Managing ADHD symptoms: Lifestyle changes crucial to controlling impulses

If you are constantly tapping your foot, unable to sit still, or start multiple projects with excitement, only to struggle with completing any of them due to distraction and forgetfulness, these are some of the issues of living with ADHD, where focus and impulse control present persistent challenges.

Attention-Deficit/ Hyperactivity Disorder (ADHD) is often misunderstood as a condition solely affecting attention span. However, for those diagnosed, it includes a variety of challenges in daily life, impacting everything from task organisation to emotional regulation. While traditional treatments like therapy and medication are often beneficial, many people find that lifestyle changes may play a crucial role in managing ADHD symptoms.

For those with ADHD, making small lifestyle adjustments can bring significant benefits to focus, emotional regulation, and well-being. According to the Centers for Disease Control and Prevention (CDC) there are some lifestyle adjustments that can help a lot:

• Consistent routines: Establish a predictable daily schedule to reduce stress and create stability. This helps minimise surprises and promotes smoother transitions between tasks.

• Visual schedules for children: Use visual aids to outline routines, such as morning steps or bedtime tasks, to create structure for children and encourage responsibility.

• Reward systems: Introduce rewards for completing tasks to motivate focus on desired behaviours, making responsibilities feel more achievable and rewarding.

• Minimise distractions: Create a clutter-free, quiet space at home for focused activities. Reducing external stimuli can improve concentration and help with task completion.

• Divide and rule: Divide larger tasks into manageable steps to prevent overwhelm. Using timers can help children focus in intervals with short breaks.

• Organise with planners: For teens and adults, using planners or digital apps to track deadlines and assignments can support better organisation and reduce forgetfulness.

• Regular physical activity: Exercise has been shown to improve focus and decrease impulsive behaviours. Encourage regular physical activity or join sports for added structure.

• Track your progress: Set aside time to talk about what’s working, discuss concerns, and adjust routines or add more breaks as needed.

• Revise routines: Be flexible and open to revising routines based on feedback or changing needs, as what works may evolve over time.

• Explore coping strategies: Try new techniques like mindfulness exercises, grounding activities, or sensory tools to help manage emotions and increase focus in everyday life.