How to Treat ADHD Without Medication (Deprescribing Assessment)

Why You Might Want to Deprescribe (Non-Medication Treatment)

ADHD medication can do wonders for the right person. But everyone's brain, body, and genetic makeup are different — what works for someone else may not work for you. This is one of several reasons medication may not be the best treatment for your ADHD:

• Medication isn't working for you. You've tried various ADHD medications, at different doses and times of day, and you're not seeing any improvements in your symptoms. In fact, you may be experiencing unwanted side effects.
• You want to explore other options. You may be curious about what non-medication treatments are available for ADHD and want to see if they can work for you.
• You prefer a more holistic approach. Some people don't like the idea of relying on medication to manage their condition and would rather focus on lifestyle changes and alternative therapies.
• Worried about a change in personality. One of the most common fears is a change in personality, often characterised by increased withdrawal or social isolation. Some individuals may also prefer to avoid pharmaceutical interventions altogether.
• Concerns about long-term effects. While ADHD medication is generally safe and effective, some individuals may have concerns about potential long-term effects on their health.
• Desire for a more personalised treatment plan. Medication can help manage ADHD symptoms, but it's not a one-size-fits-all solution. Some people prefer a more tailored approach that considers their unique needs and preferences.

Coming off medication is not as simple as it sounds, however. Doing it well, with long-term success in mind, requires a comprehensive evaluation of symptoms, previous letters, and the construction of a medication deprescribing plan.

Is this right for you? If you know or think you have ADHD and are based in the London, UK area, our clinic offers a comprehensive medication deprescribing assessment (2.5 hours) that takes a holistic approach to addressing your symptoms, including coaching and lifestyle change — learn more today.

10 Strategies for Treating ADHD Without Medication

Want to try implementing some lifestyle changes on your own? No problem!

Before we begin, however, it's important to note: if you genuinely want to deprescribe, you'll benefit most from a holistic plan constructed by a professional who has done your ADHD assessment and understands your particular systems.

That said, here are some strategies to non-medically treat ADHD:

1. Digital hygiene.
2. Exercise.
3. Nutrition.
4. Mindfulness and meditation.
5. Organisation.
6. Sleep hygiene.
7. Structure and routines.
8. Cognitive-behavioural therapy (CBT).
9. Coaching and accountability partnerships.
10. Support groups and peer support.

Let's explore each one a little further:

Digital hygiene

What is it? Digital hygiene refers to the habits and practices we have around our use of technology, including smartphones, tablets, computers, and social media.

How it can help with ADHD: Technology is an integral part of our daily lives, but for those with ADHD, it can be a major source of distraction. By practising good digital hygiene, some basic tools are setting time limits for social media use or turning off notifications during work hours, individuals with ADHD can reduce distractions and improve focus.

Example implementations:

• Turn off push notifications on your phone for non-essential apps.
• Use a website blocker during work or study hours to prevent access to distracting websites.
• Set specific times for checking emails or social media rather than constantly checking throughout the day.

Exercise

What is it? Exercise is any physical activity that keeps your heart rate up and your body moving.

How it can help with ADHD: Regular exercise has been shown to improve focus, attention, and mood in individuals with ADHD. It also helps to release excess energy, reduce hyperactivity, and promote better sleep.

Example implementations:

• Schedule regular workouts into your weekly routine, such as going for a run or attending a fitness class.
• Incorporate movement breaks throughout the day, especially during tasks that require sustained focus.
• Try low-intensity exercises like yoga or tai chi to help improve mindfulness and reduce impulsivity.

Nutrition

What is it? Nutrition refers to the food and drinks we consume on a daily basis, including their quality and consistency.

How it can help with ADHD: A healthy and balanced diet is vital for overall physical and mental well-being. For individuals with ADHD, optimising micro and macro nutrients through proper nutrition may improve the overall performance and quality of life.

Example implementations:

• Incorporate more whole foods into your meals, such as fruits, vegetables, lean protein sources, and whole grains.
• Limit intake of processed and sugary foods, which can cause fluctuations in blood sugar levels.
• Reduce caffeine intake, as it can exacerbate symptoms of ADHD.

Mindfulness and meditation

What is it? Mindfulness and meditation involve being present in the moment and focusing on one's thoughts, feelings, and surroundings.

How it can help with ADHD: Practicing mindfulness and meditation can help individuals with ADHD learn to manage their distractions and regulate their emotions. It also promotes relaxation and reduces stress levels.

Example implementations:

• Set aside a few minutes each day to practice deep breathing or guided meditation exercises.
• Practice mindful eating by focusing on the taste, texture, and smell of your food.
• Use mindfulness techniques during tasks that require sustained focus, such as studying or working on a project.

Organisation

What is it? Organisation involves creating sustainable systems and structures to manage time, tasks, and belongings.

How it can help with ADHD: Individuals with ADHD may struggle with organisation, leading to forgetfulness and increased stress levels. Developing organisational strategies can help reduce these challenges and improve overall functioning.

Example implementations:

• Use a planner or digital calendar to keep track of important deadlines and appointments.
• Create a designated study or workspace that is tidy and free from distractions.
• Break down larger tasks into smaller, more manageable chunks to avoid feeling overwhelmed.

