How to deal with ADHD without meds?

I was diagnosed as a 30 year-old. Here are some things that might help.

* Accept it and be realistic about it. ADHD is a disorder. There is no cure. Don't expect it to go away or for you some system, drug or technique to reduce it to zero. There are no silver bullets

* Forgive yourself. Getting worked up about the disorder only causes more pain, anger and stress. You are not lazy.

* Address any other mental health problems that may be related to or caused by ADHD. I am still recovering from anxiety related to my ADHD.

* Medication is effective. If there is any reasonable route to trying it then do so. Some people report night and day differences.

* Routines help me a lot. A good routine becomes automatic. Think about some of the things in life that you do automatically and completely without thinking. Try to make a routine that serves your goals and the things you want to do. I prefer a routine that is the same every single day (including weekends) if possible.

* Your working memory is impaired. Do not try to remember anything. I always keep a notepad and pen next to my computer as a substitute for working memory.

* Distractions. Some are worse than others but people with ADHD are more susceptible. Find a way to reduce notifications, alerts (both auditory and visual). When you are focusing on something, try to remove anything else from your visual field. I have two monitors but I make sure that if I only need one window for the task at hand then the other monitor is showing the desktop.

* In the same way, if you want to be sure to remember something, keep it in your visual field. When I'm using my to do list software and I select a task, I put it as a small window in the top left of my screen (with all the other remaining tasks hidden of course!). If I get distracted I can simply look to the top left of my screen to remember what I was doing.

Knowing you have ADHD is a great first step. Improvement is possible, but it takes time (years, not weeks).

1. Go run. Start with short distances, then build up. Exercise daily.

2. Eat healthy food - think plant-based. Stay away from sugar. Don't lean on caffeine.

3. Control your environment: sound, light, temperature adjust these until it feels right.

4. Stay away from toxic people who will take advantage of you. This might mean "family & friends".

5. Foster your own curiosity.

6. Your ability to focus, aptitude for pattern recognition, and empathy is not a disorder.

Regular exercise seems to be key with my friends. Which means building up a set of exercise type things you like doing and finding groups of people who also like those things.

Start a journal. Track diet, lifestyle and ADHD issues.

Go looking for studies. Years ago, there were studies showing that nutritional supplements were more effective than meds to help kids calm down and focus.

IIRC, calcium and B vitamins were some of the recommended supplements. (Edit: don't take my word for that. Instead, use that as a jumping off point to find studies and track your own issues and draw your own conclusions about what works for you as an individual.)

You could try self medicating with nicotine.

Everything else I would write is covered by annie_muss, particularly acceptance and being realistic. I wasted years torturing myself with a cycle of thinking I should be able to push through it and focus if only I tried hard enough, failing and getting depressed, bludging, repeat.

Now that I’m medicated I’ve still got a strong aversion to trying that I have to deal with.

I can't help directly as I am medicated, so naturally anything I do might be possible because of that.

However what did help me before diagnosis was this YouTube channel and trying out the techniques that clicked with me https://youtube.com/HowtoADHD

I spent a large part of my adult life thus far avoiding treatment even though I live in the US where ADD treatment is readily available. I viewed it as a mind-over-matter kind of thing and it was ultimately a harmful view of maintaining my own mental health. The world shutting down last year really exacerbated my (in hindsight) very obvious ADD symptoms to the point where I found it difficult to do much of anything and I finally talked to a doctor about it. I was given a prescription for a low dose of adderall xr and it changed my life.

Knowing what I know now, I would honestly look at moving to a different country if professional/pharmaceutical treatment weren't available to me in my country. Alternatively, if an adjacent country to you has something available and you have the means to go get it, I would highly recommend pursuing it. Trying to manage symptoms with all the normal "exercise, eat well, supplements, etc" advice can work with focused attention, but the difference when you find the right combination/dose of medications in combination with those things is incredible.

For supplements that might help: L-theanine combined with caffeine, Vitamin b12, l-tyrosine. Lacking energy? Get your vitamin D checked and take vitamin D (and take D with vitamine K2).

I can only really speak to the effectiveness of vitamins on focus, outside of supplements, meditation and cognitive behavioral therapy are on my list of things to do to try and help.

Try lifting, running or cycling.

This sounds weird, but I found that giving up caffeine and switching to decaf had a big improvement in my symptoms.

This system might help you to become better organized:

https://christine.website/blog/gtd-on-paper-2021-06-13

Regular exercise and real quality healthy food (veggies, meat). Dropping stims (coffee, cigs, etc) and alcohol also helps.

Get meds. However you can. Chances are you can get reasonably pure methamphetamine online for a reasonable price.

i try some supplements like brain boost powder and addrinal supplement tabs (not adderral)

so far this mix looks promosing

One advice - coffee is only good for waking up, makes no chemical sense to drink it if you’re not feeling sleepy