ADHD or ADHD-Like Symptoms
I asked customers who have/suspect they have ADHD what helps them live well.
Disclaimer One: I am not a doctor. These posts (and all other information blossoming from Aliud) are merely for educational purposes and not intended to diagnose, treat, cure, or prevent any disease. Always consult a healthcare professional first. And assume the following tips + tricks come from people who are also not doctors.
Disclaimer Two: I have not been diagnosed with ADHD, but my symptoms seem to present very similar.
Disclaimer Three: Always do your own research, and remember: people’s symptoms vary, so try different things and find what works for YOU. You are now a scientist:
Note: This is a really long post, but I’ve compiled it as best I could and split it into sections so you can scroll to the specific info you wish to read:
INTRO
“ADHD ISN’T A REAL THING”
MY PERSONAL SYMPTOMS
COMMUNITY-SOURCED TIPS + TRICKS
QUOTES FROM CUSTOMERS
ADHD RESOURCES
OUTRO
Good luck 🧚🏽♀️
INTRO
Who else has experienced (more) pronounced ADHD symptoms post-COVID? I feel like my brain has atrophied on its own accord; my cognitive function fast declining. These past several months in particular have been filled with confusion, frustration, sadness, and a feeling of helplessness. It’s been.. challenging, to say the least. And I’ve only really confronted how much I’m struggling very recently as the symptoms seem to have steadily intensified over the past year, whereas previously the symptoms were present but more mild, and I could find ways to justify them.
I’m trying to monitor the language I use in regards to this, because I don’t want to come off like pOoR LiTtLe ADHD mE. But if my undertone still seems a bit negative and resentful, it’s cos this is all quite new and jarring to me. Put simply, neutrally: my brain has changed, and I would like to figure out how best to rearrange my life to support these neurological and cognitive changes.
“ADHD ISN’T A REAL THING”
A lot of people say ADHD is not a real thing, but wHaT iS rEaL? Symptoms for most mental disorders overlap with the symptoms of many other disorders. What I’m experiencing could be ADHD, it could be bipolar, it could be long COVID, it could be BPD, it could be early-onset dementia, it could be amnesia, it could be present- or post-traumatic stress, it could be the brain-damaging result of years of addiction — it could be anything I or you or they want it to be.
Someone said the above statement to me the other day and, though triggered, I decided to ponder my response away from the situation instead. I discussed it later with a friend:
Me: Isn’t every disorder just a label assigned to a specific cluster of symptoms? Just as any word in any language is just a sound assigned to a thing that fits certain characteristics? So why can’t ADHD be a thing, if all things are truly just things? Labels make recognizing things simpler.
Friend: Yes, and as time passes and the way we understand things changes, we may reclassify and reorder things.
Me: Exactly. And a diagnosis/label can be helpful when trying to manage said diagnosis/label cos research becomes so much easier when there’s a specific word to look up. I don’t know if I have ADHD, but I seem to tick off every box. I’ve been reading things and listening to podcasts and talking to people that’ve actually been diagnosed, and it’s been so helpful! Learning life hacks for my kind of brain.
Friend: On a certain level it doesn’t really matter. If you’ve found things and tips and tricks that work for you, then what matters is they work. If these tips are all under the umbrella of ‘tips for dealing with ADHD’ and you find them mostly helpful, more so than anything else, then maybe we’re currently calling whatever your deal is ‘ADHD.’
Me: Yes, precisely. Maybe they thought I was saying I have ADHD to vie for attention (lord knows I need some attention surplus to tip this deficit).
Friend: People get mad about things being overused, or used as an excuse, to the point that people who actually have the thing question whether or not they’re doing a psycho-somatic manifestation of symptoms and whatnot. PTSD — people throw that around all the time. ‘Oh I have PTSD from the last time I went to Trader Joe’s and they were out of cookie butter ice cream.’ So people think it’s a joke, or it only applies to combat veterans.
