This article was co-authored by George Sachs, PsyD. George Sachs is a Licensed Psychologist and the Owner of Sachs Center based in New York, New York. With over ten years of experience, Dr. Sachs specializes in treating ADD/ADHD and Autism Spectrum Disorders in children, teens, and adults. He holds a BS in Psychology from Emory University. Dr. Sachs earned his Doctorate of Psychology (PsyD) from the Illinois School of Professional Psychology, Chicago. He completed his clinical training in Chicago at Cook County Hospital, Mt. Sinai Hospital, and the Child Study Center. Dr. Sachs completed his internship and postdoctoral work at the Children’s Institute in Los Angeles, where he supervised and trained therapists in Trauma-Focused Cognitive Behavioral Therapy (TFCBT). He has been trained as a Gestalt Therapist and certified by the Gestalt Associates Training Program of Los Angeles. Dr. Sachs is the author of The Adult ADD Solution, Helping the Traumatized Child, and Helping Your Husband with Adult ADD. He has appeared on the Huffington Post, NBC Nightly News, CBS, and WPIX discussing his holistic approach to ADD/ADHD treatment.
There are 10 references cited in this article, which can be found at the bottom of the page.
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Attention-deficit/hyperactivity disorder, commonly known as ADHD, is a condition that causes problems with focus and concentration, impulsive decisions, and hyperactive behavior.[1] Millions of children and adults live with this condition and it’s very likely that if you have it, you’ll live a perfectly normal life. Medication is a common treatment, but this can have side effects that you might want to avoid. You could, however, improve your condition with some lifestyle remedies. While many alternative treatments show mixed results, they could alleviate your ADHD when paired with professional treatment.[2] It’s important to remember that these lifestyle treatments are not substitutes for therapy and medication, so always follow the treatment regimen that your doctor or therapist gives you along with making these changes.
Steps
Healthy Lifestyle Choices
There are many small steps you can take in your everyday life to improve your focus and concentration. Both children and adults often benefit from following a schedule, practicing a healthy diet, exercising regularly, and sleeping well. These are all positive changes you can make, and anyone can try them. Remember, however, that these changes often don’t treat ADHD on their own, so pair them with the prescribed treatment from your doctor or therapist for the best results.
Organize your schedule so you don’t feel overwhelmed. People with ADHD often focus better when they get organized. Draw up a schedule and stay on top of your tasks.[3]- A cluttered home or work area can also overwhelm you. Try tidying up a bit.
Exercise for 30 minutes at least 5 days per week. Regular exercise can burn off excess energy and also release hormones that improve concentration. Try to exercise at least 4-5 days per week, though more is even better.[4]- The specific activities don’t matter so much, just as long as you’re active. Playing basketball for an hour is just as good as lifting weights.
- You don’t have to exercise intensely. A 30-minute walk is great too.
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Get 7-8 hours of sleep each night. Lack of sleep makes it even harder to concentrate. Try to get a full night’s sleep each night to improve your focus during the day.[5]- If you have trouble sleeping, try doing relaxing activities like meditating or reading for an hour before bed. Avoid screens, because the light can stimulate your brain.
Go to bed and wake up at the same time each day. This is an important part of keeping a regular schedule, and it also helps you sleep better at night.[6]- This goes for weekends too. Don’t sleep in too late or you could mess up your sleep schedule.
Eat meals at consistent times to keep your blood sugar stable. Hunger makes your blood sugar crash, and focusing will be very difficult. Have your meals at the same time each day so your blood sugar stays regulated.[7]- Snacking in between your meals is helpful as well. Try packing some small snacks to have throughout the day.
Include complex carbs, lean proteins, and omega-3s in your diet. These nutrients are important for sustained energy and improved concentration. Include as many healthy foods in your diet as possible so you’re getting a steady dose of each.[8]- Good food choices are whole grain and wheat products, poultry, fish, leafy green vegetables, beans, and fresh fruits.
Reduce your caffeine and sugar intake. These can both make you feel jittery and less focused. Try to eat as little added sugar as possible and don’t have more than 1 or 2 caffeine drinks per day.[9]- Remember that other drinks besides coffee have caffeine in them, like tea or energy drinks. Be very careful with energy drinks, because one can could have 2 or 3 times the daily recommended caffeine serving.
- Check the nutrition labels on all the food you eat to measure the added sugar content.
