How to Manage ADHD Without Medication

If you have Attention-Deficit Hyperactivity Disorder (ADHD), you likely have been told time and time again you need to take medication. In reality, though, you might find yourself wanting to forego drugs. While medication is helpful for many ADHD brains, it might not work well for everyone, and that’s perfectly fine. But then, you probably wonder how to manage ADHD without medication. Fortunately, some people have done it successfully, and the same tips and tricks might work for you.

In this article, you’ll learn:

• What ADHD is
• Why medication sometimes doesn’t work with ADHD
• How to manage ADHD without medication

What Is ADHD?

Before you can consider whether ADHD medication is right for you, you need to understand how the condition impacts your life.

ADHD is a neurological disorder that impacts a person’s ability to regulate their attention and/or energy levels. At the time of this publication, experts don’t understand the exact cause of ADHD, but researchers have observed structural differences in the ADHD brains when compared to those without the condition. In particular, the frontal lobe of the brain develops later on in people with ADHD, and this section controls the person’s ability to resist distractions, plan ahead, and make decisions.

To be diagnosed with ADHD, an adult must have at least 5 inattentive symptoms or 5 hyperactive symptoms. The inattentive symptoms include:

• Getting easily sidetracked by unimportant distractions
• Forgetting everyday activities
• A shortened attention span
• Diminished ability to complete school or work assignments on time or difficulty following instructions
• Avoids projects that have many steps or very detailed work, especially if the subject matter is not interesting
• Exhibits poor listening skills
• Often loses items

The hyperactive symptoms include:

• Leaving a desk or chair at inappropriate times
• Talking excessively
• Being constantly on-the-go
• Finds waiting difficult
• Consistently interrupts conversations
• Answers questions before the person has finished asking or finishes another person’s sentences for them.

Please note this information is provided as education only and is not meant to diagnose. If you suspect you may have ADHD, please speak to a qualified mental health provider.

Medicine and ADHD

Most people who receive an ADHD diagnosis from a doctor also get a prescription for a stimulant medication.

While it might seem counterintuitive to give a stimulant to someone with hyperactivity problems, it turns out the term “stimulant” is a bit of a misnomer. Stimulants don’t actually provide you with more stimulation. Instead, they prompt the production of dopamine and norepinephrine in your brain. Both of these chemicals, which fall under the neurotransmitter category, increase your ability to concentrate and remain motivated. For many people, the medications help immensely.

However, all medications have side effects, and ADHD pills are no exception. People who take them might experience the following:

• Sleep problems, especially if the medication is taken too close to bedtime
• Increased anxiety
• Blood pressure and heart rate alterations
• Tics becoming more noticeable
• Diminished appetite
• Weight loss
• Sped up heart rate or higher blood pressure (people with a history of heart disease or high blood pressure should not take stimulants)

How to Manage ADHD Without Medication

Medication isn’t a one-size-fits-all deal. Some people with ADHD will prefer to be on medication, while others will find the side effects outweigh the benefits of taking it. Fortunately, ADHD isn’t a condition that will get worse or become life-threatening without medication. You can very much continue to live with ADHD unmedicated, just as you are now.

Still, navigating ADHD without some type of intervention isn’t recommended. Untreated ADHD comes with many risks, including:

• Mental health problems such as depression, low self-esteem, and anxiety
• Increased substance use or abuse
• A heightened mortality rate, especially for those diagnosed in adulthood
• Relationship difficulties
• Career instability

So, managing your ADHD in some way is advisable, even if you don’t choose medication. Here’s what you might want to try:

Therapy

Many people with ADHD benefit from talk therapy, regardless of whether they’re on medication or not. Most therapists have extensive experience working with clients with ADHD. However, for the best results, you’ll want to look for someone who specializes in it.

Several therapeutic modalities work well for ADHD. Among them are cognitive-behavioral therapy (CBT), art therapy, mindfulness-based therapeutic theories, dialectical behavioral therapy (DBT), and so on. Children with ADHD may also benefit from play therapy and other behavior-based techniques.

To find the right therapist for you, you may need to shop around a bit. Therapy is most successful when there is a good connection between the therapist and the client. So, don’t be afraid to try a therapist or two before settling on one. Many counselors also take some types of insurance, so you might want to find one in your network to lessen the overall cost.

