Adult ADHD Symptoms: Effective Ways to Manage Your ADHD!

5 Simple Tips for Managing Adult ADHD Symptoms

Adult ADHD Symptoms can be debilitating and frustrating. However, we have also discovered more effective ways to manage them. 

You may be thinking…

Great! But…how!?

If you are an adult struggling with ADHD, you have probably heard plenty of people claim that all you need to do is focus on what is really important to get over your adult ADHD symptoms.

Wouldn't it be nice if it was only that simple?

Unfortunately, it takes much more than willpower for an adult with ADHD to get their wandering mind under control. 


ADHD brain vs non ADHD brain


Here's the deal:

Making manageable changes and implementing simple strategies can allow those struggling with adult ADHD symptoms to effectively manage their disorder and improve focus, concentration, and attentiveness as well as become a better listener in the process.

While there may not be a cure for ADHD, adult ADHD symptoms CAN be effectively managed!

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How Can You Manage Adult ADHD Symptoms? 

1. Eat Smart With Good Brain Foods! brain food

There is some validity to the saying, “you are what you eat.” The foods that we eat play a pivotal role in determining our overall cognitive functioning and mental performance. They can help play an essential role in better managing ADHD symptoms. 

Our consumption of various foods directly affects our overall mental energy and ability to focus. These “brain foods” not only support and improve cognitive capability but also help to enhance and balance our overall well-being.   

A healthy and balanced daily diet is imperative for improving adult ADHD symptoms. It is particularly essential that those with adult ADHD start their day by consuming a breakfast that contains a slightly higher amount of protein.

Eating too many carbs in the morning commonly results in a sluggish crash by mid-afternoon that makes it far more difficult to concentrate. 

You might be wondering:

Isn't eating a well-balanced, healthy diet sort of bland and boring?

We sometimes associate healthy eating with boring, tasteless salads or flavorless foods. However, the reality is that we have a delicious variety, including some very tasty unconventional brain foods that support overall health and can also help to alleviate adult ADHD symptoms.  

brain power foods  I highly recommend “Power Foods for the Brain,” an excellent, cost-effective, best-seller that is loaded with tons of additional powerful brain foods!

However, don't forget…  

Limit the number of processed foods and sweets that you eat throughout the day. They are metabolized too quickly and cause blood sugar levels to spike and then drop back down just as quickly. This can aggravate adult ADHD symptoms and significantly diminish focus and concentration.

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2.  Find YOUR Comfort Zone To Improve Focus And Eliminate Distractions!  

It is imperative to create a workspace with minimal distractions. Nothing aggravates adult ADHD symptoms quite like distractions. So, take a look around and eliminate the most obvious ones.

Avoid areas that have TV's or radios frequently playing.  

Adult ADHD symptomsThere is nothing wrong with utilizing some sort of background noise to eliminate other distractions, but take some time to find the ones that are truly effective for you.

I find that white noise or consistent background sound that doesn't interest me is most effective. Familiar or interesting backgrounds can actually cause adult ADHD symptoms to worsen. Classical music in the background has shown to be effective. 

Finding Your Comfort Zone

Sometimes, I set up a playlist of mainly instrumental music that plays in the background and helps reduce other potentially distracting sounds.

I now frequently work from home and live close to a major highway. You would think this would be a bad thing, but the static and consistent noise of cars passing by in the background is more pleasant than you may think and has not only improved my focus but has even allowed me to sleep better.

Other times, silence can be golden. Find what works best for you, but this simple change can prove to be more effective for controlling distractability and other adult ADHD symptoms.

Modern technology has lent itself many different apps that you can download to your smartphone to simulate a variety of white noises and/or binaural beats.

One of my favorites is called, “Relax M.S.P,” which is free and can be found in your phone's app store.

It is important to recognize adult ADHD symptoms like these and do what works best for you to find YOUR comfort zone at home and in the workplace.  



