ADHD (Holistic Approach)

Exercise (CRITICAL—increases dopamine, norepinephrine, BDNF naturally, improves focus, reduces hyperactivity): Daily 30-60 min (aerobic + resistance training), Morning exercise ideal (sets tone for day, improves focus all day), High-intensity interval training (HIIT) especially effective (short bursts—dopamine surge), Outdoor exercise (nature, sunlight—additional benefits), Consistency more important than intensity, Sleep optimization (7-9 hours—ADHD adults often have sleep issues, poor sleep worsens all symptoms): Consistent schedule (same bedtime/wake time—even weekends), No screens 1-2 hours before bed (blue light suppresses melatonin), Dark, cool room (65-68°F, blackout curtains), Magnesium before bed (relaxes, improves sleep), Melatonin 1-5mg if needed (ADHD adults often low melatonin), Address co-existing sleep disorders (sleep apnea, restless legs—common in ADHD, treat to improve symptoms), Morning sunlight (within 30 min of waking—resets circadian rhythm, improves focus, sleep), Stress management (chronic stress depletes dopamine, worsens executive function): Meditation (improves prefrontal cortex function—even 10 min/day helpful), Mindfulness practices, Breathwork, Yoga, Therapy (ADHD coaching, CBT—skills training), Structure and routines (ADHD brains thrive on structure): Daily routines (same morning/evening routine—reduces decision fatigue), Lists and reminders (external memory—phone reminders, to-do lists, calendar), One task at a time (avoid multitasking—ADHD adults terrible at it despite trying), Break large tasks into small steps (reduces overwhelm), Timers (Pomodoro technique—25 min work, 5 min break), Declutter environment (visual distractions worsen ADHD—minimalist workspace), Reduce distractions: Phone on silent or airplane mode during work (notifications kill focus), Close unnecessary browser tabs, email (check 2-3x/day, not constantly), Noise-canceling headphones or white noise (if sound-sensitive), Work in quiet environment, Time-blocking (dedicate specific times to tasks—reduces decision fatigue), Neurofeedback (brain training—teaches self-regulation, improves focus, expensive but some insurance covers, 20-40 sessions typically), Limit screen time (screen addiction worsens ADHD—dopamine depletion from constant stimulation, set limits), Vocational fit (choose work that matches ADHD brain—high-stimulation, variety, urgency, creativity; avoid boring repetitive tasks), Support system (accountability partner, ADHD coach, therapy, support groups), Treat co-existing conditions (anxiety, depression—very common in ADHD, often need treatment), Consider medication if severe (stimulants effective—Adderall, Ritalin, Vyvanse, but side effects, try natural approaches first, some need meds + natural approach)