Manage ADHD without medication. While there’s no perfect fix, there are effective ways to manage your ADHD symptoms.
I know because I’ve used a number of these strategies to manage the symptoms of ADHD in my own life and that of my family members. So, let’s dive into some of the best ADHD treatment options to support optimal brain function and an optimal you.
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Traditional ADHD Treatments
When seeking a diagnosis of ADHD, the first line of treatment tends to be the use of medication. Why is this?
Well, among other things, the ADHD brain is associated with lower levels of dopamine, the “get-stuff-done” neurotransmitter.
This, combined with suspected structural differences in the prefrontal cortex, contributes to challenges in using executive function skills.
How Do Stimulants Work?
Stimulant medications work, in part, by increasing the levels of available dopamine in the frontal lobe of the brain. Unfortunately, the most common treatment, ADHD drugs, while often effective, can have negative side effects.
- Increase in heart rate
- Higher blood pressure
- Possible liver damage
- Anxiety
- Increased risk of addiction
If you’re one of those who’d like to avoid drug treatment for ADHD, you’ll be happy to know that there are many natural ADHD remedies available.
7 Natural Ways to Manage ADHD Without Medication
The following is a list of seven strategies to support the ADHD brain naturally. These natural remedies include:
- Mental Health Support
- Trauma-informed cognitive behavioral therapy
- Behavior therapy for parents of ADHD kids
- Lifestyle changes
- Balanced diet and nutrition
- Exercise
- Mindfulness
- Martial Arts
- Nutrient-dense ADHD supplements
- Alternative treatments
- Brain training such as neurofeedback therapy
Let’s get started.
1. Mental Health Support for ADHD
Working with a mental health professional is one of the best gifts you can give to yourself. ADHD or not.
I know because I look forward to my bi-weekly therapy sessions as food for my soul and my ADHD mind. Additionally, I’ve seen first-hand how trauma-informed therapy is essential to regulating the nervous system.
As such, I recommend looking for neurodiversity-affirming mental health practitioners who see everyone through a strengths-based lens.
How I Choose Mental Health Support for ADHD
When looking for a mental health practitioner, I don’t care much about the letters behind the practitioner’s name. I don’t care if a therapist has a Ph.D., is a clinical psychologist, or is a licensed clinical social worker.
No, the tools they learned in graduate school are not the ones I look for to support my neurodivergent family. This is because a graduate school degree is just the entry point to practice therapy legally.
Keywords to Look For
I look for keywords that indicate the professional has a trauma-informed lens. This means that they have a track record of learning the latest neurobiological approaches to mental health.
- Trauma-informed
- Strengths-based/Neurodiversity-affirming
- Not all those practitioners who use the term strengths-based are “strengths-based”
- Presume competence
- EMDR (Eye Movement Desensitization and Reprocessing)
- Internal Family Systems
- Somatic
- Play-based
These are a few I look out for when recommending mental health support for ADHD, autism, anxiety, etc.
2. Behavioral Treatments for ADHD
Additionally, there are behavioral interventions to encourage positive behaviors in ADHD kids. And they’re focused on training parents in appropriate parenting methods.
Further, behavioral therapies allow parents to better understand the dynamic between them and their children. (Hint… ADHD is hereditary.)
Truth be told, through my journey as a mom, the most effective thing I’ve done to support my ADHD kids is to work on my own emotions and behaviors.
Executive Functioning Classes for Kids
Other behavioral support tools for ADHD include learning the right strategies related to improving daily living. In other words, ADHD kids need explicit instruction in executive functioning skills to complete daily tasks effectively and efficiently.
Outschool has amazing classes specifically designed to support executive functioning for neurodivergent kids. If you’re homeschooling, check out Outschool’s classes for ADHD and other neurodivergent learners!
3. Diet and Nutritional Support
Lifestyle changes such as eating nutrient-dense foods and eliminating inflammatory foods can make a world of difference. Inflammatory foods can include:
- Gluten
- Dairy
- Sugar
- Food dyes
- Food products made out of bleached white flour
- Don’t be fooled by products labeled with “Whole Grains” which often contain little to no fiber and are most often made with sugar.
