����ý

When people ask me what it’s like living with ADHD, I give them this comparison: Imagine living your day-to-day’s like a roller coaster. A constant sensation of highs and lows with the occasional unexpected turns. To an extent, the world to me can be anxiety-ridden and often overwhelming as I’m flooded with barrages of random thoughts that don't seem to stop.

Luckily, in today’s world, we have proper treatments for this disorder in the form of medications. Stimulants such as Adderall, Vyvanse, and Ritalin can help people who struggle with ADHD.

However, acquiring these medications is a significant feat as there is hardly a large enough supply to comply with ever growing demands. I have experienced instances where I was unable to acquire my prescribed medication due to these shortages and was left wondering how I would keep up with school when I couldn’t even bring myself to focus for 5 minutes without my meds. It was this dilemma that led me down a more holistic path of managing my ADHD; more specifically, I asked myself: How can I change my behaviors and thought patterns to help me get through ?

For context, ADHD or Attention-Deficit/Hyperactivity Disorder is a neurodevelopmental disorder that generally can be classified as someone who has difficulty paying/maintaining attention, inability to regulate impulsive behaviors, and is often in their own world. But formally, ADHD is classified into three types (CDC,2022):

��

1. Inattentive Type - which means that the individual typically has a hard time with organization, task prioritization, attention to detail, and following instructions.
2. Hyperactive-Impulsive Type - which means that the individual often compulsively fidgets or talks because of their inability to stay still. Additionally, they may find themselves impulsively interrupting others or forgetting about unfinished activities.
3. Combination Type - this is mostly a combination of both Inattentive and Hyperactive-compulsive

Before I get into my strategies, I want to preface that how I manage my condition may contradict how other people handle their ADHD battles. Personally, my challenges lean towards that of someone with ADHD-Inattentive, so my strategies are geared towards my situation. Nonetheless, I hope that my tips can inspire you in some way to take the leap and find what works for you.

The Power of Routines ��

Implementing routines into my life was a serious game-changer in terms of managing my ADHD. For the longest time, I considered myself to be a “go with the flow” type of person, letting myself become swayed by my moods and impulses. Ultimately, living by that rule led me to feel very disorganized and all over the place. That’s where the power of routine comes in, providing me with the predictability and overall balance that was desperately needed in my life.

Incorporating structure into my life allows me to walk into each day with a set plan (and some motivation) to accomplish what I need to get done. Recently, I’ve started to take the habit of extensively planning my day through Google Calendar. In doing so, I can be realistic about what I can accomplish in a day, and thereby prioritize the important things.

Efficiently Managing your Time

Another challenge I experienced was maintaining focus while doing my work. I often found myself getting lost in thought when doing things that were mundane or tedious. So, a way to counter my tendency to doze off was to work using the Pomodoro Technique. If you’re unaware of the concept, essentially it’s conducting your work in intervals: your work block (typically 45 minutes) and your rest block (typically 10-15 minutes). The whole idea is that you’re working in short spurts of energy rather than a slow, prolonged pace. I personally enjoy working in these blocks because it gives me the challenge to get as much as I’m able to get done while also providing me flexibility to work on various classes in one sitting.

Good Ol’ Exercise

�� Yes, I know you’ve heard this type of tip plenty of times: the old-fashioned exercise miracle! Seriously though, making an effort to consistently get some exercise can do wonders for you! Exercise can have a profound impact on both your physiological and psychological health as you stimulate the production of neurotransmitters such as dopamine, norepinephrine, and serotonin, which essentially control your mood and “reward center.” If you’re having motivation trouble for starting exercise, try to find an activity that works for you and make sure to start off small. For myself, I try to make sure I incorporate some form of exercise multiple times in a week- whether that be going for a run, playing basketball, or hitting the gym. Making myself do this is often very rewarding for me and helps to alleviate any lingering anxiety that’s mustered up.

��

References

Aumann, M., & Sachdev, P. (2022). Slideshow: Natural Remedies for ADHD . WebMD.

��

Centers for Disease Control and Prevention. (2022). What Is ADHD? Centers for Disease

��

National Institute of Mental Health. (2022). Attention-Deficit/Hyperactivity Disorder .

Www.nimh.nih.gov; National Institute of Mental Health. -adhd

��