7 Expert Tips for Managing ADHD Without Medication, From a Doctor With Personal Experience

Working at the NHS adult ADHD service as both a psychiatrist and integrative psychotherapist, Dr. James Kustow also runs a private practice on Harley Street in London. He is globally recognized for his work in mental health education. who also deals with ADHD personally .

Over the last fifteen years, he has been unraveling the intricate aspects of this condition, and now presents his management tactics in his latest publication. How to Flourish with Adult ADHD: 7 Foundations for Concentration, Efficiency, and Stability .

Although the book provides further details, this guide will offer practical takeaways from Kustow’s “how to flourish” technique.

1. Foster a mentality geared towards development and progress

The pillars outlined by Kustow in his book are meant to be adhered to sequentially. As he has worked extensively with individuals over the years, ADHD I comprehend the sequence of priorities, with the first pillar focusing on mindset. "Having the incorrect mindset at the start will prevent you from understanding the subsequent pillars," he explains, noting that this involves adopting the right attitude. diagnosis For numerous individuals, receiving an official diagnosis lessens the sense of embarrassment linked to ADHD. Mistakes made over several years start to seem less significant when patients understand that these issues aren't due to personal failings.

Embracing a growth mindset—a concept introduced by Carol Dweck, an American psychologist—enables you to view your supposed shortcomings and deficiencies as chances for development, according to Kustow.

A useful approach to tackle negative thought patterns is to identify them promptly, examine them closely, and when suitable, consider a more precise and balanced perspective, referred to as "reframing".

Kustow emphasizes the use of uplifting and invigorating language. He states, "Patients who collaborate with me agree to refrain from speaking negatively about themselves," recognizing that reversing years of adverse internal dialogue requires consistent effort.

2. Anchor your sleep

About 80 percent of individuals with ADHD mention staying awake later than typical, and out of these, around 60 percent experience daytime sleepiness, resulting in several negative consequences. Kustow outlines a series of such issues. tips to optimising sleep , as follows.

Let your body be your guide, he advises. Should you feel fatigued throughout the day, this indicates insufficient restful sleep. Therefore, aim to extend your bedtime by 30 to 60 minutes for six nights each week over the course of one month.

Head to bed only when you feel drowsy: It might seem simple, yet going to sleep before your body feels ready can lead to restlessness and rumination.

Utilize your bedroom solely for sleeping (and intimacy). This implies eliminating all alerting activities like viewing television, browsing through devices, and even perusing books.

Tackle insomnia directly: When having trouble falling asleep or waking up during the night, leave your bed, move to another room, and engage in a calming activity under dim lighting. Over several weeks, this practice can help associate the bedroom solely with sleeping. Nonetheless, one of the best methods to solidify your sleep pattern is by setting consistent routines for both mornings and evenings. "Creating daily habits focused on taking care of yourself at these times makes managing other aspects much simpler," emphasizes Kustow.

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3. Assert mastery over your time

Unburden overwhelming thoughts By maintaining an ongoing "catch-all" task list where you jot down every item that comes up and requires attention over a span of three months, this practice can help minimize the items added to your daily to-do list. Beginners might find it helpful to transition to using a weekly action list according to Kustow’s recommendation.

The main point is not to push yourself too hard as it might become overwhelming. People with ADHD frequently face challenges related to tardiness. Kustow recommends padding your time estimates by adding an extra 30 to 50 percent to what you initially think tasks will require, whether this involves scheduling travel or meeting work deadlines. It’s also important to avoid missing meals and to schedule short breaks approximately every 45 minutes during which you stand up and move about. Engaging regularly in different types of physical activity outdoors and under natural sunlight can significantly benefit individuals with ADHD by providing energy and rejuvenation. Using a timer could assist with maintaining these routines.

4. Manage your environment

Frequently losing your keys or phone? Try making it more visible. It can be helpful to do this. Sticky notes scattered throughout the home According to Kustow, designating specific spots for essential items like your keys, phone, or work security pass can prevent significant mental stress for both you and people nearby. If you find yourself short on time to hit the gym, keep your workout gear packed and positioned near the entrance. Additionally, choose your work attire the evening prior.