In the same vein, ADHD — ‘Oh I cant watch anything longer than 30 seconds, it’s my ADHD’ or OCD — ‘Omg I’m so OCD, my closet is literally organized by color’ or NPD ‘Omg they post so many selfies, they’re such a narcissist.’ Let’s be very clear: it is completely human for us all to exhibit some behaviors related to these disorders, but to actually be diagnosed with these serious disorders it depends on: how many of the required traits you have, and the intensity, the frequency, the duration of the behaviors. When you actually have one of these disorders, it impacts every. aspect. of. your. life. It affects your development and functioning in the world. It is wholly crippling and debilitating.
In saying all of this, I do not wish to minimize anyone’s experience by claiming ADHD with my self-diagnosis. As stated above: I have not been diagnosed with ADHD, but my symptoms seem to present very similar. Obviously, I can still function ok in this world, I’ve just noticed that my functioning seems to have been increasingly impaired in several areas since having COVID in 2021. Some of the symptoms existed much prior to COVID, but seem to have been exacerbated since having it, to the point where I’ve felt the need to turn to others and crowdsource tips + tricks. I’ve also, at times, felt so frustrated and fatigued that I’ve gone back and forth in my head about going on medication (and we all know how anti-Big Pharma I am, so this is, well, big).
MY PERSONAL SYMPTOMS
This list is not exhaustive cos my memory is trash, but these are the things I currently recall that make me suspect ADHD or long COVID or whatever this cluster of symptoms points to:
Focus + Attention: Immense inability to focus. Can barely read a book anymore. Can’t watch movies or shows anymore (unless I’m in a dark silent theater with zero distractions, or watching shows in 20 minute stints over the course of months). Conversely, on occasion I’ll experience hyper-focused, hyper-productive days where I’m in a trance for who knows how many hours and won’t stop till I’m finished with whatever it is I’m doing (prime example: me sitting here writing this for the past four hours straight without moving. And these types of hyper days are inevitably followed by days of low energy and low motivation). Not being able to sit still or sit properly in seats/chairs (postural sway). Skin-picking.
My attention feels like a hummingbird, flitting from one flower to the next. Some days I feel absolutely insane. One morning, I paused in my kitchen for a moment to step back and reflect on what I was doing: I had started eight different tasks in the span of just a few minutes. The dryer door was open waiting to be loaded, dog food bowl was on the counter waiting to be filled, water was boiling waiting to be poured over teabag, oven was on waiting to be filled with cookies, dishwasher was open waiting to be emptied, planner was open waiting for the day’s schedule to be filled in, eggs were in a bowl waiting to be beaten, and I was on my phone replying to people on Instagram.
Then there are other days where I’m laser-focused. I’ll think of an idea and create an entire 15-slide business presentation in one sitting on Canva. There are times when I will spend six hours deep cleaning the entire house, doing laundry, and washing dishes. Then there’s the opposite of that where I can’t bring myself to do any of those things for days cos my brain feels too overwhelmed and shuts down.
Memory + Brain Fog: Huge decline here. Constantly forget what I’m doing and what I’m suppose to be doing next. Difficulty retaining information (school or work or personal research), and also remembering what I did just a couple minutes ago. Forgetting to eat and do simple everyday things (I have to have alarms on my phone for every little thing now). I’ve gotten to the point where I have to set three alarms for things (an hour before, 30min before, 5min before) cos if I just set one for an hour before, I’ll forget within the hour. Losing track mid-conversation and having to take extended pauses, or just going completely blank and giving up. Forgetting words — I used to have a pretty extensive vocabulary, but recently I’ve had trouble just remembering the most basic of words. I’ve too often forgotten I have class, forgotten I have someone picking up an order, forgotten to feed my dog, forgotten to feed myself.