- Food products such as breakfast cereals, bread, or anything in packaging should be considered a treat only.
- In my home, cereal is a dessert and only for special occasions.
According to Dr. Daniel Amen, the world’s leading expert in ADHD and brain health,
“I’ve found that a diet high in simple carbs… makes attentional problems worse… Most ADHD children and adults… do better on a high-protein, low-simple-carbohydrate diet.”
Dr. Daniel Amen, Healing ADD, p. 43
4. Martial Arts
Martial arts are wonderful for the ADHD brain. In our home, Taekwondo has been a game changer for two of my ADHD kids.
Another form of martial arts that’s a good option for ADHD is Tai chi. Tai chi, a mind-body movement practice, is also a good option for those with executive functioning challenges such as ADHD, Autism, and anxiety.
Tai Chi for ADHD Kids
In 2020, researchers observed the effects of Tai Chi on thirty-four kids, ages 8-12. All children had an official ADHD diagnosis. The 8-week program consisted of twice weekly mindful-movement (Tai chi) based classes, of 60 minutes each.
Results showed improvements in ADHD symptoms related to:
- Inattention
- Hyperactivity
- Oppositional behaviors
- Executive dysfunction
Overall, martial arts can support cognition, motor coordination, and emotional regulation for adults and kids with ADHD. In the end, the best martial arts for kids is the one they enjoy.
5. Exercise
Engaging in daily exercise, both cardio and weight-bearing exercises, are excellent for the ADHD brain.
Exercise increases blood flow throughout the body and to the brain. More blood flow to the brain is essential for increasing focus, attention, creativity, executive function, and more.
Don’t have time to work out?
- Jump on the trampoline with your children.
- Take the dog for a 20-minute walk.
- Do squats during commercials
- Put a kettlebell in your living room and throw it 20 times three times a day
- Work with a personal trainer if you’ve never done a kettlebell swing before
The point is, just move, Friend. Movement and exercise increase dopamine in the brain and that’s something every ADHD person needs.
6. Natural Supplements for ADHD
After diet and exercise, supplementing with high-quality nootropics is a great way to support your ADHD brain throughout the day.
With the average American diet void of micronutrients, supplementing with quality vitamins, minerals, and fatty acids can fill in nutrient deficiencies to support a healthy brain. Some of the best supplements for ADHD include:
- Omega-3 fatty acids
- We take Carlson Labs Fish oil due to its high EPA-to-DHA ratio
- Magnesium
- BrainMD’s Neurovite Plus
- Adaptogens
Check out the complete list and my complete review of the best Supplements to Improve ADHD Symptoms.
7. Brain Training
In today’s day and age, we know about the benefits of neuroplasticity. This means the brain can always grow and heal, but we must be intentional to care for our ADHD brain.
There are multiple alternative forms of brain training available that help support the regulation of the nervous system (the brain and its parts).
- Neurofeedback
- Brain training video games
- Sound therapy such as Safe and Sound Therapy
- Created by Dr. Stephen Porges, founder of Polyvagal Theory
- Sound therapy such as Safe and Sound Therapy
Neurofeedback
Neurofeedback consists of several different modalities that monitor brain waves and provide the brain with feedback in response.
The ultimate objective is to regulate the brain and strengthen self-regulatory skills. We’re currently doing a type of neurofeedback with one of my children and hope to report back soon.
Video Games
Brain training video games such as EndeavorRX have been approved by the FDA to support executive function training in kids ages 8-12.
Sound Therapy
Additionally, occupational therapists and other mental health professionals often use sound therapy to strengthen the ADHD brain. One such modality is Safe and Sound Protocol by Dr. Stephen Porges, the mastermind behind Polyvagal Theory.
The Problem with the ADHD Name
Let’s get on the same page regarding the whole ADHD thing and address the elephant in the room. The ADHD name. It has to go.
