LIVING WELL WITH ADHD: A LIFESTYLE GUIDE FOR ADULTS

Understanding ADHD and Your Daily Life

ADHD affects attention, impulse control, energy regulation, and how we respond to daily demands. But small, intentional lifestyle changes can bring structure, clarity, and calm to everyday living.

This leaflet offers guidance across key areas of life where ADHD often has an impact, with practical tips to help you thrive.

1. Food & Nutrition

What you eat affects your brain. Balanced meals help stabilise mood, energy, and focus.

• Eat regular meals – Skipping meals can worsen ADHD symptoms.
• Protein-rich breakfasts (eggs, yoghurt, nuts) support concentration.
• Complex carbs (whole grains, lentils) prevent energy crashes.
• Minimise sugar and processed foods – they spike energy then cause fatigue and brain fog.
• Stay hydrated – even mild dehydration affects attention.
• Supplements: Omega-3 fatty acids and iron (if deficient) may help; speak to your doctor.

2. Physical Activity

Movement boosts dopamine and improves attention, sleep, and mood.

• Aim for 20–30 mins daily – walking, dancing, cycling, swimming.
• Include variety – boredom is the enemy of consistency.
• Use movement as a reset when overstimulated or unfocused.
• Try body-doubling – exercise with a friend or group for accountability.

3. Routine and Structure

Predictability helps reduce overwhelm.

• Use external structures – alarms, planners, visual schedules.
• Anchor your day – fixed wake-up/bedtime, meals at regular times.
• Break tasks into steps – write checklists or use apps.
• Prep the night before – lay out clothes, plan meals, make to-do lists.