Speaking + Listening: I’ve always had social anxiety and struggled with conversing verbally, but this is truly another level of struggle. Being unable to formulate thoughts, let alone translate thoughts into spoken words. I feel unable to tell stories, hold deep conversations, or debate important subjects because I cannot, for the life of me, remember events, details, facts, or words anymore. Writing feels easier cos I have time to pull from the labyrinthian archives of my mind and don’t feel put on the spot like I do in person, which leads to me feeling overwhelmed, which leads to me freezing up. I observe myself not listening to people properly, cutting them off, and constantly switching subjects before I’ve even completed the one prior. I cut myself and others off so I can get the thoughts out of my head before I forget them. Mulling over past conversations worrying about the things I said and didn’t say and how I could’ve said something better, then texting people after hanging out like, “Sorry for being so awkward, I’m so anxious” or “Sorry I didn’t speak much, I’m exhausted.”
Impulsive + Risky Behavior: Always doing/saying yes to things without thinking then regretting them. Impulsive spending (always buying things I don’t need before the things I actually need), dating, sex life. Always starting new tasks/forming new interests + obsessions before developing or completing previous ones. In the past: impulsivity in regards to suicide + risky behavior in regards to sex, substances, driving. Difficulty keeping steady jobs and maintaining long-term romantic relationships.
Lovebombing: ADHD lovebombing happens because I’ll hyper-focus on a new relationship, creating a sense of urgency that tells me I need to develop this now and fast. Everything is frantic, in a hurry. As opposed to NPD lovebombing which is done solely as a manipulation tactic.
Time Management + Prioritizing: No sense of time (time blindness) or priority. I have many neverending to-do lists and tentative plans, but am never able to complete them because I’m unable to understand time or prioritize. I feel like everything is important and urgent, I feel like I need to do it ALL, but doing it all is impossible. With school and work, I manage to succeed only because I do everything in the very last minute, despite having a lot of time in which to do it all. I also have a sense of obligation because, in those arenas, others are depending on me to complete the things therefore I must do them.
Overwhelm + Freezing: My life consists of wanting to do or say so much, but ending up not doing anything. The bulk of my days are spent with my mind in utter frenzy mode, running 1000mph at all times, whether I’m actually doing/trying to do a million things or doing nothing at all. I am easily overwhelmed by thoughts, emotions, obligations, people, words.
Fatigue: I feel like I’m perpetually exhausted because my brain never relaxes. I used to be able to make a choice about whether to take a nap or not, but these days I physically cannot make it through a day without an afternoon nap; my eyes refuse to stay open. And then napping midday compounds my time management issues.
Mental Disorders: Resulting or co-occurring depression, anxiety, OCD, addiction.
I saw an Instagram clip that said ADHD is not an issue of knowing what to do, but an issue of doing what we know. We have endless ideas and to do lists of the things we know we want and need to do, but the struggle lies in executing all of those things.
COMMUNITY-SOURCED TIPS + TRICKS
I’ve enumerated every single suggestion submitted via IG, whether I’m personally into it or not — so go through these with discretion and do research before trying.
*** CONNECTION - PRESENCE - EXERCISE ***
Time Management + Memory
Have a set routine (sleep, exercise, meals at the same time daily)
Huberman’s morning schedule: sun exposure, intense exercise, focused work
Responsibility heirarchy: 1. self (meditate, walk, stretch, whatever you need to do to feel good and have a calm clear mindset), 2. space (spend a couple of minutes to make your work area feel good and have a calm clear space), 3. then you can start work.
Utilize Google calendar to block out days
Super simple planner to write daily schedule and clearly set priorities
Post-it note on laptop next to trackpad for limited to-do list (3 most important things)
Learn to prioritize (what is actually important and urgent)
Knowing how much time a task will actually take and setting deadlines — be realistic about what you can accomplish in a day, let go of ideas of what you should accomplish in a day
Post-it notes for reminders around house
Checklists (check off completed tasks for dopamine hit)
Set alarms and/or Google calendar alerts for everything
Make use of timers (pomodoro timers, Google Chrome extension: Marinara)
Create clear deadlines for yourself
Reward systems
Focus + Productivity
Turn off social media + email + text notifications
Airplane mode or turn phone completely off
Limit + schedule leisurely screen time
When trying to achieve a goal — “lower” your expectations, break it down into small steps, tiny steps, that are actually achievable for you. There’s a difference between what’s achievable and what you’re capable of achieving. You want to set achievable steps short-term, in order to eventually reach what you’re capable of achieving long-term.
