What makes adhd better

No screens — including those of your TV, computer, phone, and video game devices — in the hour before bed. It is best, however, to fully avoid screens before bed. Set up a sleep routine , lasting between 30 and 60 minutes, that occurs every night at the same time.

It should be unpressured and unhurried, and end on a positive note that allows you or your child to drift off peacefully. For children, the routine can include a bedtime story or a special song with a parent.

For adults, it can include taking a warm bath or shower, or drinking a cup of herbal tea while reading. The power lies in the repetition — if you do the same things every night before lying down in bed, your body will associate those activities with calm, restful sleep. Melatonin supplements can benefit older teens and adults, in particular, who need to reset their circadian rhythm. In fact, due to potential side effects, check with your doctor before starting a melatonin regimen.

Take melatonin a few hours before sleep to stimulate hormone levels to slowly rise before bed. Most people make the mistake of taking melatonin right before they lay down, which can lead to delayed sleep and difficulties waking up in the morning. Children with significant sleep problems may benefit from brief behavior therapy programs specifically designed to improve sleep habits. These programs are typically less expensive and time-consuming than traditional behavior therapy; in some cases, parents see improvement after just one session.

Bonus Tip: Students, review your notes two to three hours before bedtime to further stimulate learning. Some research 2 has also supported the idea of dispersing a unique, pleasant smell — like peppermint or lavender — while both studying and sleeping, since the resulting association may promote greater retention.

Studies 3 suggest that sustained exercise may significantly decrease or even fully reverse the negative epigenetic effects of stress or trauma.

Physical activity also promotes brain growth, improves brain efficiency, and strengthens learning abilities. Brain changes associated with exercise are most dramatic in the areas related to ADHD: executive functioning, attention, and working memory. Studies suggest that exercise has a greater impact on ADHD symptoms than does food — a more commonly promoted treatment strategy. Three meta-analytic reviews 4 5 6 in the last year have concluded that, while the body of research on exercise is still small compared to that on medication or therapy, the effect on some people with ADHD can be extraordinary.

Still, families struggle to maintain exercise habits when they feel strapped for time or motivation. Children with ADHD may shy away from team sports — or prefer video games to playing outside — which can make it significantly more difficult for them to get an adequate amount of exercise. Research 7 suggests that four minute bursts are just as effective as an uninterrupted hour, and may be easier to work into a busy schedule.

Exercise should be moderate to vigorous — that means you or your child should be breathing hard, but not exhausted. Another study highlights the constant self-awareness that people with ADHD must have. They must be careful to not be overstimulated or bored, and find that balance in the middle, which again leads to greater self-awareness and therefore resilience.

It is a form of self-protective strength, which again, can allow individuals to flourish. Those with ADHD are often highly creative , especially when given a goal-oriented task. Living with ADHD also requires people to approach tasks differently, which means they can become great problem solvers.

Those with ADHD often think of unusual solutions because of their different perspectives. People with ADHD are often great conversationalists. This ability applies especially to those who have more of the inattentive type of ADHD. Those with ADHD are often talkative , which means that they can spark an intriguing conversation in most scenarios. Another study highlights that people with ADHD may have higher levels of social intelligence, humor, and recognition of feeling, or empathy.

Many people enjoy the unplanned moments and adventures that keep life interesting, and individuals with ADHD excel in this area. Their impulsive nature lends itself to spontaneous activities that often leave enjoyable and lasting memories. People with ADHD are not afraid to do whatever they enjoy at the moment without concerning themselves with long-term implications or overthinking situations. Research suggests that this spontaneity can often lead people with ADHD to seek out thrill and adventure, with the added courage they gain from that spontaneity.

One of the defining aspects of ADHD is hyperactivity. While most people think of this negatively in terms of disruption to classmates or work colleagues, hyperactivity means that those with ADHD are excellent at sports and other physical activities.

They have plenty of energy to burn and thrive in an environment where movement is advantageous and encouraged. For example, not everyone has the ability to hyperfocus. When an individual with ADHD enters this state, they can spend the time extremely productively and accomplish amazing things.

Moreover, the boundless energy that some individuals living with ADHD puts them at an advantage when performing physical activities. Often they can outlast everyone around them. There are numerous elite athletes with ADHD, and perhaps the condition has allowed them to excel. Michael Jordan, for example, generally considered the greatest basketball player in history, is one such athlete with ADHD. Such tools can make your financial life easier.

