How to Manage Your ADHD Without Medications: 3 Tips You Can Start Using Today
- Olivia Bonanno
- Nov 29, 2023
- 3 min read
Updated: Dec 1, 2023
"It's like I have 15 internet tabs open in my head and I'm constantly shuffling between them."
It's not uncommon for people with ADHD to feel easily overwhelmed and quickly distracted by the next thing their brain tells them to do.
I've worked with and treated numerous clients with ADHD- parents, teens, medical professionals, teachers, managers, artists- and one primary thing is common- they WANT to focus, stay attentive, complete tasks, not miss parts of your important conversation... but the way their brain works is different from others without ADHD.
While there is a growing number of effective medication treatment options available to use, some don't feel ready or would prefer to try using alternative methods to taking a prescription. Some are looking for additional ways to manage their symptoms behaviorally, in addition to their medication regimen.
The following are 3 tips to managing ADHD outside of medication.
ADHD Tip #1 - Reminders and Alarms
Sexy first tip, I know. I even have examples...
-Use phone reminders (or an Alexa, Google Home, etc) for alarms to appointments, important scheduled activities, meetings and chores
Friday is trash day? Set alarm on Thursday night
-Use MULTIPLE alarms if needed
5pm: Trash out tonight
7:30pm: Trash out NOW
9pm: Don't you dare get in bed without the trash out
-Beware the Snooze Button….. You’ll start to play with fire. That's why multiple separate alarms work best
ADHD Tip #2 - Visuals: See it to Believe it (or at least remember)
-Many people with ADHD need visual reminders
-“Out of sight, out of mind” could be a life motto
-Have visible clocks throughout your home and in each room for visual reminders of time
-This will ideally help keep you on time for any important tasks/appointments
-It will remind you that, no, you REALLY don’t have 5 more minutes
-Large calendars also serve as visual reminders of what is to come in a day, week, month
-I personally use this fridge dry erase magnetic calendar (markers included- yay!)
"No, you STILL really don't have 5 more minutes..." -famous internal dialogue of someone with ADHD
ADHD Tip #3 - Stop Procrastinating... start small
-Break large projects into specific, detailed “chunks”
-Give yourself smaller, attainable goals instead of 1 that feels big. For example:
“I need to clean the house this weekend”
“I will clean the bathrooms on Saturday and the bedrooms on Sunday”
“I will clean the half bathroom on Saturday morning and the full bathroom on Saturday afternoon”
“For the full bathroom, I will clean the sink, mirror and toilet, take a break, then finish the shower”
Bonus: “I’ll play some good music and keep sugar-free flavored water near by for extra breaks if needed”
-Break it down into specific, detailed steps as to not feel so overwhelmed
ADHD is NOT your fault, but it is your challenge
You didn't ask for this ADHD life, but alas, here we are! Self-love and self-acceptance is key. Give yourself grace. Don't beat yourself up. Thank your family and friends for their patience.
Want to learn more ADHD coping skills in the meantime? Check out my Etsy Store and buy my ADHD Coping Skills mini-course. Sarcasm included.
About the Author:
Olivia is a board-certified Psychiatric Mental Health Nurse Practitioner and is Perinatal Mental Health Certified through Postpartum Support International. She has a huge passion for maternal mental health. She has experience working as a mother infant nurse and providing psychiatric treatment to those in all stages of the perinatal journey. Olivia believes every mother should be educated on how to care for their mental health before, during and after pregnancy. She believes "Mommy's Mental Health" is a movement; one that calls attention to the physical and emotional struggles mothers go through and one that opens the door to conversations with families and friends.
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