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PH5 tips to help manage your ADHD 🧠✨
1. Focus on movement, nutrition & sleep 🏃♀️🥗😴
It sounds basic, but these are the foundation for everything. Movement helps release that pent-up energy through your body instead of your brain (plus all the physical benefits).
Eating mostly whole, non-UPF foods makes sure you’re actually getting the nutrients you need, especially if food is one of your dopamine tools.
Sleep is the key to it all. Good sleep hygiene and a simple routine set you up for the day.
2. Create a dopamine menu 📋
This has been a game changer for getting my free time back from doomscrolling. Having a list of *go-to* feel-good activities makes it easier to start when you’re stuck in paralysis.
I’ve got a full video on this, but it’s one of the best ways to bring more fulfilment into your day.
3. Do less to do more 🎯
All-or-nothing routines work, for about a week. Then one small missed habit derails everything. A shorter, realistic routine helps you prioritise what actually matters and makes consistency possible in real life.
4. Make your environment do the heavy lifting 🏡
Set your future self up the right way. Sometimes I sleep in my gym clothes so I can just get up and go. Keep things visible, pin reminders up, write lists, reduce steps wherever you can.
Your environment is there to support you!!!
5. Work *with* your brain, not against it 🧠
You’re not lazy, your brain just works differently.
Take short, frequent breaks. Get outside to reset. Use timers, body doubling, whatever helps you.
#ADHDHacks #ADHDTips #ADHDWomen
@phoebeunpacked