Impulsivity from ADHD and shopping can be a very dangerous combination. It can put you in debt and make you feel guilty and ashamed. You can prevent impulsive buys with a few strategic tactics. ADHD can create special challenges at work. Juggling ADHD and a challenging job is no easy task, but by tailoring your workplace environment you can take advantage of your strong points while minimizing the negative impact of your ADHD symptoms.

Organize your office, cubicle, or desk, one manageable step at a time. Then use the following strategies to stay tidy and organized:. Set aside daily time for organization. Mess is always distracting so set aside 5 to 10 minutes a day to clear your desk and organize your paperwork.

Use colors and lists. Color-coding can be very useful to people with ADHD. Manage forgetfulness by writing everything down. More important tasks should be placed first on your to-do list so you remember to do them before lower priority tasks.

Set deadlines for everything, even if they are self-imposed. When you have attention issues, where you work and what is around you can significantly affect how much you are able to get done. Let your workmates know you need to concentrate, and try the following techniques to minimize distractions:. Where you work matters. If you are in a lecture hall or conference, try sitting close to the speaker and away from people who chat during the meeting. Minimize external commotion. Face your desk towards a wall and keep your workplace free of clutter.

If possible, let voicemail pick up your phone calls and return them later, turn off email and social media during certain times of the day, or even log off the Internet completely. If noise distracts you, consider noise-canceling headphones or a sound machine. Save big ideas for later. All those great concepts or random thoughts that keep popping into your head and distracting you?

Jot them down on paper or on your smartphone for later consideration. Boring meetings or lectures are hard on anyone, but for adults with ADHD, they may pose a special challenge.

Similarly, following multiple directions can also be difficult for those with ADHD. Use these tips to improve your focus and ability to follow instructions:.

Get it in writing. At the meeting, use the written notes to guide your active listening and note taking. Echo directions. After someone gives verbal instructions, say them aloud to make sure you got it right. Move around. To prevent restlessness and fidgeting, go ahead and move around—at the appropriate times in the right places.

As long as you are not disturbing others, try squeezing a stress ball during a meeting, for example. Or taking a walk or even jumping up and down during a meeting break can help you pay attention later on.

Due to the impulsivity and disorganization that often accompany ADHD, you may struggle with erratic sleep, an unhealthy diet, or the effects of too little exercise—all issues that can lead to extra stress, bad moods, and feeling out of control. The best way to stop this cycle is to take charge of your lifestyle habits and create healthy new routines. Eating well, getting plenty of sleep, and exercising regularly can help you stay calm, minimize mood swings, and fight any symptoms of anxiety and depression.

Healthier habits can also reduce ADHD symptoms like inattention, hyperactivity, and distractibility, while regular routines can help your life feel more manageable. Working out is perhaps the most positive and efficient way to reduce hyperactivity and inattention from ADHD. Exercise can relieve stress, boost your mood, and calm your mind, helping work off the excess energy and aggression that can get in the way of relationships and feeling stable.

Exercise on a daily basis. Choose something vigorous and fun that you can stick with, like a team sport or working out with a friend. Increase stress relief by exercising outdoors —people with ADHD often benefit from sunshine and green surroundings. Some early studies suggest that tai chi also may help improve ADHD symptoms.

They also daydreamed less and displayed fewer inappropriate emotions when they participated in tai chi classes twice a week for five weeks.

Spending time outside may benefit children with ADHD. There is strong evidence that spending even 20 minutes outside can benefit them by improving their concentration. Greenery and nature settings are the most beneficial. A study , and several studies before it, supports the claim that regular exposure to outdoors and green space is a safe and natural treatment that can be used to help people with ADHD.

For children with more severe cases of ADHD, behavioral therapy can prove beneficial. Sometimes called behavioral modification, this approach works on resolving specific problematic behaviors and offers solutions to help prevent them.

This can also involve setting up goals and rules for the child. Because behavioral therapy and medication are most effective when used together, it can be a powerful aid in helping your child.

Parental therapy can help provide parents with the tools they need to help their child with ADHD succeed. Equipping parents with techniques and strategies for how to work around behavioral problems can help both the parent and the child in the long term. Shop for zinc supplements. However, results have been mixed. Herbs like ginkgo , ginseng , and passionflower may also help calm hyperactivity.

They can order a blood test to measure current levels of a nutrient in your child before they start taking supplements.