As many know, Attention Deficit Hyperactivity Disorder (otherwise known as ADHD), is a neurodevelopmental condition with core symptoms of inattention, hyperactivity, and impulsivity, often starting in childhood and continuing into adulthood. With ADHD, learning and developing skills, alongside maintaining concentration, can be difficult. Not having an official diagnosis and therefore no prescription for medication can make it a real challenge. But ADHD is not an uncommon condition, with 5% of all adults having a diagnosis, meaning it is likely you know someone who has it.
But this article isn’t about the symptoms of ADHD. The mistake many people make is with worsening their ADHD is through addictions like smoking, vaping and consuming alcohol. Especially with smoking and vaping, these provide only a temporary concentration boost, and can harm your health in the future. However, there are ways to ‘self-medicate’ without it damaging your health. But, self-medicate isn’t a word I would use. I instead prefer to say that it enhances concentration, and it isn’t a replacement for medication, but for those with ADHD, it certainly helps.
One of the best things you can do is physical movement. Go for a walk or run, go to the gym or partake in a sport. Exercises that you can do from home to make you more focused can be push-ups, crunches, jumping jacks or even yoga to name a few.
The second most important thing is to establish a sleeping routine that works. 8 or more hours of sleep improves attention span and moods, contributing to a higher level of productivity. A lack of sleep can also make ADHD much worse.
Eating healthily is also a big thing. The important necessity is to get the basics right – eat the best level of protein, fruit and don't eat too much junk food to ensure that mood fluctuations are less common.
Reading, fiction and non-fiction also helps. With ADHD it can be difficult to manage the world around you, and developing understanding from articles or novels can help boost confidence and help you learn more. This can be particularly helpful for developing teenagers as it helps their brain more receptive to knowledge. This is a great skill because a lot of people with ADHD struggle to read because of the lack of attention span.
Furthermore, I cannot emphasise enough how drinking water helps with alertness and should be anyone’s first thought when experiencing panic over an individual’s symptoms or anxiety. This helps you think in a positive light as well and makes you less likely to fall into addictions. One last thing I will recommend that has worked for me is chewing gum. Sugar-free is probably healthier but even sugary ones will clear your mind and even if you don’t have ADHD is a great, quick and effective way to kill anxiety for the moment.