Adjust your behavioral response with cognitive-behavioral therapy. CBT is the most common therapy treatment for ADHD. It re-trains your brain's behavioral response and could help you focus better.[10]- Other forms of talk-therapy aren’t as effective for ADHD, unless you also suffer from other conditions like depression or anxiety.
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Tips for Raising Children with ADHD
ADHD is more common in children, which poses a particular challenge for parents. Luckily, all of the lifestyle strategies for managing ADHD like following a healthy diet and exercising regularly also work on children. In addition, there are some management techniques that are specific for children. Try these tips to help your child manage and overcome their ADHD. If you need more assistance, then contact your pediatrician for more management options.
Compliment your child to improve their self-esteem. Children with ADHD frequently have self-esteem issues because they can’t concentrate on tasks like other kids can. Always provide plenty of positive feedback so your child doesn’t feel like they aren’t good at anything.[11]- Try doing activities with your child to discover what they’re good at. Then encourage them to stick with that to improve their self-esteem.
Be specific when you’re asking for something. Don’t use unclear words or language. Ask directly when you want your child to do something so they don’t get confused.[12]
Encourage your child to take part in social activities. Socialization is healthy for children, and could help your child discover activities they like. Schedule playdates or bring them to the park to play with other children.[13]- You could sign your child up for a team or club to encourage socialization.
- Remember to model good social behavior for your child as well. This helps them understand how to socialize.
Speak to your child’s teachers to monitor their performance in school. Your child’s teachers might notice behavior that you don’t see and provide some suggestions on how you can help your child.[14]
Use appropriate discipline if your child misbehaves. Don’t be hypercritical of your child or they’ll feel worse about themselves. Try simple time-outs rather than yelling.[15]- Also explain to your child what they did wrong. Use clear, specific language so they don’t get confused.
Learn stress-reducing techniques so you don’t get overwhelmed. Raising a child with ADHD can be stressful, so take care of yourself. Learn how to calm down and manage your anger so you don’t react poorly when your child misbehaves.[16]Advertisement
Unproven Alternative Therapies
In addition to conventional treatments, the internet is full of alternative therapies that proponents claim can help manage ADHD. Many of these techniques show mixed results at best, and some, like herbal supplements, could even be dangerous.[17] Others, however, might have some success. The following treatments could complement conventional approaches and most are harmless to try out. Just make sure you ask your doctor before taking any herbal supplements or giving them to your child.
Practice mindfulness meditation. Some people with ADHD report that regular meditation makes them more aware of their own mind and helps them control their concentration. Try it out for yourself to see if it helps.[18]- If you don’t know where to start, there are a lot of guided meditation videos online that you can use.
- Meditation is also an excellent stress-reducing exercise, which can improve your overall mental state.
Try yoga to increase your concentration. Like meditation, yoga can also help you focus and concentrate. Some people find that this helps their ADHD symptoms.[19]- Try joining a class or doing videos at home to get started.
Take zinc supplements. There is some evidence that a zinc deficiency could make ADHD worse. If your zinc levels are low, try taking a daily supplement to see if this helps you.[20]- If you don’t have a zinc deficiency, then this won’t help you. Ask your doctor for a blood test to measure your zinc levels first.
Try aromatherapy to improve your mood. Small studies suggest that aromatherapy with essential oils can improve ADHD symptoms. Results are mixed, but there’s no harm in trying it out for yourself.[21]- Chamomile oil was used in one study and is considered the most effective essential oil for ADHD.
Drink herbal teas to help yourself relax. Teas with lemongrass, chamomile, and spearmint can help you relax and might reduce your hyperactivity. Try drinking 3-5 cups per day and see if this helps.[22]- You can try other teas as well, but it’s best if they’re decaffeinated. Caffeine can make it harder to concentrate.
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Medical Takeaways
There are definitely some lifestyle remedies you can use that will make managing your ADHD easier. In addition, these techniques are overall very healthy whether or not they treat your ADHD, so they’ll be positive changes for you. However, these treatments are generally not as successful as medication and professional counseling for managing ADHD. It’s best to pair them with your conventional treatments from your doctor for the best results. Combined, these remedies will help you successfully manage your ADHD and live a fulfilling life.
Expert Q&A
- QuestionWill medication help with ADHD?
Lauren Urban, LCSWLauren Urban is a licensed psychotherapist in Brooklyn, New York, with over 13 years of therapy experience working with children, families, couples, and individuals. She received her Masters in Social Work from Hunter College in 2006, and specializes in working with the LGBTQIA community and with clients in recovery or considering recovery for drug and alcohol use.