Friend, ADHD stands for attention deficit hyperactivity disorder, and as such, is poorly named. ADHD is not a LACK of attention, but rather, too much attention to all things.
What do I mean by that?
Missing Filtration System
The ADHD brain is better described as a brain that lacks a proper filtering system. Because of this, the ADHD brain receives and processes an obscene amount of sensory input at any one given time.
Think of the ADHD brain as a cell phone with all notifications turned on. Throughout the day, that phone is constantly bombarded with notification after notification.
Think hundreds or thousands per hour. So, at the end of the day, these constant cell phone interruptions reduce the functionality of the phone.
This is one way to think about the ADHD brain. Daily, the person with ADHD is so overwhelmed by incoming input, that they lose optimal functionality. In the end, one of the goals of any effective treatment of ADHD will include supporting healthy brain activity.
What is ADHD… Really?
Ok. Now that we know that ADHD is a misnomer in and of itself, let’s discuss the general picture of ADHD.
Ask your average healthcare provider about ADHD and you’ll often still get the impression that ADHD is only a childhood issue. Or talk to your neighbor up the street or a co-worker about ADHD and you’ll likely hear about the classic problems associated with the daily life of ADHD kids.
- Behavioral problems in school
- Impulsive behavior
- Challenges with social skills
- Distractibility
- Inability to complete tasks
- Problems with task initiation
- Non-existent organizational skills
- Poor time management skills
All of the above signs of ADHD in school-age children are accurate. Further, they should be understood as challenges with executive functioning.
However, young children eventually turn into older children. And guess what happens next? You guessed it. Those kids turn into teens and then adults.
My point? Having ADHD is often a core part of who one is. As a woman with adult ADHD, I can look back and see how my ADHD brain is part of who I am.
ADHD is a Neurotype
The good news is that the characteristics of having an ADHD brain can be our greatest gift when we know how to harness their power. So, if you or your child has received a recent ADHD diagnosis, deep breaths, be encouraged.
In my experience, the most important thing is to understand ADHD. Then you can support your or your ADHD loved ones’ ADHD brain so that it works for them and not against them.
Risks of Poorly or Untreated ADHD
A shift in how you perceive signs of ADHD is critical for multiple reasons. Those with ADHD are at increased risk of several mental health challenges including:
- Low self-esteem
- Anxiety disorder
- Mood swings
- Suicidal thoughts
- Automobile accidents
- Drug and alcohol abuse
- Teen pregnancy
In the end, I want you to continually ask yourself,
“How can I reframe my thinking to see the weaknesses of ADHD as the strengths they’re meant to be?”
This question alone can make a big difference. I share this with you to encourage you to focus on the most important thing when it comes to your child. Mental health and well-being.
Recap: How to Fix ADHD Without Medication
ADHD presents differently in everyone (some say there are seven types of ADHD). So, it’s important to examine the ways that ADHD negatively impacts you or your child’s life. Then add or subtract various strategies that work for you.
As human beings, life is dynamic, and impacted by multiple changing variables. This means that just because something is evidence-based or proven to be effective in a lab, doesn’t mean it’s the right fit for everyone.
The ADHD treatment plan that works for you, may not be the right one for your child. It may take some time for you to figure out which natural treatments are best for you.
Listen to your body and mind and support them with tools and natural supports that allow you to function as best you can. So, Friend. Did I miss any of your favorite ways to fix ADHD without medication?
About the Author:
Lindsay is a trauma-informed educator with a Master’s Degree in Teaching. Her mission is to support moms to equip neurodivergent kids (ADHD, Autism, Dyslexia, Anxiety) to thrive as exactly who they’ve been created to be. Wait until you hear the story that led to it all…
Thanks! Your post is so helpful.
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Cristina, Thank you so much for your encouragement. I am so glad these natural Treatment tips for ADHD have been helpful for you. I’m honored to have you in our community. It means so much to hear from you. As a neurodivergent woman myself, I appreciate the support. Thank you! 🙂 Lindsay