"It should first be clarified that there are non-pharmacological ways of managing ADHD difficulties. For example, digital aids, including to-do lists, reminders, alarms, calendar and phone applications, can serve as an external working memory. This reduces the burden on an individual's working memory, thereby increasing capacity for focus when required. Another way ADHDers manage is through fidget toys or stimming behaviours."
"Additionally, training of attentional regulation and impulse management through mindfulness-based therapies has also been shown to be effective in managing ADHD symptoms 1. One approach is through extended mindfulness meditation practice. I've personally found mindfulness meditation to be very effective. For a year of my life, I committed to meditating for 10 minutes every day. As well as providing wonderful equanimity, I found it strengthened my ability to notice and resist impulses to become distracted, speak, or move."
Non-pharmacological strategies can meaningfully reduce ADHD difficulties. Digital tools such as to-do lists, reminders, alarms, calendars and phone applications can function as external working memory, lowering cognitive load and increasing capacity for focused effort. Movement-based approaches and stimming, including fidget toys, walking meetings, reading on treadmills, or using a swinging hammock, meet stimulation needs and support sustained attention. Mindfulness-based therapies and extended meditation practice train attentional regulation and impulse management. Regular short meditation practice can build equanimity, strengthen the ability to notice and resist impulses, and improve listening and self-control in daily interactions.
Read at Psychology Today
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