ADHD Management and Living an Empowered Life

Henna Geronimo
October 26, 2023

ADHD management can unlock a balanced and fulfilling life. In this article, we will talk about the strategies and tools designed to amplify one's strengths, even with ADHD.

Attention Deficit Hyperactivity Disorder, commonly known as ADHD, is a neurodevelopmental disorder that affects people's behaviors. Navigating daily tasks, such as following instructions or maintaining focus, can be more challenging for individuals with ADHD than their peers.

Yet, this doesn't confine them to a limited life. With the right strategies and understanding, they can manage these symptoms and lead a fulfilling life. Let's explore how.

Source: Roots Mental Wellness

What is ADHD and How Does It Affect An Individual?

Attention-Deficit/Hyperactivity Disorder has been widely studied yet often misunderstood. According to a national survey from 2016-2019, an estimated 6 million children aged 3–17 years have been diagnosed with this condition.

People with ADHD show inattention, hyperactivity, and impulsivity patterns. It can influence many aspects of an individual's life, from self-esteem to professional achievements and personal relationships.

Symptoms and Their Impact on Daily Activities

Understanding ADHD requires knowing its core symptoms and how they manifest in daily routines. Let's unpack the common ADHD symptoms and explore their effects on daily activities.


Individuals with ADHD often find it challenging to focus on one task for extended periods, can overlook details, have difficulty organizing tasks and activities, and can be forgetful in daily activities.

Imagine the challenge of sitting through a long meeting or reading a dense report while your mind constantly wanders off to different tangents. This isn't about laziness or lack of interest; it's a genuine struggle for focus.


For some, the urge to constantly move can be overwhelming. This doesn't just mean physically moving—it can also mean a mind that races at a million miles an hour, often challenged by executive function issues. Adults might feel an internal restlessness, like they're driven by a motor, leading them to take on many tasks but struggle to complete them.


Picture being in a conversation and continually interrupting, not because you're rude but because waiting to speak feels almost impossible. Or you are making impulsive purchases, not out of a genuine need or desire but on a whim. This lack of forethought can strain personal relationships and can lead to regrets.

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Common Misconceptions About ADHD

1. "It's just a kid thing." While ADHD is often diagnosed in childhood, many adults also experience its symptoms. It's not something one merely "grows out of."

2. "Only hyperactive children have ADHD." ADHD is multifaceted. Some people might be primarily inattentive, others hyperactive, and some a combination.

3. "People with ADHD are just undisciplined." This misconception can be damaging. Those with ADHD often have to work doubly hard to achieve what comes easily to others. Their struggles are not due to a lack of will or discipline but are rooted in how their brain processes information.

ADHD Coping Strategies

Living with ADHD presents its unique set of challenges. However, being diagnosed with this neurodevelopmental disorder doesn't mean resigning to a life of chaos or unpredictability.

Over the years, various coping strategies have been identified and honed to help individuals harness their innate strengths and manage ADHD symptoms. Let's delve into some of these proven techniques:

Behavioral Therapies

Behavioral therapy, rooted in cognitive-behavioral approaches, is a hands-on tool for people with ADHD. By focusing on identifying and changing negative behavior patterns and developing strategies to adjust and redirect these, individuals can experience tangible improvements.

This approach is not about "curing" ADHD but helping individuals develop skills to manage it effectively. Over time, this can reduce frustration, increase academic or professional success, and improve interpersonal relationships.

focus strategies
Source: Roots Mental Wellness

Mindfulness and Meditation

Mindfulness is staying present and fully engaging in the current moment. It can be a game-changer for those with ADHD. It helps recognize distractions and brings one's focus back without self-criticism.

Meditation can be a training ground for this. Individuals can cultivate a heightened sense of awareness and concentration that extends into their daily lives by designating a specific time to practice mindfulness through meditation.


People with ADHD often grapple with time blindness, where they struggle to perceive time accurately. Solutions like the Pomodoro Technique, which involves working intensively for a set period and then taking a short break, can be helpful. Visual tools like color-coded calendars or apps like Trello can provide a clear, engaging overview of tasks and deadlines.

Routine is an external framework that can help reduce the cognitive load of someone with ADHD. Individuals can reserve their mental energy for other, more demanding tasks by having a consistent wake-up time, mealtime, or bedtime. Structure, meanwhile, can provide a sense of predictability and stability, reducing feelings of chaos or overwhelm.

Diet, Exercise, and Their Roles in ADHD Management

Certain foods have been shown to exacerbate ADHD symptoms. Conversely, a diet rich in protein, omega-3 fatty acids, and complex carbohydrates can help regulate blood sugar and boost brain function.

Physical activity, particularly aerobic exercises like jogging or swimming, can enhance brain health by increasing dopamine and serotonin levels, neurotransmitters often in short supply in people with ADHD.


Common Natural Supplements

While not a replacement for medication, some natural supplements may support ADHD management. Omega-3 fatty acids, for instance, can enhance cognitive skills. Zinc may modulate dopamine and thus influence attention. However, the efficacy of these supplements can vary, and medical consultation is crucial before integrating them.

Do not let ADHD diminish your potential. You can channel your unique energy, creativity, and perspectives to lead better lives with the right understanding and tailored strategies.

With therapies, mindful practices, time-management hacks, and the power of personal and professional communication, the sky's the limit.

To harness the full potential of an ADHD-powered life, it's crucial to keep learning, adapting, and growing. And always remember: You're not defined by your ADHD; you define how you navigate the world with it.

Dive deeper into resources, connect with experts like Roots Mental Wellness, and become the best version of yourself! Visit us in our Long Beach location.

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Henna Geronimo
Contributing Writer