I was diagnosed with ADD (no H) at the tail end of 2016, and the steps I've taken since to address it have literally changed my life for the better. I wish I had gotten diagnosed sooner, or that my parents would have recognized the symptoms when I was a teen, because who knows where I could have been now if the last two decades of my existence hadn't been at least partially controlled by my condition. I look back at the years I wasted bumbling my way through college (it took me seven years of on-and-off classes to graduate) or slacking off with pizza delivery jobs, and I kick myself for not acting sooner. My goal with this thread is to share what I do and encourage others to share their coping mechanisms as well, in the hopes that we can all better each other's lives. If this post helps even one person here, it will have been worth it.
Yes, I do take medication now (10 mg methylphenidate twice a day), and it does help, but I truly believe that it has only been one part of a much larger series of changes I've tried to make. Below are some of the major (and minor) changes to my lifestyle that I've made that I think have had a massive impact:
Regular Exercise
I was never terribly out of shape, but I also never stuck to a regular workout routine. Last spring, I started running every morning before work. For the first time in my life, I've stuck with it for more than a month, and the results have been staggering. Not only do I feel healthier (-15 pounds and counting!), but it has done wonders for my self-esteem and daily focus. Starting my day by getting the blood pumping to my brain has been, I believe, the most effective change I've made.
Diet
Probably an obvious one, and it goes hand-in-hand with exercise, but I've been trying to pay more attention to what I eat. Now, I'm not going to sit here and say that I only eat all-natural, home-cooked, nutrient-rich meals, but simply cutting out a lot of fast food and processed snacks has helped my energy a whole lot, which in turn has led to more focus. I also try to make my lunch for work every day instead of relying on the cafeteria or nearby restaurants.
I still struggle with this, though; I fucking love food.
Fish Oil
I honestly don't know if this is making a difference or not, but the general health benefits of fish oil are well-documented, and I have read several articles claiming that they help with ADD too, so I take them every morning. Can't hurt!
List-Making
This is a big one for me. One of the biggest problems I faced with ADD was struggling with what to do next, and then just not doing anything at all. Making, keeping, and updating lists has helped tremendously. This can be very difficult when you're first getting started, and I still falter. The results are hard to argue with, though; when I end my day and look at my list of what I've accomplished, it's hard not to feel a sense of pride and accomplishment. No lootboxes necessary!
I don't normally like to plug products, but I recently got a Panda Planner, and it has been a fantastic way to organize my day and manage my task lists. I'd recommend any sort of paper planner, or even scratch paper. I've tried task apps, but I end up just ignoring them. There's something about having a written, physical list that works so well for me. YMMV.
Meditation/Mindfulness
This is the one I was iffiest on at first, but now I think it really helps. I try to carve out 15-20 minutes each day during downtime at work…and I color. It may seem silly, but there's a lot of satisfaction to be gained by slowly filling out the page with color, and it imparts a strong sense of control. I just put on my "Journeys through Space" music playlist and try to focus on the page and lines in front of me.
There are tons of coloring books aimed at aiding mindfulness, I highly recommend picking one up with a box of colored pencils and giving it a try.
Therapy
This will vary for a lot of people, and it hasn't been incredibly helpful for me, but I have seen some value in my therapy sessions. It helps having a safe space to talk about what I'm struggling with, and I can bring up issues that I wouldn't be able to with my wife. I will admit that I don't follow through with my therapy as much as I should, and it can be difficult to schedule sessions when you and your partner both work fulltime and have a baby to take care of too.
Anyway, I recommend that anyone struggling with AD(H)D, or anyone that thinks they may have it but aren't sure, to give some of these a shot. If you have your own strategies, I'd love to hear them!
Yes, I do take medication now (10 mg methylphenidate twice a day), and it does help, but I truly believe that it has only been one part of a much larger series of changes I've tried to make. Below are some of the major (and minor) changes to my lifestyle that I've made that I think have had a massive impact:
Regular Exercise
I was never terribly out of shape, but I also never stuck to a regular workout routine. Last spring, I started running every morning before work. For the first time in my life, I've stuck with it for more than a month, and the results have been staggering. Not only do I feel healthier (-15 pounds and counting!), but it has done wonders for my self-esteem and daily focus. Starting my day by getting the blood pumping to my brain has been, I believe, the most effective change I've made.
Diet
Probably an obvious one, and it goes hand-in-hand with exercise, but I've been trying to pay more attention to what I eat. Now, I'm not going to sit here and say that I only eat all-natural, home-cooked, nutrient-rich meals, but simply cutting out a lot of fast food and processed snacks has helped my energy a whole lot, which in turn has led to more focus. I also try to make my lunch for work every day instead of relying on the cafeteria or nearby restaurants.
I still struggle with this, though; I fucking love food.
Fish Oil
I honestly don't know if this is making a difference or not, but the general health benefits of fish oil are well-documented, and I have read several articles claiming that they help with ADD too, so I take them every morning. Can't hurt!
List-Making
This is a big one for me. One of the biggest problems I faced with ADD was struggling with what to do next, and then just not doing anything at all. Making, keeping, and updating lists has helped tremendously. This can be very difficult when you're first getting started, and I still falter. The results are hard to argue with, though; when I end my day and look at my list of what I've accomplished, it's hard not to feel a sense of pride and accomplishment. No lootboxes necessary!
I don't normally like to plug products, but I recently got a Panda Planner, and it has been a fantastic way to organize my day and manage my task lists. I'd recommend any sort of paper planner, or even scratch paper. I've tried task apps, but I end up just ignoring them. There's something about having a written, physical list that works so well for me. YMMV.
Meditation/Mindfulness
This is the one I was iffiest on at first, but now I think it really helps. I try to carve out 15-20 minutes each day during downtime at work…and I color. It may seem silly, but there's a lot of satisfaction to be gained by slowly filling out the page with color, and it imparts a strong sense of control. I just put on my "Journeys through Space" music playlist and try to focus on the page and lines in front of me.
There are tons of coloring books aimed at aiding mindfulness, I highly recommend picking one up with a box of colored pencils and giving it a try.
Therapy
This will vary for a lot of people, and it hasn't been incredibly helpful for me, but I have seen some value in my therapy sessions. It helps having a safe space to talk about what I'm struggling with, and I can bring up issues that I wouldn't be able to with my wife. I will admit that I don't follow through with my therapy as much as I should, and it can be difficult to schedule sessions when you and your partner both work fulltime and have a baby to take care of too.
Anyway, I recommend that anyone struggling with AD(H)D, or anyone that thinks they may have it but aren't sure, to give some of these a shot. If you have your own strategies, I'd love to hear them!
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