If you or your child are among the many millions of Americans with attention deficit hyperactivity disorder (ADHD), also known as attention deficit disorder (ADD), you know firsthand how challenging this neurodevelopmental disorder can be. ADD/ADHD brains can easily get overwhelmed with too much information. Your every day habits can either improve your focus and attention or make ADD/ADHD symptoms worse. One simple way to start managing the condition is to focus on what to stop doing. Here’s our list of behaviors to avoid, backed by research.
If you have ADD/ADHD, DON’T take someone else’s Adderall or Ritalin. Medication may be helpful for some people, but it doesn’t work for everyone and can make some people worse. Click To Tweet11 ADD/ADHD DON’TS
1. DON’T be a couch potato.
Based on the world’s largest database of brain SPECT imaging scans at Amen Clinics, ADD/ADHD is associated with low blood flow to the prefrontal cortex (PFC), an area involved in focus, impulse control, and forethought. Exercise boosts blood flow to the brain, which improves function in the PFC. Conversely, research shows that high levels of inactivity are associated with more inattention and hyperactivity problems. Amen Clinics has identified 7 types of ADHD/ADD, and exercise helps to improve symptoms for all types of this common condition. A 2020 study detailed the benefits of exercise for those with ADD/ADHD. It highlighted improvements in neurobehavioral functions such as impulsivity and hyperactivity, as well as improved attention and enhanced executive function on tasks. If you have ADD/ADHD, there’s no reason to be a couch potato and every reason to be active with physical exercise.
2. DON’T stay on your phone.
ADD/ADHD may be a significant risk factor for developing smartphone addiction, according to a 2019 study in the Annals of General Psychiatry, because those with the condition typically have low levels of dopamine and are wired for novelty seeking. Social media platforms, readily available on digital devices, offer an endless supply of new information and affirmation in the form of likes, comments, and engagement notifications. They are designed to activate the brain’s pleasure centers and release hits of dopamine, making them inherently addictive and particularly hard for those with ADD/ADHD to resist.
Problematic digital media use is associated with increased symptoms of ADD/ADHD. One 2020 study found that children with the condition who had problematic digital media use suffered from more severe core ADD/ADHD symptoms. For both children and adults with the condition, smartphone time should be limited.
3. DON’T eat a lot of refined carbs.
Consuming large amounts of sugary foods or refined carbohydrates spikes blood sugar levels, leading to a high and then a crash, which is associated with low moods. Consuming a western diet full of sugary sodas, candy, pastries, doughnuts, cookies, cakes, white bread, crackers, and pasta will exacerbate ADD/ADHD symptoms.
Maintaining healthy and stable blood sugar levels is key for managing symptoms. This can be achieved with balanced meals comprised of low-sugar whole fruits, vegetables, protein, healthy fats, whole grains, and fiber.
One study on diet and ADD/ADHD found that higher-protein, low-carbohydrate diets help to reduce symptoms. Quality protein such as lean beef, pork, poultry, fish, eggs, beans, and nuts, are essential. Protein is especially good in the morning to make brain-awakening neurotransmitters, which help with focus and attention.
4. DON’T take someone else’s Adderall or Ritalin.
As mentioned earlier, ADD/ADHD is not a single or simple disorder; there are 7 different types. Medication may be helpful for some people with some types, but it doesn’t work for everyone and can make some people worse. In fact, taking someone else’s medication can have adverse effects, including making you feel anxious or irritable.
Unfortunately, one study in Brain and Behavior found that misuse of ADD/ADHD medications among those with the condition as well as nonaffected individuals is increasing and has been associated with serious dangers including psychosis, heart health issues, and even death.
5. DON’T skip your medication.
If you have been diagnosed with ADD/ADHD and are taking medication successfully, don’t skip it or stop taking it. There’s a tendency to stop or take less if you start feeling better. Experts believe this may be due to the stigma around taking stimulant medication. Evidence in Current Psychiatry suggests that consistent medication treatment helps to ensure the best treatment outcomes for individuals with ADD/ADHD. If you are concerned about side effects from medication, consider also the emotional and financial side effects of not being effectively treated.
6. DON’T drink alcohol or smoke marijuana.
Alcohol and marijuana use is common among adolescents and adults with ADD/ADHD, according to many studies. One longitudinal Harvard study found that among participants with the condition, 32% developed some type of substance abuse problem.
Alcohol and pot-smoking lower activity in the prefrontal cortex, which is already low in people who struggle with this disorder. When you have ADD/ADHD and self-medicate with these substances, perhaps to calm your internal restlessness, it actually backfires by making symptoms worse over time.
The sobering truth is that alcohol consumption and marijuana use are not benign for neurotypical brains, and it’s even more of a liability to those with ADD/ADHD. If you have an alcohol or marijuana use problem, it must be dealt with in order to successfully treat your ADD/ADHD.
7. DON’T drink energy drinks.
Energy drinks are massively spiked with caffeine. In the short run, they may help you feel more focused. (Caffeine works on similar neurotransmitters in the brain as Ritalin and Adderall do.) But the effects are short-lived. When the caffeine wears off, it causes people to be irritable and sometimes more unfocused. Indeed, one research study found that heavy caffeine consumption is associated with increased ADD/ADHD symptoms and a lower sense of well-being.
Additionally, caffeine decreases cerebral blood flow, making ADD/ADHD symptoms worse over the long haul. Some experts believe caffeine decreases the effectiveness of nutraceuticals and medication (and sometimes increases the side effects of medication) used to treat ADD/ADHD.
8. DON’T let stresses stack up.
While some stress in life is good and necessary, repeated stressors piling up can lead to trouble. Chronic stress has been shown to cause hormonal and structural changes to the brain, affecting the brain’s ability to function. In Nature Neuroscience, researchers describe how stress impairs function in the prefrontal cortex, an area of the brain that is low in activity in those with ADD/ADHD.
Keep stress levels in check with relaxing activities like yoga, meditation, and spending time in nature. Following routines and systems can help reduce stress too by reducing the number of decisions you need to make and helping to regulate daily life.
9. DON’T skimp on sleep.
Sleep deprivation and sleep disturbances are common with ADD/ADHD and have been shown to worsen symptoms such as inattention, hyperactivity, and impulsiveness, according to research. Sleep is necessary for a number of restorative processes in the brain. Skimping on sleep disturbs these processes and decreases cerebral blood flow, which compromises brain function. Children and adults with ADD/ADHD need adequate sleep each night. Experts suggest that adults get 7-9 hours of sleep, teens 8-10, and younger children even more.
10. DON’T quit therapy.
According to the National Institute of Mental Health, behavioral therapy is an important treatment component for kids with ADD/ADHD, particularly those who also exhibit oppositional behavior. Many children and adults find that therapy helps them acquire behavioral, social, and academic skills that help them manage ADD/ADHD across their lifespan. Yet, after seeing improvements, some people stop going to therapy, which can cause symptoms to rebound. Don’t quit therapy too soon.
11. DON’T ever give up hope.
You are not stuck with the brain you have. You can make it better. And with a better brain, you can better manage ADD/ADHD symptoms. The work conducted at Amen Clinics shows that when treatments are targeted to an individual’s ADD/ADHD type, people get dramatically better. The hopeful news is that with the proper diagnosis and treatment, you or your child can feel better!
ADD/ADHD and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