3.  Prioritize – Create A List adult ADHD symptoms and treatments

You will hear me reiterate this very simple practice over and over again at Focus Here and Now. I am redundant about it for a reason.

Utilize this very simple strategy and make it a part of your regular routine. 

Multi-tasking almost always aggravates adult ADHD symptoms. Multitasking can actually be debilitating and cause tons of distraction and stress. We typically try to do too much, which is why, like me, you probably have about 15 tabs opened up on your Internet browser, right now!

It's OK! I won't judge you if you don't judge me. I constantly have a ridiculous amount of tabs open at one time which easily causes distractions.

Distractability is one of the more debilitating adult ADHD symptoms that also spikes stress levels.

High Stress is Bad for Your Brain

The higher your stress, the worse your condition may become.

Stress is one of the biggest culprits for aggravating adult ADHD symptoms.

Simply write down your daily tasks in order of priority. It will make those tasks seem less daunting and also keep things in perspective, allowing you to wrap your head around each and every step you need to complete.

Don't worry if you occasionally stray from the list. Remember, it will take some practice and time to see improvement and you will not always be perfect. However, it's all about getting into better habits. You are slowly creating a routine. The more you put these simple strategies into practice, the more they will become routine. We are creatures of habit and routine. The more they become routine, the better you will become at following them each day. 

Try to spend the most time on one or two main tasks that you must complete and separate your list by the highest priorities.

You can also order them in terms of simple to more difficult tasks. Go ahead and knock out the simple ones first. It will get them out of the way and help you to get going as well as boost your confidence.

It will provide a sense of accomplishment that can help you better manage your adult ADHD symptoms.  

4.  Breath Deeply and Exercise To Alleviate Stress Associated With Adult ADHD Symptoms

Meditation can help significantly depreciate adult ADHD symptoms. I regret being reluctant to the idea for so long, considering the noticeable results I have experienced with my own ADHD symptoms. I have become such a firm believer in the profound effects, we will be dedicating an exciting new section to Focus here and Now on the topic.

Taking the time to meditate and practice various breathing techniques can absolutely improve your ability to focus.

Here's the deal:

adhd symptomsBlood doesn't always flow to the part of the ADHD brain where important decisions are made.

More blood flows to the ADHD brain and allows it to function better.

As I mentioned, meditation is something I never thought I would adapt to my daily routines but has quickly become an integral part of my alternative ADHD treatments

Over the past few months, I have spent time comprehensively testing and reviewing an extremely effective program called, “iAwake.”

More About iAwake

You know I always like to remove as much risk as possible and allow our readers to try before they buy or purchase at significantly lower rates than they will find elsewhere. In this case, don't take my word or their word for it! 

Try a free 20-minute meditation track from iAwake Technologies. This is a great sample of the many types of tools they provide that will deepen your meditation immediately and save you years on your practice trajectory of becoming a successful and transformed meditator.

This sample is from the opening track of iAwake's flagship product, the Profound Meditation Program 3.0. It is called the iAwake Experience and it is 100% FREE to try for yourself. 

I rarely get this excited about online-based meditation programs like this, but they have an extensive catalog that truly has something for everyone and that can effectively help with adult ADHD symptoms.

Learn More and Download the iAwake Experience!

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Don't Take Our Word OR Their Word For It. Try it FREE, Today and YOU Decide!


So, take the time to breathe deeply and allow the blood to flow and the stress to dissipate.

Also, add exercise to your regular routine to improve adult ADHD symptoms.

People with ADHD usually have a ton of energy and we find that our brains need just as much, if not more exercise than our bodies.

Exercise allows us to let out some of that energy, blood, and oxygen to flow and allow us to enhance focus and attention.  

If time is an issue, take 15 mins out of your day to get the heart pumping and the blood flowing and I assure you, it will make a difference!  


5.  Natural ADHD Remedies  adult adhd treatment

Some natural ADHD remedies can help tremendously and they are much safer than many of the prescription alternatives. However, more choices can make finding the ones that are right for you a daunting task.