Certainly, all of this becomes challenging when your environment is disorganized. Kustow recommends setting aside specific times to tidy up regularly. This applies to both your closet and shared spaces like the kitchen, ensuring each item has an assigned spot and labeling them where needed. Don’t overlook organizing your digital space; clearing out your inbox can significantly impact your well-being too. According to Kustow, resist the urge to hastily agree to every email request. Instead, she advises saying no outright rather than committing partially and then backing out later. When you decide to accept something, follow her "agree it, note it, file it" method by promptly entering all commitments into your calendar.

5. Nurture and exercise your body

The irregularities associated with ADHD make individuals more susceptible to various types of disordered eating behaviors like overindulging, binging, inconsistent meal patterns, and skipping meals, according to Kustow. People with ADHD often find it difficult to maintain a healthy weight; however, strict dietary restrictions should be sidestepped since these regimens are likely unsustainable and cutting out entire food categories may result in nutritional deficits.

For individuals with ADHD, maintaining regular and structured meal times is crucial to promote focused and distraction-free eating since they may struggle with recognizing satiety cues. It's advisable to limit consumption of red meats but include omega-3 fatty acids which are vital for brain health; these nutrients can be obtained from fatty fish such as salmon, anchovies, mackerel, trout, herring, and sardines. If you follow a vegetarian diet, walnuts and seeds like chia, hemp, and flaxseeds serve as excellent alternatives.

In Kustow’s view, food ought to be tasty, enjoyable, and nutritious, especially for individuals with ADHD. Achieving this can be facilitated by preparing meals ahead of time and meticulously organizing your grocery list to prevent impulse grabs of less healthy options when hungry. Keeping blood-sugar friendly snacks nearby—such as dark chocolate, raw unsalted nuts, an apple, or hard-boiled eggs—is an excellent strategy to sidestep energy slumps. Staying well-hydrated also plays a key role. Needless to say, consistent physical activity serves as a vital mood regulator; thus, identify activities you enjoy and integrate them into your routine.

6. Decrease your exposure to harmful substances

Toxic substances significantly fuel inflammation, and persistent exposure can disrupt brain functioning. Evidence is mounting regarding the link between ADHD and environmental toxins. While you shouldn’t dwell excessively on this issue, lowering your toxin intake matters. You might consider purchasing a water filtration system and switching to organic versions of household cleaners and personal care items. Additionally, cutting back on beverages contained in plastic bottles or metal cans would be beneficial.

To assist your body in detoxification, soaking in an Epsom salt bath several times per week can be beneficial. Additionally, using a sauna aids not just in flushing out fat-soluble toxins but also boosts dopamine levels. Should you lack access to a sauna, consider purchasing a sauna blanket for home use; brands like Higher Dose offer these products. Alternatively, adding certain supplements might prove advantageous. vitamin C , zinc, magnesium And B vitamins, potentially alongside pre- and probiotics, help support the detoxification process.

7. Regulate your emotions

Individuals with ADHD frequently experience internal restlessness, making it difficult for them to find calmness and relaxation. This constant agitation may result in heightened emotional responses and mood fluctuations. Dysregulated emotions might appear as stress, anxiety, anger, or even extreme irritability, along with episodes of shutting down or disconnecting from their surroundings. Unhealthy ways to cope with such feelings could involve turning to drugs or alcohol, working excessively, engaging in conflicts, developing unhealthy eating habits, or isolating oneself socially.

Positive methods to manage stress, nonetheless, might encompass vagus nerve exercises such as slow, deep diaphragmatic breathing, humming or chanting (‘ahh’ , ‘ooh’, ‘mmm’) ear stimulation (gently touching the skin on and around the ear can have a powerful calming effect) acupoint tapping on the head, face and chest, and sleeping on your right side, which new evidence suggests has a positive effect on your heart rate variability.

How to Flourish with Adult ADHD: 7 Foundations for Concentration, Efficiency, and Stability (Penguin) can be found in audiobook, eBook, and paperback formats.

For additional insights into living well with adult ADHD, consider visiting The Grove Practice

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