Generally
- Caffeine: Always check with your doctor before using large doses of caffeine. 30mg is approximately an instant coffee or strong tea. PRE ADHD Medication: I used 100mg per day, then upped it to 200mg per day (90kg Male Adult) when I started getting more tolerant. The Recommended Daily allowance for an adult is 400mg per day. Available cheap here.
- Note: Limit your caffeine intake if / once you are on ADHD medication.
- Note: After starting ADHD medication, I noticed that the caffeine I had been taking was more taxing on my body than the proper ADHD medication.
- L-Tyrosine: I found this supplement also helps, though not as effective as caffeine. I took this daily too. Available cheap here. Here is an article talking about it.
- Meditation: Particularly mindfulness meditation, is a practice that involves focusing attention and cultivating awareness of the present moment. Research suggests that meditation can help individuals with ADHD by:
- Improving attention and focus
- Enhancing emotional regulation
- Reducing stress and anxiety
- Promoting self-awareness
- Diet:
- Drink plenty of water
- Cut back on sugar
- Eat more protein when you get sugar cravings. Eg. small tins of tuna, muesli bars, jerky, salami sticks, etc.
- Try dried fruit as a lower sugar treat
- Exercise: Can be highly beneficial for individuals with ADHD. Physical activity increases the levels of neurotransmitters like dopamine, norepinephrine, and serotonin in the brain—chemicals that play key roles in attention and mood regulation. This boost can help improve focus, reduce impulsivity, and enhance overall mood. Exercise also provides a healthy outlet for excess energy, supports better sleep, and can reduce symptoms of anxiety and depression, which often co-occur with ADHD. Even short bursts of activity, like a brisk walk or jumping jacks, can offer immediate cognitive and emotional benefits.
- Sleep: Good sleep is crucial for managing ADHD symptoms. Lack of quality rest can worsen inattention, impulsivity, and emotional regulation—core challenges of ADHD. Sleep helps the brain process information, consolidate memory, and regulate mood, all of which support better daily functioning. When individuals with ADHD get consistent, restorative sleep, they often experience improved focus, reduced irritability, and better stress management. Establishing a calming bedtime routine and maintaining a regular sleep schedule can make a significant difference in symptom control.
- Fidget toys: They can be helpful tools for managing ADHD symptoms by providing a controlled outlet for excess energy and restlessness. These small, tactile objects—like stress balls, spinners, or putty—can help improve focus and concentration by keeping the hands busy while the mind stays engaged. For some individuals, the sensory input from fidgeting can enhance self-regulation and reduce distractions, especially during tasks that require sustained attention.
- Article: Cold showers improve dopamine levels!
- Tip: Get a Fingerprint deadlock – Im always forgetting to bring my keys with me, and get tired of having to fish out the hidden key. These smart deadlocks are great, and now I dont have to worry about having keys on me.
- Tip: Use Tap Timers – My poor garden is always suffering because I get side tracked and forget to water as often as the garden needs. When Im using a sprinkler, I often forget to turn it off in time, or even remember to set a timer reminder. These tap timers have made my garden thrive without the stress or hassle
- Tip: Use a Smartwatch. Not only are the great for monitoring your activity and heartrate, you can use them to track things like water consumption. They are also very convenient for running timers to remind you of things you need to check on or be reminded of.
Medications
In Australia, several medications are approved for treating Attention Deficit Hyperactivity Disorder (ADHD). These include both stimulant and non-stimulant options, each with specific benefits and potential drawbacks. It’s essential to consult with a healthcare professional to determine the most appropriate treatment based on individual needs.
Stimulant Medications
- Methylphenidate
Brands: Ritalin, Ritalin LA, Concerta, Artige
Formulations: Immediate-release (short-acting) and extended-release (long-acting)
Benefits: Effective in reducing core ADHD symptoms such as inattention and hyperactivity; long-acting versions provide symptom control throughout the day with once-daily dosing .
Drawbacks: Common side effects include decreased appetite, insomnia, headache, and stomach ache; may cause anxiety or irritability in some individuals. ADDitude, Wikipedia, ADHD Support Australia - Lisdexamfetamine
Brand: Vyvanse
Formulation: Long-acting
Benefits: Provides consistent symptom control throughout the day; lower potential for misuse due to its prodrug nature .
Drawbacks: Similar side effects to other stimulants, including appetite suppression and insomnia; may not be suitable for individuals with certain heart conditions or anxiety disorders. Better Health, RACGP - Dexamphetamine
Brand: Dexamphetamine
Formulation: Immediate-release
Benefits: Effective in managing ADHD symptoms; may be preferred in cases where other stimulants are not tolerated .
Drawbacks: Shorter duration of action requiring multiple doses per day; potential for side effects such as nervousness, dry mouth, and tics. Alcohol and Drug Foundation, ADDitude, RACGP
Non-Stimulant Medications
- Atomoxetine
Brand: Strattera
Formulation: Long-acting
Benefits: Alternative for individuals who do not tolerate stimulants; lower risk of abuse .
Drawbacks: May take several weeks to achieve full therapeutic effect; potential side effects include nausea, fatigue, and mood swings. Trusted Health Advice, scdcentre.com - Guanfacine
Brand: Intuniv
Formulation: Long-acting
Benefits: Can be used alone or in combination with stimulants; may help with sleep difficulties associated with ADHD .
Drawbacks: Possible side effects include drowsiness, low blood pressure, and dizziness. ADHD Foundation
Important Considerations
- Individual Response: Response to ADHD medications can vary; what works well for one person may not be effective for another.
- Side Effects: Monitoring for side effects is crucial; adjustments in dosage or medication type may be necessary.
- Comprehensive Treatment: Medication is often most effective when combined with behavioral therapies, psychoeducation, and lifestyle modifications. ADHD Foundation
- Regulations: Some ADHD medications are classified as Schedule 8 drugs in Australia, indicating they are controlled substances and require strict prescribing and dispensing protocols. Alcohol and Drug Foundation
It’s essential to work closely with a healthcare provider to determine the most appropriate medication and treatment plan tailored to individual needs and circumstances.