Part 1: How I manage my ADHD sans-medication
It's been six months since my diagnosis and I JUST got my psych medication management appointment on the books — for 5 weeks from now. In the meantime, here's how I'm coping.
Back in June 2021, I completed a three-session psych evaluation and was diagnosed with ADHD at age 32. (My mom wasn’t diagnosed until 64!) I’ve always been plagued by petrifying perfectionism and massive procrastination tendencies. Give me a two-week deadline to finish an article and you’ll have it at 4:59 pm on the day it's due (the due date means do-day, am I right?). I found myself losing my train of thought and zoning out during conversations or growing frustrated when someone didn’t just get to the point.
I’d make excuses like oh, I’m just lazy, I have brain fog today, I didn’t sleep well, blah blah. Then I learned that ADHD can look all kinds of ways — not just the stereotypical little boy terrorizing his elementary school classroom.
Unfortunately, these last couple of years have highlighted our shortage of available mental health professionals. I was continuously denied by several medication management psychiatrists (and in the state of Florida, they’re the only ones who can prescribe controlled substances) because they weren’t taking new patients until finally, six months later, I have an appointment on the books. For mid-February.
When it comes to managing my own mental health, I believe in taking a balanced approach. The combination of medication, a fitness routine, good sleep, and therapy/health professional support works best in managing my symptoms. I don’t want to rely on medication alone, but I know it sure will help!
In the meantime, I’ve been working on putting practices into place to manage my ADHD so I can stay sane, productive, and growing career- and life-wise. Whether you’re managing ADHD or just trying to be more focus in 2023, here are a few helpful tips.
Establish a Morning Routine
I thrive on having a light and flexible structure I build for myself. It gives me a safe container to get things done through clear steps, but is also an intuitive space I can evolve when necessary. I’ve finally honed in on what works for me personally and right now:
Wake up around 6 am, no alarm snoozing (which is hard to do when it’s followed by a dog nose boop)
Walk Ghost (said dog) for 25 - 30 minutes
Meditate for 10 - 20 minutes
Go to the gym for an hour (I’m following the Alive app 30-day Begin Again program) or do a 30 - 45 minute Peloton yoga class. On rest days, I’ll sit and read for about 30 minutes
Eat breakfast at the table (I have avocado on sourdough toast with a hardboiled egg every day — reduce decision-making)
Shower and get ready (I like to listen to a podcast while I prep)
Check my calendars and head to work (either at my home office or coworking space, depending on my mood)
In total my routine takes about 2.5 hours, so yes there are some days when I have to adjust. My non-negotiables are breakfast, participating in some kind of movement (whether it is a walk, strength training session, or yoga) and putting on “real” clothes.
There are seasons where it is necessary to make adjustments depending on energy levels and focus. For instance, there was a period of time I felt better suited for afternoon workouts and 6 am writing. Flexibility is key in discovering what works for you.
Set Focus Rules for Work Hours
I LOVE working remotely, but it doesn’t always add up to a productive day. After auditing my last few months to see what was and wasn’t working, I created a few simple “rules” to follow to maximize my productivity and focus by reducing distractions.
Start my day scanning my planner and writing out tasks and priorities
No multi-tasking during Zoom meetings. Take notes, ask questions, and engage in the conversation to focus better
Keep my phone away — either in a drawer, outside my office, or in my backpack (check it during bathroom breaks or at lunch)
No Instagram during work hours
Use two separate browser windows and monitors for personal and work — I have a Google account for work with its own set of bookmarks separate from my personal account to keep them organized. Close tabs as they’re completed
Don’t make too many overwhelming and harsh rules — just enough to put on a sticky note and tack to a computer monitor.
Use a Time Cube + Noise Canceling Headphones
I keep this timer cube on my desk for those days and projects I find myself procrastinating on. I’ll flip the timer over to the 30 minute side where the only thing I can do during that block is the task at hand.
No suddenly remembering I have to send that one email or text or check the weather. No online shopping. No getting out of my chair. I’ll keep a pad of paper next to me if derailing thoughts pop up so I can quick jot them down and forge on.
I don’t use my cube every day, but when I do I’ve found it can help me get into such a groove, I’ll even I tip the timer back over for another 30 - 60 minutes of uninterrupted flow. Using the cube instead of my phone timer lets me tuck my phone away to again, minimize distractions.
Along the lines of distraction minimization, I am obsessed with my AirPod Max headphones. I wear them while in my coworking office or at coffee shops (sans music or while playing this Binaural Beats: Focus playlist). They create a sort of zen zone to get my ish done. For me these were a worthy investment, but there are other more affordable noise-canceling wireless headphone options out there if you prefer.
Take True Lunch Breaks + Work Day Transitions
The downside of working from home means there is no clear transition from work hours to off hours. Also, it’s far too easy to eat lunch at my desk. But without clear breaks and transitions, keeping energy levels up and focus on can be extremely difficult.
For lunch, I step outside of my home office or pause Slack notifications and turn away from my screen at the coworking space. Sometimes I’ll take a short walk or watch a YouTube video to temporarily disengage from projects and reset my brain. I usually set aside about 30 minutes for a true lunch break. Again, this doesn’t happen every day — but I’m working on it, because I feel so much better when I do.
When I wrap up at the end of the day, I check over my tasks to ensure they’re completed, glance at the calendar for the following day, then shut my laptop and head out for a walk with Ghostie or settle down for a quick 10-minute relaxation meditation. This helps signal to my brain and body hey, it’s chill time.
Stay tuned for Part 2 out next week! The next set of tips are less work-centric and more focused on being present.