up” or “when I get back from taking the dog for a walk”. Tie these routine events to routine meals / foods and it’s easy peasy. You could even go whole hog and make Monday your chicken day, Tuesday your pie day, Wednesday your fish day etc. Whatever you can do to minimise the amount of energy you spend on making decisions, do it! You’ll thank yourself. - Hydrate: Water is my best friend. Staying hydrated helps me maintain focus throughout the day.
Foods That Help
- Fresh Fruits: Apples, bananas, and berries are my go-to snacks. They’re like a natural sugar high without the crash.
- Whole Grains: Brown rice, quinoa, and whole grain bread keep me full and focused.
- Lean Proteins: Chicken, fish, and legumes give me sustained energy throughout the day.
- Vegetables: I load up on leafy greens, carrots, and bell peppers. They’re packed with nutrients and keep my brain buzzing.
- Omega-3 Rich Foods: Salmon, flaxseeds, and walnuts are brain-boosting powerhouses. They help me stay sharp and attentive.
- Avoiding the Nasties where you can: I try steer clear of sugary snacks, fizzy drinks, and processed foods. They tend to send my ADHD symptoms into overdrive. That being said the odd can of coke or whole thing of Jaffa cakes isn’t going to kill you. We need that dopamine from time to time. Be kind to yourself and do what feels right for you.
All in all, meal planning and eating better than I once did has been a cornerstone of my journey with ADHD.
With a bit of organising and the right foods, managing ADHD symptoms gives you an edge in feeling better day-to-day when you have ADHD.
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Moving Your Body
I don’t think there is a right-minded person on this planet who would accuse me of being “sporty”.
I am not someone who revels in the idea of a run or a swim or pushing weights or going to classes - don’t even get me started on fucking cross-training!
Alas, though, many would accuse me of being an adult (hilariously), and so, I am happy to conform - in my own way - to the virtues of taking my physical wellbeing somewhat seriously.
At this point, I should confess that one of my pre-diagnosis hyper-fixations was, in fact, weight training. I know my onions when it comes to the body and exercise. Still doesn't make me "sporty" though.
Like I said earlier, I did hire a PT as part of my little experiment and I did remember the good feelings of being able to lift a lot of metal circles attached to a metal stick. It was weird.
The 2 main takeaways I got from my PT experience was that whatever exercise plans I made they had to be a) realistic and b) something that my ADHD brain enjoyed.
Realistic Exercise Plans
When I talk about a realistic exercise plan I’m talking about one that you could realistically weave into your life without having to change too much.
Just like with the food planning, take all of these things step-by-step.
You are not going to join a gym and immediately do 3 classes and 2 sessions of weights a week, every week. You think you are, but I’m telling you, you’re not.
I’m not even sorry about telling you. You’re just not.
What you are FAR MORE LIKELY to do is 30 minutes of weights in your first week, then never go back because you’ll forget to go one day and the shame will be too much for you to bear.
Just me? Maybe that’s just me.
My point is - this shit is OK to admit. It doesn’t make us any less. It actually makes us more to understand our patterns and actively work to address them.
My "realistic" exercise plan was to not have an exercise plan at all and just take opportunities to do some exercise - by stealth.
I do go for a semi-regular walk with a friend of mine, most days.
We walk for about 4 miles in total and, honestly, we’re shooting the shit the entire time and I hardly notice I’ve walked all that way.
Gaslighting Myself
An incredible hack I found was to convince myself that certain activities weren’t exercise at all - they were fun-filled, reward-laden, mood-boosting things to do, is what they were.
I still do it and I get the exercise I need.
Here are a few ways I manage to convince myself to get my body moving:
- If I go to a shopping centre I purposefully walk the longest route possible to the next shop. More steps and I usually walk a bit quicker because I want to look at the pretty things to buy.
- When I have my son for the weekend I book us on outdoor trips or take him swimming. My heart rate goes up just walking about with him and I don’t notice I'm "doing exercise" because I’m having a great time with kiddo.
- Garden chores or washing the car at home brings a double benefit. I get to tick off my exercise for the day / week AND I get the lawns cut / a clean car.
By incorporating these activities into my routine, I manage my ADHD symptoms while taking the “boring” out of “boring exercise”.
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Unexpected Gems
I get it - it’s almost a cop-out to say that therapy, diet and exercise are the most effective alternative ADHD treatments - they take time and they can be hard work.
The following little beauties, however, might be a good place to start as they offer almost instant lifts to your mood and state-of-mind without having to lift a finger.
Napping
Literally - no fingers lifted - if anything all fingers are well and truly down!
No word of a lie - when my approach to napping shifted, my “everything” shifted with it. I know that it’s not possible for everyone, but if it is for you and your resistant to it - hear me out. This is my current approach:
I have ADHD. Trying to function in a world build by people who don’t have ADHD is really fucking difficult.
So I created my own world - built by ADHD. Quite simply, I accept myself and when I’m tired and I just…go to bed.
