Living Well With ADHD by Guest Blogger Sophia Cavalli

Living Well with ADHD
We know from neuroscience that ADHD is the result of deficiencies and imbalances of specific neurotransmitters in the brain. ADHD can create profound problems with focus, attention, restlessness, follow through, distractions, memory, procrastination, and regulating emotions, etc. With new findings and discoveries, making some lifestyle changes can help manage the symptoms so you can live well with ADHD.

Below are a few tips that are useful for navigating ADHD and that many high performers use to achieve their goals.
Calendar it. Effective use of a calendar on your smartphone or computer can help you remember appointments and deadlines. Set up automatic reminders so scheduled events don’t slip your mind. Include items such as eating a snack, stress reduction breaks, and drinking water to stay hydrated.
Use lists. Make use of lists and notes to keep track of regularly scheduled tasks, projects, deadlines, and appointments. Track the completion of tasks throughout your day to stay focused on what’s most important.
Deal with it now. You can avoid forgetfulness, clutter, and procrastination by filing papers, cleaning up messes, or returning phone calls immediately, not sometime in the future. If a task can be done in two minutes or less, do it on the spot, rather than putting it off for later.
Consider diet. Healthy foods are more comfortable for the body to digest and provide needed nutrients. There are certain foods and diets that can assist with ADHD symptoms. If you are interested in customized meals, Whole Health Everyday can assist you with customized meals and create meals specifically for ADHD.
Get better sleep. Sleep deprivation can increase symptoms of adult ADHD, reducing your ability to cope with stress and maintain focus during the day.

• Avoid caffeine late in the day.
  
• Exercise regularly, but not within two hours of bedtime.
  
• Create a predictable and quiet “bedtime” routine
  
• Stick to a regular sleep-wake schedule, even on weekends.
  

Mindfulness. Let’s go deeper. While it may seem counter intuitive that paying attention on purpose can boost your focus, diminish your stress, and improve your impulsivity – it works!
Significant research shows that mindfulness can improve symptoms of ADHD such as distractibility, attention, and sense of wellbeing. Dr. Lidia Zylowska and her team of researchers completed a study Mindfulness Meditation Training in Adults & Adolescents with ADHD with 78% of participants who practiced mindful awareness reported reduction in their ADHD symptoms.
Mindfulness practices can be as brief as five to ten minutes including activities such as:

• meditation practices
  
• tai chi
  
• yoga
  
• breathing exercises
  
• visualizations
  
• intentional focus during walking, eating, or brushing your teeth.
  

It’s the nature of the mind to be distracted. Mindful awareness isn’t about staying with the breath, but about returning to the breath. That’s what enhances your ability to focus.
And this emphasis on re-shifting your attention, of outwitting the mind’s natural tendency to wander, is what makes this technique especially helpful to someone who has ADHD.
To begin, I recommend starting with a moving or walking 5 – 10 minute mindfulness exercise, followed by a seated exercise once it becomes more familiar. Regular practice makes the most impact.
Mindful Walking
1.     Notice your breathing. Pair your breath with your steps and notice how it feels for your feet to be walking on the ground.
2.     Breathe in for six steps.
3.     Hold your breath for six steps.
4.     Exhale for six steps. 
5.     Repeat for 8 cycles.
Dealing with ADHD can be challenging. Blending insights from neuroscience we can work together to customize your individual success plan as everyone’s ADHD is unique.
Schedule a no-cost introductory session to experience a proven strategy for reducing your symptoms today!

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