Living with ADHD? These 6 everyday habits could be making your symptoms worse — without you even knowing it

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If you have ADHD, being told to ‘just be more organized’ or ‘just go to sleep earlier’ can feel like being told to backflip on the spot for the first time ever – that is to say, it sounds pretty difficult.

So difficult that you’re more likely to run into trouble than to complete your goal – especially if you’re unmedicated or newly diagnosed (or even undiagnosed).

ADHD brains struggle greatly with something called executive dysfunction, meaning that starting tasks, completing tasks, staying focused, or even remembering to do them in the first place can all be so much harder than for those with neurotypical brains.

But did you know that there are numerous habits you could be doing daily that are not only affecting your ADHD symptoms, but even exacerbating them?

Habits that could be making your ADHD symptoms worse

If you find yourself unable to stick to a routine or look after yourself the way people say you ‘should’, it’s not your fault. ADHD traits are characterized by some as lazy or due to a lack of self-discipline – but this misunderstands the very core of why ADHD brains function the way they do.

‘Having ADHD doesn’t mean you’ll never turn something in on time or find the energy to follow through, but it takes a lot of practice,’ says Megan Goldberg, LCSW. ‘People with ADHD can know exactly what to do, care enormously, and still be unable to start.’

We took a look at six of the most common ‘bad habits’ that could be making your ADHD symptoms worse below.

• Skipping breakfast

Studies have shown that skipping breakfast can worsen ADHD symptoms, as it deprives the brain of the glucose and energy that it desperately needs in order to function properly. This can also lead to a ‘crash’ later in the day when you do eat.

Try to eat a nutritious breakfast in the morning, and include a source of protein where possible, as this helps support brain function and fuels dopamine production.

• Being too rules-focused

One of the key mistakes people with ADHD tend to make, according to Megan Goldberg, is ‘Putting rigid rules in place to try to make life function smoothly and account for everything that can go wrong.’

‘It ends up creating quite the burden and sets you up for disappointment when things can’t be done according to specification,’ she says. Try not to hold yourself to an impossible routine, and create backup plans for when things don’t go the exact way you planned.

• Waiting to feel motivated

‘Motivation usually follows starting,’ advises Goldberg. Don’t wait until you feel ready to complete a task – instead, try to make it as easy as possible for you to begin, and then roll with the motivation once it appears.

For example, you could try telling yourself you will ‘just do give minutes’ of a task, and if you don’t feel like carrying on after those five minutes are up, you can stop. However, many people find they are able to carry on once they’ve started.

• Not getting enough exercise

According to Berkeley Psychiatrists in London, ‘Regular physical activity has been linked to better academic and work performance for individuals with ADHD. Incorporating a routine of physical exercise can lead to significant improvements in attention and behaviour.’

There are many barriers that can get in the way of exercise when you have ADHD. If this is something you struggle with, try to find a form of exercise that you genuinely enjoy, rather than forcing yourself into unwanted routines. You can also do things like setting out your gym clothes and equipment in advance, to make picking them up as smooth as possible when the time comes. These can all help with motivation.

• Planning for your best days

Goldberg says another common habit that might be sabotaging your daily life with ADHD is ‘planning in a burst of energy and then not having the energy to actually do the plans when the day comes.’

Try to plan for the days where you feel tired and unmotivated, rather than your ‘best’ days. This should help to reduce that feeling of overwhelm that comes when you don’t have the energy to back up all the plans you’ve already made.

• Staying up late

ADHD and sleep disorders often, unfortunately, go hand in hand – and can also make each other worse. Symptoms such as restlessness, racing thoughts, hyperactivity, and delayed sleep phase syndromes can all mean that going to bed at a ‘reasonable time’ can feel like a mammoth task. This lack of sleep can then exacerbate ADHD symptoms, especially those associated with inattentiveness.

ADHD help website Think ADHD says, ‘Establishing a consistent bedtime routine that encourages relaxation is crucial. This can involve activities like reading a book, taking a warm bath, or practicing mindfulness meditation to help signal to the brain that it’s time to wind down.’

It’s not all doom and gloom, though. Goldberg lists some positive lifestyle habits that can help make ADHD more manageable below.

• – Slow down, practice mindfulness, and use your tools.
• – Figure out what works for you, then ask the people around you for it. For example, asking people to call and not text.
• – Nobody with ADHD is going to remember the dog poop bags, so the spare roll lives next to the leash.
• – Outgoing mail goes in the shoes so you can’t leave the house without it.
• – A lunchbox sticking out of the top of the backpack means the backpack can’t leave without lunch.
• – Keys and wallet get one spot and never leave it.
• – The real deadline is usually too far away to tell you when to start. Set earlier ones that are just as real, because missing one means you can’t hit the final one.
• – Put reminders on the exact day they’re needed so there’s no extra buffer you know you can push past.
• – Be honest about the to-do list. An effort that doesn’t go to the big task means it doesn’t get done.

Megan Goldberg, LCSW, is a licensed therapist in DC, Maryland, Virginia, Illinois, Massachusetts, and Rhode Island. Find her at megangoldbergtherapy.com

For more tips on how to build habits that actually work, watch the video from Caren Magill below.

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