How to cope with ADHD without medication

For the past few years, there has been a shortage of ADHD medication. People can’t get their pills or have to wait a long time to get them. The medication, which requires a diagnosis to get, has been shown to drastically improve quality of life. Not getting them could result in comorbid conditions like anxiety and depression, decreased quality of life, and strains at work and in relationships.

If you’re someone with ADHD stuck waiting for your medication, is there anything you can do? While coping mechanisms can’t make up for a lack of prescribed medications, they can help make your life a little easier and your quality of life a little higher. 

Lifebulb Counseling and Therapy, a leading mental health provider, provides online therapy for people with ADHD and other neurodevelopmental conditions. They specialize in providing therapy and life coaching for those with ADHD. Although not all of what they do, helping clients find coping mechanisms that work for them is one way they help improve the quality of life for those with ADHD. 

These are the tips they recommend for people struggling with ADHD.

1. Break Tasks into Manageable Steps

Divide larger tasks into smaller, more achievable steps. This approach helps individuals with ADHD avoid feeling overwhelmed and promotes a sense of accomplishment as each step is completed. 

People with ADHD may have trouble conceptualizing a task from start to beginning. It can feel too big and daunting to even begin. To prevent this type of procrastination, break down your tasks into small, easily manageable steps. For example, “clean the house” is too broad of a task item. It leaves too much room for your ADHD to hijack your brain: what do you clean first? How thoroughly do you clean? When do you stop cleaning? Instead, make a list that breaks down the tasks: Put dishes away, start dishwasher, start laundry, put away laundry, clean bathroom toilet and shower, etc. 

2. Use Tools for Organization

Utilize tools like digital calendars, task lists, or reminder apps to keep track of appointments, deadlines, and responsibilities. Establishing a structured system can help manage time effectively and reduce forgetfulness.

Obviously, a planner won’t work for everyone with ADHD. But structure is good for ADHD, even if you don’t enjoy it. What structure can you implement that helps your brain function better? Think about finding a structure that works in the same way as the bumpers do in bowling. They aren’t directing every rotation of the bowling ball, but they do help you keep on track. 

3. Implement Regular Exercise

Engage in physical activities that promote focus and reduce restlessness. Exercise releases endorphins, which can alleviate symptoms of ADHD and improve overall mood and cognitive function.

Exercise has proven to be instrumental in many people’s management of ADHD. Whether you run, walk, play a sport, or work out at home, do something that gets your heart rate up for at least twenty minutes today. 

4. Practice Mindfulness and Meditation

Incorporate mindfulness techniques into daily routines to enhance awareness, reduce impulsivity, and improve attention span. Mindfulness exercises, such as deep breathing or meditation, can help individuals with ADHD stay present and calm.

Traditional meditation can be hard for people with ADHD; their brains aren’t set up to sit still and not think. That type of meditation makes up a small percentage of the mindfulness exercises you can do. Look up mindful walking, nature walks, or movement meditation for something that fits your ADHD brain better. 

5. Establish Routine and Consistency

Create a daily schedule with consistent routines for tasks, meals, exercise, and sleep. Predictable patterns can provide structure and stability, making it easier to manage symptoms of ADHD and maintain productivity.

Once again, routine isn’t always comfortable for people with ADHD, but remember that managed chaos is better than outright chaos. Give yourself bumpers: From 7 to 9 you do a morning routine. From 9-12 are creative work tasks. 12-5 is meetings and simple work tasks. 5-8 is hobby time, maybe with some exercise in it, and 8-10 is nighttime activities. What goes on during those times? As long as they fit the category, it’s up to you. 

6. Seek Support and Guidance

Connect with a therapist, coach, or support group specializing in ADHD to receive personalized strategies and emotional support. Professional guidance can offer insights, tools, and coping mechanisms tailored to individual needs.

Therapy, although not medication, can be instrumental for people with ADHD. ADHD can have negative impacts on relationships, work life, and quality of life. When your personal hygiene isn’t great because you keep forgetting to shower, that’s going to affect your confidence and your ability to form relationships. What’s a coping mechanism you can use to take better care of yourself? Therapy can help. 

7. Develop Self-Compassion

Practice self-compassion by acknowledging challenges and celebrating small victories. Embrace self-acceptance and patience while navigating the ups and downs of managing ADHD, remembering that progress takes time and effort. Don’t go down a self-hate spiral just because you turned a project in late. Treat yourself like you would your best friend: forgive it, remind yourself of your strengths, and move on. 

By incorporating these practical coping mechanisms into daily life, individuals with ADHD can enhance their ability to focus, stay organized, and thrive in various aspects of life. Each step towards self-care and management brings them closer to living their brightest life.

If you want to try therapy for ADHD, Lifebulb Counseling and Therapy is a great place to start. Contact their team or browse their list of ADHD therapists to find one who fits your needs today.