“3-2-1 lift off” method to do what needs to get done instead of waiting for yourself to want to do a task
Simplify tasks for yourself: if you know you want to go to yoga in the morning, lay out your outfit and prep your bag the night before. If you know you have something due on Friday, plan out your daily tasks for that project the Sunday before.
Knowing your own energy levels throughout the day: when are you best doing stationary work, when are you best doing active movement, when are you best chilling and doing nothing
Body doubling (working parallel to someone else to keep you accountable)
Changing your mindset around tasks from ‘ugh, i have to do this’ to ‘i’m so grateful i get to do this’
When presented with a distraction, learning how to acknowledge the distraction and say ‘no thanks, I have to get this done’ instead of having that impulsive urgent compulsion to indulge in the distraction.
Pausing before doing things/moving onto other things: is this what I need to be doing right now? Giving yourself the option of choosing, rather than being dictated by that constant sense of urgency for every little thing that comes up.
If WFH: showering and changing into nice clothes daily despite staying home to increase motivation and positive outlook
Always carry a notebook to empty your brain or write down ideas/reminders
Using visitors as a reason to do chores/cleaning
Doodling passively
Fidget toys + tools
Creative outlet for dopamine
Sound
Sound canceling headphones
Earplugs
White/grey/brown noise
Binaural beats
Solfeggio frequencies
ADHD playlists
Background sound (8d music, animal/plant documentaries, brainless shows or podcasts, cumbia, jazz, nature sounds, chill drum & bass with no vocals) to distract from bad thoughts and focus at the same time
Mindfulness
Meditation
Breathing exercises
Yoganidra for sleep
NSDR
Movement
Regularly scheduled exercise
Intense exercise first thing in the morning, 5-20 minutes
Dance is incredible for ADHD
Jumprope
Running
Biking
Swimming
Strength training/weight lifting
Yoga
Pilates
Daily walks
Team sports or classes where other people are counting on you/telling you what to do
Ecstatic/free movement dance to move energy + ground nervous system
Diet
Protein first thing in the morning
Clean eating (organic, grass fed, whole/unprocessed, slow/not fast)
Nutrient dense diet necessary for proper brain function
Avoid or limit sugar (better options if you must: monk fruit, green stevia, coconut sugar, blackstrap molasses, maple syrup, honey) — sugars raise dopamine levels but become addictive, causing cravings and crashes. They dysregulate mood/brain and spike blood-sugar levels.
Avoid or limit carbs/gluten (choose complex carbs over simple carbs if you must)
Push carb intake to later in day so not sluggish/foggy
Carnivore diet (organic grassfed meat + fruits only)
Paleo / Keto
Detoxing heavy metals + low tox lifestyle
Small meals throughout day rather than fewer heavier meals so as not to slow brain function
Beverages
Less/no coffee, and never on empty stomach — there is no such thing as a caffeine deficiency, what you’re experiencing is a sleep deficiency
Drink tea instead cos l-theanine balances caffeine jitters and eases anxiety
Lions mane tea
Herbal teas (spearmint, lavender, peppermint, chamomile)
Republic of Tea: Get Smart + Brain Boost
Oolong tea for focus
Water (with electrolytes and/or trace minerals) — hydration is essential for proper brain function
Supplements
(consult you doctor and check for medical contraindications + side effects)
Magnesium
Vitamin C + D
Fish oil / Omega-3s
Essential Fatty Acids (Omega-3, -6, -9)
Healthy fats fuel your brain. Any oil with trans fat is hard for your body to break down. Healthy fats include: coconut oil, avocados, flaxseed oil, grass fed meat, free range organic eggs, and hemp oil.
