ADHD Symptoms in Adults: What You Can Do

Nervousness, fatigue, and distraction are common ADHD symptoms in adults. Don't despair: You can do something about it.

A lack of dopamine in the brain affects sleep as well as short-term memory and mood. People with ADHD who are not on medication often suffer from symptoms such as extreme nervousness or daytime fatigue . The following points are important for people with ADHD:

1. Regular exercise: Regular physical activity can help improve your symptoms and increase energy and concentration (exercise causes the release of dopamine and adrenaline).

2. Balanced diet: A diet rich in protein, fiber, and healthy fats can help increase your energy and concentration and reduce anxiety. Avoid granulated sugar wherever possible.

3. Sufficient sleep: Lack of sleep can lead to ADHD symptoms even in "normal" people. For those with ADHD, it significantly exacerbates the familiar symptoms. Make sure you get your 7 hours of sleep.

4. Relaxation techniques: Relaxation techniques such as yoga, meditation, or breathing exercises can help reduce your nervousness and increase your energy. The Wim Hof ​​Method is particularly suitable.

5. Structure and organization: Structuring your daily routine can help you be more productive and focus better. Be sure to use to-do lists to organize your tasks.

6. Limit distractions: Avoid distractions such as loud music, television, or social media (smartphones in general) that can impair your concentration.

7. Medication and therapy: Discuss with a doctor or therapist whether medication (Ritalin/amphetamine) or therapy is appropriate for you to improve your symptoms.

8. Self-care: Take time for yourself and do things that bring you joy and reduce stress. Passionate hobbies are a massive source of dopamine.