I don’t think about it, I don’t shame myself about it, I just do it.
Sometimes I sleep for 10 minutes, sometimes for a couple of hours.
Sometimes I don’t even sleep at all - but taking myself off to a dark, quiet place for some me-time can often mean the difference between finishing a bit of work and throwing my computer in the river.
Being completely transparent with you here - this “me-time” can often result in some….ahem…”self-lovin’ sessions” too.
Spending half an hour with Pamela Hand-erson doesn’t half clear the cobwebs on an otherwise gloomy day.
It's nothing to be ashamed of, it’s perfectly natural and it does wonders for a sustained dopamine hit.
Radio 4 Comedy
It’s well known that smiling and laughing can lift our moods instantly, and to surprisingly high levels.
I purposefully choose the radio over the TV because…who listens to the fucking radio?!
Finding a comedy show on the radio means I only need to find a maximum of 30 minutes to listen to the radio and take my laughs because I’m going to get bored of listening to the radio, because WHO LISTENS TO THE RADIO?!
I love TV and film - who doesn’t? Weird people, that's who.
But the TV is undeniably addictive and energy zapping.
I try to limit my TV and film-ing to the evening, as I know I could easily sit and watch the news with my breakfast and it gets to 10 minutes before the end of Loose Women before I’m like ”What the fuck am I doing with my life?!”
For mid-day pick-me-ups, radio rules….because….who listens to the fucking radio?!
Journaling
OK, so this one does take a little bit of effort - but the mood lifting, experience-calming results from journaling are more or less instantaneous.
Journaling actually deserves much more than this little mention - it has been a guide, a comfort, a friend, a laugh and my saviour through times good and bad.
Particularly Gratitude Journalling - look it up - it's wild how good it is for your outlook on life.
Speaking specifically to the men reading this:
No, journalling is not just for teenage girls. No, it’s not just for women.
If you need it to be, journaling is really fucking manly! Manly men feel their feels and get them down on paper.
Buy a black leather one and use one of those fat builder's pencils, sharpened with a stanley knife if it makes you feel more manly about it - but, seriously, get the fuck on with it because it will change your life for the better.
I’ve got a whole suite of journaling content coming soon so sign up below so you don’t miss out!
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BONUS: Get Outside
The science is in - nature is good for an ADHD brain.
There is so much to stimulate us. All manner of sensory input, the sights, the sounds, the smells, the…ssflowers…I guess!?
I wonder if there’s something in the idea that people with ADHD are basically built for high levels of sensory input - I like to think it’s because, outside of the context of this modern world we live in, ADHD brains are clearly the hunter, gatherer, fixer, maker, entertainer, tribal stalwarts of our society and nature is our canvas on which we paint rich pastiches for the lives of those around us...or something.
Whatever it is, I always find peace and calm when I’m outside.
Which is secretly kind of annoying because I LOVE being indoors watching the films.
Walking contradictions, what can I say?!
Why Nature Rocks
Spending time in nature, especially in green spaces, is like a supercharger for anyone with ADHD.
The peace and awesomeness of the outdoors can boost concentration and cut down on stress. Your kids will benefit from it too - particularly if they have ADHD.
Making time for nature in my routine has been a safe and effective way to handle my ADHD symptoms.
Again, I’m not saying I’ve suddenly become Jonny Forest, but I have managed to weave together exercise and nature into a fun and enjoyable activity that I do most days.
Throw in a walk-and-talk therapy session in the woods…BOOM!
Take a lil bag of flax seeds with you to your walk-and-talk therapy session in the woods and you’ll be like ”What even is ADHD, anyway!?”
If you’re looking to add rocket fuel to any of these alternatives to ADHD medication, I highly recommend doing them outside.
It's a great way to manage symptoms and feel connected with yourself.
Whether it's a quick walk in the park or a weekend in the mountains, nature offers a refreshing break from the everyday chaos.
P.S. I know it’s scary - but turn your phone off too. See what happens.
(Spoiler - no one will die / get fired / get stuck down a well / or anything else so bad that it can’t wait an hour for you to turn your phone back on. Trust. We cool.)
For more tips on managing ADHD, check out our articles on ADHD and anxiety or learn about ADHD medication.
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Conclusion
Managing ADHD goes beyond medication, and there are numerous alternative methods that can be highly effective.
Therapy provides a space for deep emotional processing and personal growth, while a balanced diet and realistic exercise plans help stabilise both the body and mind.
Embracing unexpected tools like napping, journaling, and humour can offer quick relief, while spending time in nature is a proven way to reduce stress and enhance focus.
Ultimately, finding what works for you involves trial and error, and it’s important to be patient and compassionate with yourself on this journey.
By incorporating these alternative practices into your routine, you can create an holistic ADHD management plan that supports your well-being in ways that medication alone might not.
Book a call with me to see how we can build these into an ADHD management plan for you.
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