Licensed PsychotherapistIt's not always the right option for everyone, but it can absolutely help. ADHD is often treated with stimulants that make it easier to focus and hold your attention. - QuestionAre natural options better than medication?
George Sachs, PsyDGeorge Sachs is a Licensed Psychologist and the Owner of Sachs Center based in New York, New York. With over ten years of experience, Dr. Sachs specializes in treating ADD/ADHD and Autism Spectrum Disorders in children, teens, and adults. He holds a BS in Psychology from Emory University. Dr. Sachs earned his Doctorate of Psychology (PsyD) from the Illinois School of Professional Psychology, Chicago. He completed his clinical training in Chicago at Cook County Hospital, Mt. Sinai Hospital, and the Child Study Center. Dr. Sachs completed his internship and postdoctoral work at the Children’s Institute in Los Angeles, where he supervised and trained therapists in Trauma-Focused Cognitive Behavioral Therapy (TFCBT). He has been trained as a Gestalt Therapist and certified by the Gestalt Associates Training Program of Los Angeles. Dr. Sachs is the author of The Adult ADD Solution, Helping the Traumatized Child, and Helping Your Husband with Adult ADD. He has appeared on the Huffington Post, NBC Nightly News, CBS, and WPIX discussing his holistic approach to ADD/ADHD treatment.
Licensed PsychologistIt really depends on the individual. For some people, medication is extremely helpful and coaching/therapy really doesn't help them function. For others, it's the opposite. In most cases, a combination of those two things is really going to be the best route. It's important to talk about this with a medical professional, though.
References
- ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2792653/
- ↑ https://www.mayoclinic.org/diseases-conditions/adhd/diagnosis-treatment/drc-20350895
- ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
- ↑ https://www.cdc.gov/ncbddd/adhd/treatment.html
- ↑ https://www.helpguide.org/articles/add-adhd/treatment-for-adult-adhd-attention-deficit-disorder.htm
- ↑ https://www.helpguide.org/articles/add-adhd/treatment-for-adult-adhd-attention-deficit-disorder.htm
- ↑ https://www.helpguide.org/articles/add-adhd/treatment-for-adult-adhd-attention-deficit-disorder.htm
- ↑ https://www.helpguide.org/articles/add-adhd/treatment-for-adult-adhd-attention-deficit-disorder.htm
- ↑ Lauren Urban, LCSW. Licensed Psychotherapist. Expert Interview. 3 September 2018.
- ↑ https://www.mayoclinic.org/diseases-conditions/adhd/diagnosis-treatment/drc-20350895
- ↑ https://www.cdc.gov/ncbddd/adhd/treatment.html
- ↑ https://www.mayoclinic.org/diseases-conditions/adhd/diagnosis-treatment/drc-20350895
- ↑ https://www.mayoclinic.org/diseases-conditions/adhd/diagnosis-treatment/drc-20350895
- ↑ https://www.mayoclinic.org/diseases-conditions/adhd/diagnosis-treatment/drc-20350895
- ↑ https://www.nimh.nih.gov/health/publications/attention-deficit-hyperactivity-disorder-adhd-the-basics/index.shtml
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2792653/#!po=75.0000
- ↑ https://www.psychologytoday.com/us/blog/the-best-strategies-managing-adult-adhd/201702/can-you-improve-adult-adhd-without-medications
- ↑ https://www.mayoclinic.org/diseases-conditions/adhd/diagnosis-treatment/drc-20350895
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2792653/#!po=75.0000
- ↑ https://chadd.org/adhd-weekly/smells-good-to-me-what-about-aromatherapy/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2796535/
About this article
To naturally treat ADHD, start by buying a daily planner to help you stay organized and create a consistent routine for yourself. It can help to make a few simple adjustments to your diet, such as including plenty of complex carbohydrates, protein, zinc, and omega-3 fats, all of which support healthy brain functioning and may improve focus. It's also important to get plenty of sleep to help you manage your symptoms, so aim for 7-8 hours per night if you're an adult or 10-11 hours per night if you're younger. Finally, consider working with a therapist who’s experienced in treating ADHD and aware of your desire to avoid medications. To learn more about lifestyle changes that might help, read on!
Reader Success Stories
"I believe my three-year-old has ADHD and/or ODD. My son's tantrums can last from thirty minutes to two hours. He's always restless, but gets ten to eleven hours of sleep each night. I'll try these remedies and see if they help. Thanks for the tips!"..." more
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