Cacao
Gotu kola
Lions mane for cognitive, focus, memory
Ginkgo biloba for memory, mental sharpness
Brahmi (water hyssop) for brain function, memory
Ginseng complex for brain function, energy
Pine bark extract for improved attention/concentration
Ashwagandha to calm, stress relieve
Passionflower
L-theanine
NAC
SAMe
Curcumin
Glutathione
Alpha GPC
Stamets 7
Multivitamin for memory/focus
Treatment (also see ADHD SOURCES section)
CBT therapy
Traditional Chinese Medicine/herbs
Hyperbaric oxygen therapy
Acupuncture
Reiki to pinpoint trigger
ADHD specialist
Really taking the time to pause and intentionally internalize your achievements, big or small, before letting your mind flitter to the next thing
Substances
Sobriety
Never weed in the morning, only things that energize you
Microdosing weed edibles
Microdosing psilocybin with very specific intention
Lowest, very controlled dose of Adderall with breaks on weekends, so you’re the one driving, not the Adderall
If going the medication route, pairing with talk therapy (CBT) is most effective, compared to medication alone. Pills don’t teach skills.
Remember: medication doesn’t work for everyone.
QUOTES FROM CUSTOMERS
“Flow towards the things that stimulate natural motivation.”
“Giving myself permission to have hyperfocus days and bad mental health days. Some days I’m like wow I can ONLY think about embroidery and nothing else! And as long as I’m not neglecting any urgent responsibilities, that’s fine. The dishes can go unwashed, the laundry can wait another day, and I can just make embroidery art all day.”
“When I’m having a bad day I feel like my mind is a radio that’s constantly switching channels, like I can’t even finish a thought. But I have the self-awareness now to realize “oh, I’m having a bad mental health day” and rather than beating myself up, I just give myself permission to take a break for the day and try again tomorrow.”
“Try slowing down and doing less, instead of feeling like you have to do every little thing right now. This way, you will be less fatigued, and not experience the ups and downs of having hyperactive days followed by days of super low energy. Learn to balance your energy, so it’s spread more evenly across your days.”
“Remember that it is a blessing to have this for sure (a bit of a curse at times) but it’s also an indicator that you can process things quicker than most and have emotional complexity.”
“I really believe that it’s a gift, despite the drawbacks. It’s like a beautiful heightened sense of feeling and awareness - now the challenge is learning how to control and tame it. Tiredness and the other downside symptoms will show when you are burnt out or emotions need to be expressed but are repressed.”
“Don’t think of it as a disability. It’s more of a character trait or blessing. You just need to learn how to make it work for you. It’s frustrating at first, but you’ll learn how to appreciate it and wield it in a way that works for/benefits you. You learn how to work with yourself rather than against yourself.”
“Just never take ritalin, that shit fucked me up as a kid”
“Stimulant medicine left me feeling more drained and depressed if I wasn’t on them. Idk, they work for some people but just kinda ruined my life and personality for a moment.”
ADHD RESOURCES
There are an abundance of Facebook groups, subreddits, specialists, and other support groups/communities for you to reach out to. Reach out.
There are also limitless resources on the internet about these symptoms and how to navigate them. Research.
But here are a couple just off the top of my head to get you started:
Take Your Pills - Netflix documentary on ADHD medication
ADHD and Women: The Hidden Epidemic (article)
Hacking Your ADHD podcast (all episodes):
ADHD for Smart Ass Women podcast (all episodes):
This specific Being Well podcast episode:
People with ADHD are often highly intelligent, they are innovators and inventors.
This specific Ologies podcast episode:
This specific Huberman Lab podcast episode:
Clean With Me podcast to help you do your chores (all episodes):
This Instagram reel: “You’re advanced software running on standard hardware.”
OUTRO
Just by opening up about all of this finally and talking to other people who experience similar symptoms, I’ve already started to feel a bit better. Any mental ailment, big or small, can become overwhelmingly frustrating and isolating and depressing if you keep it to yourself. When you open up to others, it helps to relieve all of that via cathartic release, but also through universality (realizing you’re not alone) and participating in mutual altruism (caring for and helping one another). Very grateful for this community. Thank you for allowing me to share, and for sharing your suggestions with me. I feel much more confident I can do this now, and I hope you do too. 😌
you deserve a safe alternative - ALIUD
Been missing your work, your style of writing. Thank you for sharing and the informative piece you’ve given to the world.