11 Things That Make Adult ADHD Worse

1. Lack of exercise
If your memory is patchy, it could be due to your ADHD, which particularly affects short-term memory (keyword: "constantly misplacing/losing things"). And if you hardly ever exercise, you're not only doing your body a disservice, but also your brain. Physical activity can improve your memory . It literally helps restructure your brain so that it requires less energy for semantic recall. Time to dig out those old sneakers!

2. Eat out frequently
Eating healthy helps manage ADHD symptoms. But it's not always easy. Restaurant food is often (too) high in calories, sugar, salt, and fat . Plus, you'll rarely get enough fruits and vegetables. Cooking yourself is healthier—and a good workout for the fickle ADHD brain. You have to plan, prepare, and follow various steps consistently to ensure everything turns out well in the end.

3. Too much junk food
So far, science hasn't been able to answer the question of which foods, if any, worsen ADHD with absolute certainty. However, various studies suggest that industrially added substances, such as food colorings and preservatives, tend to worsen ADHD symptoms . These substances are found in junk food, as well as sugary sodas and various sweets.

4. Skip breakfast
Skipping your morning meal could worsen your ADHD symptoms. Eating a good breakfast helps your brain, which uses glucose , think, allowing you to stay focused early in the day. Even if your medication suppresses your appetite, try to eat something every morning. A hard-boiled egg or a cup of yogurt is enough.

5. Clutter at home and in the office
Some people say that clutter is a sign of genius. Research suggests it might at least signal creativity. But a messy nest and a desk piled high with papers will only worsen your overwhelm and your symptoms . At the very least, maintain a workspace free of clutter and piles of paper.

6. Too much possessions
Shopping can be fun, but ADHD is often accompanied by a genuine shopping addiction . The incessant consumption can, in turn, lead to hoarding. You'll be overwhelmed by all your possessions by morning —and start frantically searching even more often. The good news: There's a way to stay calm. Follow the "one in, one out" rule when bringing a new item into your house.

7. The wrong medication
Ritalin doesn't work well for everyone with ADHD. They usually respond better to amphetamine-containing medications. Furthermore, some people tolerate slow-release medications better, while others need the immediate-release versions . You should also avoid the illegal stimulant classes. While their mechanism of action is the same, your nervous system is likely to suffer. If you suspect ADHD, it's better to get tested than to attempt self-medication.

8. Lack of sleep
Sleep problems and ADHD often go hand in hand . It's rarely a side effect of ADHD medication. In other cases, anxiety, depression, and other comorbidities associated with ADHD are to blame. But lack of sleep doesn't just make you tired. It can also make you sad and moody and lead to motor problems. Make sure you get your 7 hours of sleep whenever possible.

9. Discontinue therapy
If you're doing well with therapy plus medication, stick with it. You may be tempted to stop therapy once you feel your ADHD is under control. After all, it's much easier to "just" take a pill – and therapy takes time. But many studies show that therapy really does help with ADHD , especially when combined with medication.

10. Too much smartphone and TV time
Doctors have found links between ADHD and excessive screen time . Internet addiction can also lead to more severe ADHD symptoms. However, it is not yet known which triggers each. People with ADHD, in particular, use smartphones and the internet to compensate for their low dopamine levels. What is known is that screen time (blue light) before bedtime can disrupt sleep – and this will worsen ADHD symptoms.

11. Too little caffeine
To be enjoyed with a pinch of humor, but absolutely true: If you have ADHD, your coffee or tea habits may reduce your symptoms . The caffeine in green and black tea, in particular, makes you more alert and focused in the long term. It can also boost your working memory. This is no surprise, since caffeine, like ADHD medications, is a stimulant. Don't overdo it, though, especially since too much caffeine will lead to extremely unpleasant jitters and put a strain on your circulation.