Sleep hygiene

What is it? Sleep hygiene refers to the habits and practices that promote good quality sleep.

How it can help with ADHD: Studies have shown a link between poor sleep quality and ADHD symptoms. Improving sleep hygiene can lead to better concentration, moods, and overall functioning.

Example implementations:

• Stick to a consistent bedtime and wake-up time, even on weekends.
• Avoid using electronics before bed, as the blue light emitted can disrupt sleep patterns.
• Create a relaxing bedtime routine, such as reading or taking a warm bath.

Structure and routines

What is it? Structure and routines involve establishing predictable patterns and schedules in daily life.

How it can help with ADHD: Individuals with ADHD often struggle with impulsivity and difficulty managing time. Having a structured routine can provide a sense of stability and reduce impulsive behaviours.

Example implementations:

• Create a morning routine that includes specific tasks, such as making the bed or cooking breakfast.
• Use visual aids, such as calendars or checklists, to help organise tasks and responsibilities.
• Set aside designated times for breaks and leisure activities to avoid becoming overwhelmed or overloaded.

Cognitive behavioural therapy (CBT)

What is it? CBT is a type of psychotherapy that focuses on identifying and changing negative thought patterns and behaviours.

How it can help with ADHD: CBT can help individuals with ADHD manage impulsive behaviours, improve time management skills, and develop coping strategies for dealing with symptoms.

Example implementations:

• Identify triggering situations or thoughts that may lead to impulsivity or distraction, and work on reframing them into more positive or productive perspectives.
• Practice problem-solving techniques to address challenges related to ADHD symptoms.
• Collaborate with a therapist to create an individualised treatment plan that addresses specific needs and goals.

Coaching and accountability partnerships

What is it? Coaching and accountability partnerships involve working with a professional or trusted individual to set goals, develop strategies, and provide support for managing ADHD symptoms.

How it can help with ADHD: Having a support system and someone to hold you accountable can be beneficial in staying on track with routines and self-care practices. A coach or partner can also offer guidance and feedback on coping strategies.

Example implementations:

• Hire an ADHD coach to work one-on-one with you to create a personalised plan for managing symptoms and reaching personal goals.
• Seek out an accountability partner who also has ADHD, as they may understand the challenges and offer valuable insights and support.
• Set regular check-ins or progress meetings with a coach or partner to keep yourself on track and receive support and guidance as needed.

Support groups and peer support

What is it? Support groups and peer support involve connecting with others who also have ADHD for mutual support, encouragement, and sharing of experiences.

How it can help with ADHD: Connecting with others who understand the challenges of ADHD can provide a sense of community and reduce feelings of isolation. It can also offer valuable insights and strategies from those going through similar experiences.

Example implementations:

• Join an in-person or online support group specifically for individuals with ADHD.
• Use social media to connect with others in the ADHD community and join online groups or forums for ongoing support and advice.
• Attend conferences or events focused on ADHD to meet others and learn from experts in the field.

With a peprsonalised strategy, you can better manage your ADHD and improve your overall well-being. Remember, everyone's journey with ADHD is unique, so it may take some trial and error to find what works best for you. Don't be afraid to seek support, guidance, and resources along the way.

Grow Beyond Your ADHD Medication

Let's recap some of what we've covered:

• Explore non-medication treatment options if medication isn’t effective or desirable. Medication may not work for everyone, and holistic, lifestyle-focused alternatives are worth considering.
• Adopt specific lifestyle changes to help manage ADHD symptoms naturally. Strategies like digital hygiene, exercise, nutrition, mindfulness, and consistent routines can improve focus, reduce impulsivity, and enhance well-being.
• Seek support through therapy, coaching, and peer groups to stay accountable and motivated. CBT, ADHD coaching, and support groups can offer structure, coping techniques, and a sense of community.

At our clinic, we provide a comprehensive and personalised approach to treating ADHD that goes beyond medication management. Our ADHD deprescribing assessment takes starts from £1160 for two hours with follow-up sessions available at £580/60 minutes. Book an appointment today to see how we can help you manage your ADHD more effectively and thrive.

We are unable to offer deprescribing services for individuals with the following conditions:

• Schizophrenia
• Bipolar disorder
• Eating disorders
• Suicidal ideation
• History of recent psychiatric hospitalisation
  

Frequently Asked Questions

1. What is the best medication for ADHD? It depends on a person's individual needs and response to different medications, as well as potential side effects.
2. Can ADHD be treated without medication? Yes, there are various non-medication treatments available that can effectively manage symptoms of ADHD. These may include therapy, lifestyle changes, support groups, and more.
3. Is it possible to outgrow ADHD? While some children with ADHD may see a reduction in symptoms as they grow older, many individuals continue to struggle with ADHD throughout their lives. It is important to seek proper treatment and support, regardless of age.
4. Does diet play a role in managing ADHD? While there is no specific "ADHD diet," maintaining a healthy and balanced diet can help improve overall brain function and potentially reduce symptoms of ADHD. Some individuals may report to benefit from avoiding certain foods or additives that may worsen their symptoms.
5. Can adults have ADHD? Absolutely! ADHD is not just limited to children and can be diagnosed in adults as well. In fact, many individuals may not receive a proper diagnosis until adulthood due to the misconception that it only affects children.