Thriving with ADHD
Teens with ADHD can live their best lives with comprehensive management
Living with ADHD can be challenging, but it’s important to remember that you are not defined by your diagnosis. ADHD might make certain aspects of life more difficult, but it often brings unique strengths like creativity, energy, and the ability to think outside the box.
Thriving with ADHD isn’t just about managing symptoms with medication — it’s about embracing a comprehensive approach that includes life changes, developing executive function skills, and building habits that set you up for long-term success.
Medication: A Very Helpful Tool, Not the Whole Solution
Medication is recommended for most people with ADHD. It can be a valuable part of managing ADHD, but it’s not a one-size-fits-all solution. If you take medication, work with your prescriber to monitor how it affects you and adjust as needed.
Medication is most effective when combined with life changes and skill development.
Remember, medication can help improve your ability to focus and regulate impulses, but it can’t teach you organizational skills or build healthy habits. That’s where your own efforts come in — pairing medication with positive life changes and strategies creates a strong foundation for success.
Lifestyle Changes
There are many ways to thrive with ADHD — make small but powerful changes in your daily life to see noticeable benefits!
Eating Well
Your brain needs fuel, and what you eat can directly impact your energy levels and focus.
For teens with ADHD, it’s crucial to maintain a balanced diet rich in protein, healthy fats, fruits, and vegetables. Avoiding excessive sugar and processed foods can prevent energy crashes and support better concentration throughout the day.
Prioritizing Sleep
Sleep can be a challenge for many teens, but it’s even more critical for those with ADHD.
A consistent sleep schedule helps regulate your mood, enhance focus, and reduce impulsivity.
Try winding down with a relaxing routine an hour before bed—dim the lights, turn off screens, and practice deep breathing or gentle stretches.
For more tips, see my recent post:
Staying Active
Regular exercise can work wonders for your mind. Studies show that physical activity boosts dopamine, serotonin, and norepinephrine levels, which all play a role in attention and mood. Even a short walk or a 30-minute workout can make a significant difference in your ability to focus and feel more centered.
What can you do to stay motivated to move?
I’ll answer this question and cover more tips to follow healthy lifestyle practices in the next ADHDKCTeen talk on December 3rd. ADHDKC is the Kansas City Metro CHADD Chapter. All their talks are free and open to the public.
Mindfulness and Relaxation
Mindfulness might sound complicated, but it’s as simple as paying attention to the present moment without judgment.
When you practice mindfulness, you learn to manage stress, improve emotional regulation, and strengthen self-control.
Start small by practicing five minutes of deep breathing or guided meditation and work your way up to longer sessions.
Use a mindfulness app — find one that suits your needs in your app store by reading reviews. I personally use Balance and it offers a free year-long subscription, so it’s a great way to really give mindfulness a chance over months of practice!
Building Executive Function Skills: Your Brain’s Secret Superpower
ADHD can make tasks that require planning, organizing, and completing projects more difficult. These are all part of executive function skills — think of them as your brain’s management system.
Strengthening these skills can make a huge difference in school, social life, and future responsibilities.
Time Management Tips
Learning to manage your time effectively is key, but understanding the concept of time is hard for many with ADHD. Dr. Russell Barkley coined the term “time blindness” and explains what it is and how to learn to manage time better in this 18-minute video.
Some key ways to better manage time include:
Set a visual timer for tasks
Estimate how long a task will take, time yourself doing it, and seeing how close your estimate was
Break larger assignments into smaller, manageable steps
Use tools like planners, apps, or sticky notes to stay on track
Organizational Strategies
Keeping your space tidy and organized can make it easier to find what you need and stay focused.
Create dedicated spots for school supplies, homework, and important papers. Remember that out of sight is out of mind for those with ADHD, so these spots may need to be visible.
Use color-coded folders or labels to keep track of assignments and due dates.
Prioritization and Task Initiation
Starting a task can sometimes be the hardest part.
Use the “5-Minute Rule”—commit to working on something for just five minutes. If that’s overwhelming, do just 2 minutes. You can do anything for 2 minutes! Oftentimes, that’s enough to overcome the initial resistance and get into the flow.
Prioritize tasks by urgency and importance to know where to start and what to save for later.
You’re Capable of Thriving
Having ADHD means your brain works differently, but different can be amazing.
By practicing life changes that support your health, building strong executive function skills, and managing medication responsibly, you’re setting yourself up for a future full of potential.
You are capable of thriving, not just surviving, with ADHD.
And remember, you’re not alone on this journey. Reach out to friends, family, and support groups to stay motivated and inspired.
Empower yourself with the knowledge that ADHD is not a barrier — it’s a unique way of navigating the world. With the right tools and mindset, you can use your strengths to create a fulfilling, successful life. Keep moving forward, one step at a time, and watch how far you can go.
You’ve got this!