Just the act of writing down a plan of action can release some energy which can help calm your mind. Break down large, overwhelming tasks into smaller, more manageable action steps. [2] X Research source Consider what resources you will need and what distractions you can eliminate. Be sure to include time for short breaks in your plan.
CBT teaches specific methods for changing your thinking so that you can feel mentally and emotionally calmer and more in control. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Family therapy can assist by addressing some of the interpersonal issues ADHD may cause. Techniques for problem-solving and effective communication are often introduced. [10] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Some research has indicated that eliminating foods high in processed sugars or containing dyes and certain other chemicals may alleviate some ADHD symptoms. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Mindfulness Meditation, in which you focus on being present in the here and now, has also shown some success in recent research. [13] X Research source Consult your medical professional before beginning any alternative treatments.
People with ADHD may especially feel the effects of lack of sleep as the brain goes into hyper-mode the next day to compensate for the loss. Establish a sleep routine so that your mind and body are calm. Turn off your electronic devices, dim the lights, make some tea, meditate, etc. These regular actions signal to your brain that it is time to slow down. Eating healthy does not necessarily mean adopting an elimination diet, although it is one form of treatment for ADHD. Maintaining a balanced diet (including drinking water) not only helps your overall health, but ensures that your brain has the necessary nutrients to function at its best. Regular exercise not only improves your physical health, but can help with focus and memory, as well. Some studies have indicated that martial arts, in particular, benefits people with ADHD because they include a mental aspect, along with the physical, and often involve some form of meditation.
