3 Holistic Tools That Help ADHD You Can Easily Do Either Separately or All at Once
Below, are 3 Simple things you can add to your life that can help you thrive with ADHD, which help you to improve overwhelm, distraction, disorganization, and impulsiveness.
The great part is, you can even do all 3 of them at once! I’ll explain an easy way to do all 3 at the end of the blog.
Ever feel overwhelmed, distracted, or disorganized? Yeah, me too!
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Being an adult with ADHD can sometimes have its difficulties. Often feelings of overwhelm, distraction, disorganization, and impulsiveness, are present which can lead to feeling stressed. This can interfere with everyday life and make it more difficult at work, at home or in personal life.
I can think of so many times in life when I struggled with the above feelings- from needing to complete a project such as creating a page on my website where I would get distracted and open a tab on my computer or in my life as a psychotherapist, working on a report where I felt overwhelmed, to feeling disorganized cleaning my house because I did not know how to figure out where to start.
Below, I’ll talk about 3 holistic things that have been very helpful to me that can even be done all at once! They can be especially helpful when done on a regular basis or used when a quick break is needed. I’ll even go into a basic explanation of why they are helpful. Read below to learn more.
1. Mindfulness
Mindfulness is a simple yet powerful tool. It can be done by observing the breath, while doing yoga, or literally in any moment of your life. The basic idea of it is to notice and observe what you are experiencing (thinking or feeling either physically or emotionally) in the present moment. When practiced regularly it can even change your brain chemistry, leading to improved attention, focus, feeling calmer/less overwhelmed, and less impulsivity. Yes, it really is that powerful!
2. Exercise
In addition to exercise being beneficial for your physical health, it also is great for your mind. Exercising creates the release of neurotransmitters, dopamine & serotonin. They are both feel good neurotransmitters which help with feeling calmer and more present. Also, improving dopamine levels (which has been found to be low in many people with ADHD) has been found to improve focus and impulsivity.
3. Getting Outside
Getting outside, especially on sunny days can be very helpful for lowering stress and improving attention. Sunlight has been linked to feelings of improved well being and helps our bodies create vitamin D. Improved attention has also been observed in people with ADHD after spending time in nature.
Want to triple the benefits of the above holistic tools?
Practice mindful walking on a sunny day. Read more below to see how.
You just read above about the benefits of mindfulness, exercising, and getting outside for ADHD. However, you can receive the benefits of all 3 with mindful walking.
How to Practice Mindful Walking
Stand outside and take a moment to notice the inhalation and exhalation of your breath while bringing awareness to your feet on the ground. Also, bring awareness to the surroundings outside, noticing what you see, hear, or smell.
Start to move your legs and feet, noticing the movement they make as you walk and how your body feels as you walk. As you walk, bring awareness to the outside temperature, continuing to notice your surroundings and observing the scenery. If you notice your mind going to something else, such as a thought, bring yourself back to the scenery and notice your legs and feet as you walk.
That’s it- It’s really that simple! Even doing this for a few minutes can shift how you are feeling and provide benefits.
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If you’re interested in learning more about Holistic ADHD Coaching with me go to Coaching Services to learn more.