7 Things that Make Adult ADHD Worse

Your lifestyle habits have a profound influence on your physical and mental health. Unfortunately, some habits can inadvertently make your adult ADHD symptoms worse.

In this blog, we share seven things that make adult ADHD worse — and how you can implement other lifestyle changes to support your brain health.

1. Skipping Your Daily Workout

If you’re stuck in a brain fog, your ADHD may be to blame. But if you skip your workout day after day, your brain isn’t getting the extra boost it needs. Physical activity is good for your body, but it also does incredible things for your mental health too! Physical activity can improve your memory, boost your clarity and combat brain fog, help you make decisions, solidify what you learn, and help you pay attention.

Time to dust off those gym shoes! Any physical activity helps whether that’s walking around your neighborhood, biking on a stationary bike, or swimming at your local rec center.

2. Eating Out Too Much

What you eat (and what you don’t eat) has a big impact on your mental wellness. Healthy food (especially food with brain-boosting omega 3 fatty acids) can help you manage ADHD and support overall brain function, but it’s hard to find healthy food in restaurants, especially fast food restaurants. Restaurant food tends to be loaded with sugar, sodium, and fat. Not to mention, soda and sugary foods with additives can exacerbate your ADHD symptoms.

3. Skipping the First Meal of the Day

You know the saying: breakfast is the most important meal of the day. Breakfast quite literally “breaks your fast” from overnight and helps jumpstart your metabolism. Skipping breakfast can increase brain fog and derail your focus later on during the day.

In addition, eating breakfast can make it easier to handle social situations, to power through your meeting at work, and stay focused.

Tip: If your ADHD medication zaps your appetite, try to eat at least something. You don’t need to eat a huge breakfast. Even a yogurt parfait or a hard-boiled egg can help!

4. Neglecting Your Desk

A messy desk can make it even harder to stay organized. Clearing the clutter can help you stay more organized at work. Invest in a desk organizer or folder systems to help tidy up those loose papers.

5. Skipping Your Medication

If you’re prescribed ADHD medication, it’s important to take it as directed, even if you feel good. If you need help remembering to take your medication, use the reminder feature on your phone, or set an alarm clock. You can also keep a sticky note on your car keys or bathroom mirror.

6. Staying Up Too Late

We know it’s all too easy to get sucked into “just one more episode”, but if your late-night habits keep you from getting the sleep your body needs, your ADHD symptoms might get worse. Unfortunately, sleep problems and ADHD often go hand in hand. The problem is that a lack of sleep doesn’t just leave you exhausted; it can:

• Worsen ADHD symptoms

• Affect your mood

• Increase brain fog

• Affect your judgment and decision-making

• Increase your risk of heart disease, obesity, and other chronic conditions

  7. Spending Too Much Time with Screens

  Did you know the blue light emitted from screens (including TVs, tablets, and smartphones) can affect your circadian rhythm? Staring at screens before bed can make it even harder to fall asleep.

  Here are some screen-free options for unwinding before bed:

  • Reading

  • Relaxing in a hot bath

  • Crocheting and knitting

  • Working on a puzzle