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Yumeno

269d

Can someone who's dealt with unmedicated ADHD share advice on how to cope with my symptoms? I was diagnosed with ADHD 3+ years ago but don't take meds. It's something I'm open about trying but I've had a hard time this year thanks to insurance issues. For now I would like to try some other strategies. I've heard some people say caffeine helps. I've also seen "focus vitamins" sold in stores but not sure if they really work and if they'd be worthwhile. I have trouble sticking to routines and scheduling my time out. Currently I do freelance work from home so I need help with being more structured and not letting myself get overly distracted or frozen in place thanks to executive dysfunction.

Top reply
    • Arqaena

      89d

      @skeptic_ I second this. Even though I'm on medication, doing the above makes life so much easier. I've got alarms set to wake me up every morning, remind myself to take meds. I also love writing to do lists on my phone notes. I have one note only, and write down everything I need do to, things I want to look up etc. And I always keep it open on my phone to remind myself

    • skeptic_

      269d

      The most important thing is setting up structure for yourself. To do lists and/or schedules to keep yourself in line. They may have to be smaller to do lists also if you get overwhelmed easy (like me). Setting alarms, snoozing them instead of disarming them so it keeps annoying you until you do the thing you need to. Im not sure what can help with focus itself unfortunately.. I do know because of our attention spans, you don’t want to pile too much of the same thing one right after another. Every person has their limits and different amounts of different things they can handle, so it really depends on you. Some people literally can only focus for like 30 minutes max on one thing, so if you need 30 minutes of work and 15 minutes break between each half hour?? Then thats what you gotta do yk? Having 5 30 minute periods of work is better than sitting there trying to do anything in the first place. I waste so much time trying to figure out when or how to go about doing things when i could be MORE efficient with just a very simple plan and guidelines. I’m at work as I type this so I’m sorry if it doesn’t make sense and I can help try to elaborate later.. BUT I hope I might’ve given you something useful

      • Arqaena

        89d

        @skeptic_ I second this. Even though I'm on medication, doing the above makes life so much easier. I've got alarms set to wake me up every morning, remind myself to take meds. I also love writing to do lists on my phone notes. I have one note only, and write down everything I need do to, things I want to look up etc. And I always keep it open on my phone to remind myself

    • Ash.G

      269d

      I reward myself for even smaller accomplishments to boost my motivation. Also therapy works especially peer support.

    • Eoin

      269d

      I work well under pressure. But not when there is none. So I set myself challenges. Like in the next hour I will complete 6 of these tasks. Then I race myself.

    • Eoin

      269d

      Thank you

☝ This content is generated by our users and it is not a substitute for professional medical advice. Please consult with your physician before making any medical decision

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Some strategies suggested by individuals with ADHD include making sure your environment is working with your ADHD, dividing bigger tasks into smaller ones and rewarding yourself when you complete them, using timers for tasks, having clear storage bins and organizers, maintaining a day planner or bullet journal, and regularly going to therapy to learn coping mechanisms. Meditation, using fidget toys, simplifying tasks, getting a good night's sleep, and using noise-canceling headphones have also been recommended. Some people find that background noise like TV, music, or podcasts can help them focus. Using apps to set goals and reminders, and keeping physical calendars in view can also be beneficial. Caffeine and vitamin B1 have been mentioned as helpful for some individuals.

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