Even better are the new pills they advertise on Facebook saying it will make you be able to use your brain as the main character from the movie, “Limitless.”

Kind of sad that they are selling energy pills and promising it will make people become geniuses. It was ads like those that lead to my extensive testing and reviewing of various nootropic supplements to find out if they provided any benefit at all.

Also, be sure to check out our list of the top 10 best brain supplements that we have reviewed over the past five years! Certain nootropic supplements can work as excellent alternative ADHD treatments. However, they are not all created equal. This is the reason I have spent so much time testing and reviewing different varieties to weed out the good from the bad. 

Natural ADHD Remedies

Synaptol ADD/ADHD Symptom Relief has continued to be praised as an effective supplement being used by those with adult ADHD symptoms.  

I have received great feedback from people who have had the same positive effects that I have experienced. It's natural, safe, and very reasonably priced.

One of the most noticeable differences I experienced from this supplement was that it really seemed to relieve me of stress.  

I have had my share of extremely high pressure, tight deadline jobs and ESPECIALLY with ADHD, my stress was through the roof.  

Synaptol, not only made me focus better, but I noticed my anxiety levels noticeably dropped. Everyone is obviously different, but another thing that I was really surprised and happy about was that it worked quickly. I noticed a difference within the first day or two using the product and it is equally safe for both children and adults.  

However, I have continued to have the most success managing my own personal adult ADHD symptoms with the use of various nootropic supplements. Some of these have been pre-formulated nootropic supplement stacks, many which I have conducted extensive testing and comprehensive reviews about.   

10 Best Nootropic Brain Supplements

While nootropics can not technically be called a cure for ADD or ADHD, there are particular nootropic stacks that can help those struggling with adult ADHD symptoms. However, they are mostly designed to noticeably improve cognitive functioning. Check out the 10 best brain supplements that we have reviewed over the past 5+ years. These are the best all-inclusive, pre-formulated nootropic supplements that we have tested and reviewed to date. They make an excellent place to start using nootropics and can help address a variety of cognitive needs and goals. The supplements we have chosen carry a very safe profile and come with little to no side effects, especially compared to certain stimulant prescription medications. 


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Don't Take their word or even ours! Try it for FREE and YOU Decide!


Have Faith and Remember That You Can Manage Your Adult ADHD Symptoms! 

Remember, there may not be a “cure” for ADHD, but ADHD disorder CAN be effectively managed by taking action and making certain changes in your daily routines.

You don't need to feel helpless or lost and there are things you can start doing immediately!

These tips are all simple, all manageable and doable for each and every one of us and makes managing adult ADHD symptoms far more realistic. Before we change our diets or add supplementation into the mix, it is very important to change certain habits and routines in order to manage our adult ADHD symptoms. Give it a try and I am confident you will experience a noticeable difference.

What has helped you more effectively manage the adult ADHD symptoms that you and/or a loved one have experienced? Which struggles have you experienced as an adult with ADHD? Please comment below and never hesitate to contact me personally with any questions or comments, as well! All the best!


Hi! I am the Creator and Founder of Focus Here and Now. This site was developed BY People Diagnosed and Struggling with ADD/ADHD...FOR People Diagnosed and Struggling with ADD/ADHD! You Will Find the latest news, information, tips and recommendations to Help Effectively and Naturally, Treat and Manage ADD/ADHD Symptoms. We are also dedicated to providing news, research, case studies, and reviews to support overall Cognitive function and Brain Health. This includes a comprehensive and active experiment, which involves, thoroughly testing and reviewing nootropics and other brain enhancement supplements that may significantly improve focus and overall mental clarity. My goal is to help clearly identify safer, healthier and more effective alternatives to prescription medications with dangerous side effects. I am always open to ideas and suggestions and want to hear from you. Please feel free to reach out to me at any time.

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