ADHD Coaching

Coaches and therapists may seem similar at first, but they actually serve different purposes. Both professionals will consider the unique needs and strengths of you, the client, but coaches usually focus more on helping you find solutions rather than concentrating on your emotions and thought patterns.

So, if you struggle a lot with the practical aspects of ADHD but otherwise have great mental health, you might want to hire a coach.

Here’s a crucial thing to remember, though: because of your ADHD, your brain works differently than other people’s brains do. And that’s not a bad thing! However, it means coaching techniques used on people without ADHD may not work for you. To get the most out of your coaching sessions, you’ll want to find a coach who specializes in working with people who have ADHD.

Finally, please be aware that anyone can call themselves a coach or a therapist and face no legal repercussions, even if they don’t have the credentials. Make sure your therapist or coach has received the proper certifications and licenses for your region. If you’re not sure what certifications and licenses they hold, don’t be afraid to ask them!

Accept  Your ADHD

No matter which treatment route you choose, accepting your ADHD goes a long way to improving your life with the condition.

Often, people with ADHD experience a lot of shame because they believe their ways of doing things don’t measure up to other people’s. For example, many people with the condition have a more difficult time keeping their house clean. So, they may feel too ashamed to have people over.

Others experience difficulties at work or in relationships, leading to them wondering what’s wrong with them.

Here’s the good news: there’s nothing wrong with you. You just have ADHD!

Once you accept how this condition impacts your life, you have the opportunity to try out different tactics and find ones that work for you. You don’t have to do things the way everyone else does if it doesn’t work for you. Finding your own way feels empowering emphasizes your strengths.

Focus on What You Do Well

So many people, even professionals, focus on what ADHD can’t do that people with the condition sometimes internalize the message that they’re abnormally inadequate. That can’t be further from the truth!

In fact, many people with ADHD have distinct talents. ADHD symptoms sometimes lead to increased creativity. Particularly, the impulsivity common in ADHD might lead to more original ideas.

Likewise, if you experience an increase in focus when you’re doing something you like, you might excel in a career in that subject. Of course, all jobs have aspects people like and dislike. However, if you find a job with a minimal amount of tasks you don’t like, you’ll be more likely to excel.

Develop Strategies for What You Don’t Do Well

Strategies aren’t one-size-fits-all, but there are some that work for a lot of people with ADHD. The first steps to figuring out what works for you involve simply noticing what works well for you. So, try some of these out and keep the tactics you find useful.

Simplify Your Tasks

Most people with ADHD find it easiest to complete tasks if they’re simpler. So, try to simplify your tasks as much as possible.

Of course, this might be easier said than done. However, most tasks can be broken up into smaller steps. Divide your work into tinier milestones and focus on doing one at a time. Then, give yourself a reward afterward.

Accomplishing tasks in this way allows you to work with your shorter attention span. It also gives your brain the dopamine hit it craves at the end of the task.

Some simplifications might include:

• Cleaning only one area of your home at a time
• When you don’t feel like doing something you need to do, tell yourself you’re just going to go look at it. Then, decide whether or not you have the energy to do it
• Combining all your errands into one trip
• Setting 5-15 minute timers and doing your activities for that length of time

Ask for Help

No matter how much you simplify, life is far from simple. Everyone has multiple things going on in life simultaneously. As such, people with ADHD sometimes have a hard time remembering everything and staying on top of their tasks.

So, here’s a reminder: there’s nothing wrong with asking for, hiring, or otherwise acquiring help. If you struggle with chores, for example, ask your older children, your partner/roommate, or a friend to help you out. If you have a hard time cleaning or doing the laundry, hire a professional house cleaner or send the clothes to a laundry service.

Likewise, technology can help you streamline your tasks. Using applications like Monday.com or Asana to keep track of what you need to do will prevent you from forgetting things. Setting reminders on your phone about important dates and responsibilities also helps many people!

More About Living with ADHD

No matter which route you choose, you should always speak to your doctor before starting or stopping any medication. However, these tips for how to manage your ADHD without medication will help you out no matter if you choose to take pills or not. So, enjoy this journey of self-discovery!