As a 28-year-old living with ADHD, I could talk endlessly about the challenges of navigating a world designed for neurotypicals. ADHD impacts every facet of life—so much so that even completing this blog meant overcoming my tendency to procrastinate (a hallmark ADHD trait!). My ADHD journey began long before it became a trending topic on TikTok. Unlike the rise of self-diagnosis in recent years, I was diagnosed at 12 years old by a psychologist. My parents, concerned about my struggles in school, sought answers after noticing my difficulties. Despite being bright and capable, I struggled with impulsivity, speaking out of turn, and test-taking challenges. To the outside world, I appeared unruly and unfocused. Traditional school environments often felt stifling, leaving me with a persistent feeling that something was "wrong" with me.
Over time, my perspective shifted as society began to embrace neurodivergence. The growing understanding of how diverse minds process the world has reshaped not only societal views but also how I view myself. I’ve learned to embrace my unique way of experiencing life. Through this journey, I’ve discovered holistic approaches that help me manage ADHD, and I feel compelled to share these tools with others who might be struggling to find balance and clarity.
Before diving into holistic approaches, let’s define ADHD. Attention Deficit Hyperactivity Disorder (ADHD) is a developmental disorder marked by persistent inattention, hyperactivity, and impulsivity that impact daily life. Symptoms often begin in childhood and can persist into adulthood, affecting social, academic, or work life. Key symptoms include:
Inattention: Difficulty focusing, organizing, or completing tasks
Hyperactivity: Excessive restlessness, fidgeting, or inappropriate movement
Impulsivity: Acting without thinking, interrupting, or struggling with self-control (1)
ADHD is an executive functioning disorder that affects the brain's ability to regulate cognitive processes necessary for self-regulation, organization, and goal achievement. It stems from a combination of genetic, neurological, and environmental factors, including dopamine regulation and brain differences in the prefrontal cortex. Symptoms often appear before age 12 and persist into adulthood. Contrary to myths about poor parenting or sugar intake, ADHD has biological roots, highlighting the need for awareness to reduce stigma and improve treatment. (2)
Now that we’ve covered ADHD basics, let’s explore my holistic journey in managing it. Treating ADHD holistically involves addressing both the mind and body through integrative practices. Here are a few methods that have helped me:
Exercise
Exercise plays a crucial role in enhancing focus and reducing hyperactivity. Physical activity releases endorphins, like dopamine, which are often deficient in individuals with ADHD. It also engages the prefrontal cortex, which helps regulate executive functions, and fosters a calmer mental state.
Occupational Therapy
One of my biggest challenges was establishing consistent morning and evening routines. With ADHD, the brain craves novelty, so tasks can quickly become mundane. Working with an occupational therapist was transformative; she validated my experience and suggested incorporating variety into my routine. Rather than rigidly committing to the same activity each day, she encouraged me to assess my mental state and dedicate 10–20 minutes to any mindfulness practice that felt right for that day. This flexibility has made my routines more achievable and sustainable.
Herbal Medicine
I’ve also used herbal medicine to manage ADHD symptoms. Herbs like Ginkgo biloba, Panax ginseng, Rhodiola rosea, Withania somnifera, and Passiflora incarnata help improve focus, reduce anxiety, and balance neurotransmitters. These herbs can be as effective as pharmaceuticals, but it’s important to consult a healthcare professional or registered herbalist before trying them. When combined with other holistic practices, they can significantly enhance ADHD management.
Yoga and Meditation
Yoga and meditation are key in enhancing the medial prefrontal cortex (MPFC), which helps regulate attention and emotional responses. These practices improve focus, emotional regulation, and impulse control. Yoga provides an outlet for excess energy, while meditation boosts mindfulness and reduces distractibility. Resources like Yoga with Adriene and the Headspace app offer accessible sessions that can improve mental clarity, focus, and overall well-being.
ADHD presents challenges, but it also offers unique strengths. People with ADHD often demonstrate exceptional creativity and nonlinear thinking, leading to innovative ideas. Their ability to hyperfocus can result in intense productivity, and their high energy levels make them well-suited for dynamic environments. (3) ADHD fosters adaptability and quick problem-solving, enabling individuals to thrive in unpredictable situations. Embracing these strengths can help those with ADHD excel personally and professionally. Famous figures diagnosed with ADHD, including Albert Einstein, Michael Phelps, Leonardo da Vinci, Walt Disney, Jim Carrey, and Emma Watson, have achieved remarkable success by embracing their unique qualities.
Living with ADHD presents challenges, but by integrating holistic practices like exercise, occupational therapy, herbal medicine, yoga, and meditation, I’ve found effective ways to manage symptoms. By focusing on the strengths of ADHD, I’ve learned to leverage my creativity and adaptability for personal and professional success and my hope is that others with ADHD can feel this way too.
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Author: Mickey Hardy
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Disclaimer:
This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.