Experts recommend a holistic approach for living with ADD/ADHD.
As well as learning as much as you can about ADHD and receiving support
from peers and professionals, here are some self-care strategies that
can increase your well-being and help you function at your best:
1. Realize that having to focus all day can be draining and find the time to rest and renew.
This could mean playing a video game, taking a walk, reading a good
book, or just lying on the couch and staring at the ceiling! The most
important thing is to NOT feel guilty because taking the time to
re-energize your body and mind is an essential component of functioning
at your best.
2. Try to evaluate whether you are putting unrealistic demands and expectations on yourself.
None of us are perfect and having ADD/ADHD and executive functioning
challenges makes certain aspects of life harder. Practice recognizing
your accomplishments and all the good things that you do. And try to
develop some compassion for yourself if you fall short. See if you can
give yourself a break.
3. Spend time with caring non-judgmental people whenever possible. Creating a personal support system where you can be yourself and feel accepted is crucial for everyone, ADHD or not.
4. Find ways to feel grateful every day.
Most of us take so much for granted that we often overlook our
blessings. Do we have food to eat? A warm place to live? Our health?
Family? Safety? Some people keep a gratitude journal and others just say
a prayer of thanks every night. Do whatever works to remind you of
everything good in your life. When we read the news about starvation,
violence, loss, and terror, it can broaden our perspectives and lessen
the importance of losing our keys!
5. Practice taking
brief pauses throughout the day to become aware of what you are
thinking, feeling, or doing in the present moment. If we set
reminders (electronic or written) to trigger us to step back and observe
ourselves, it can help in so many ways. This observation can be called
mindfulness. Is my attention matching my intention? In other words, did I
really mean to be checking my emails right now? Is my neck tense? What
am I telling myself about this task I am avoiding? Developing the skills
to step back and observe ourselves can help us make sure we are acting
in our own best interests.
6. Exercise! Dr. John
Ratey, professor of psychiatry at Harvard Medical School and author of
Spark: The Revolutionary New Science of Exercise and the Brain suggests
thinking of exercise as a form of medication for ADD/ADDH. Exercise
improves attention, energy, and mood. Anything aerobic, even 30 minutes
of brisk walking, can cause your brain to release endorphins, dopamine,
norepinephrine, and serotonin. These brain chemicals increase your
ability to focus and pay attention. So if you're feeling stuck,
overwhelmed, or don't know where to start, try running up and down some
stairs or doing jumping jacks!
7. Keep yourself fueled with healthy food and liquids throughout the day.
This means different things to different people, depending on whether
you are a vegetarian, a meat eater, on a Paleo diet, or whatever!
Regardless, a diet low in sugar and simple carbs and high in fruits,
vegetables, and good quality protein is probably best. Try not to go too
long without eating and keep yourself hydrated. These all add up to an
optimally functioning brain and body. If you tend to hyper-focus, you
may want to set electronic reminders: Don't forget to eat!
8. Get enough sleep.
Staying up late seems to go along with ADHD and some people get a
second wind at 11 p.m. It helps to develop a bedtime routine that will
work just for you. For at least an hour before bed, what could you do
that would allow you to relax, let go of the day, and get ready for
sleep? Some suggestions are keeping the lights low, listening to
relaxing music, slow stretching, meditation or yoga, turning off
electronics, and settling into bed with a book. What time should you
start winding down? Once you've figured it out, set an alarm to remind
you to start your routine. Not easy, but getting enough sleep can
improve your whole next day and help you function at your best.
