Calming Your ADHD: A Path To Peaceful Living

Living with ADHD can feel like having a million tabs open in your brain, all playing different songs at full volume. The constant hum of activity, the struggle to focus, and the seemingly endless energy can be overwhelming. But here's the good news: you can find strategies to calm the storm and bring a greater sense of peace and control into your life.

Your brain is a super-fast sports car with racing stripes, but the brakes are a suggestion, not a command. One minute you're hyper-focused on the intricate patterns of a dust bunny, and the next you're planning an elaborate five-course meal you'll never actually cook. It's a constant adventure of misplaced keys, brilliant ideas, and the occasional spontaneous dance party in the living room.

Life with ADHD doesn’t have to be a struggle. It's important to remember that ADHD is a neurodevelopmental condition, not a personal failing. You can learn to manage symptoms and foster a more harmonious relationship with your brain. This isn’t about "curing" ADHD but following a roadmap for peace. With that in mind, let's explore 7 effective ways to  calm your ADHD.

1. Organize Your Schedule

For an ADHD brain, predictability can be a superpower. Establishing routines for your mornings, evenings, and even work tasks can significantly reduce decision fatigue and the anxiety of the unknown. Don't think of it as rigid confinement, but rather a scaffolding that supports your day. Maintain a schedule that works for you.

* Start small: Maybe it's a consistent wake-up time or a specific wind-down routine before bed. My phone buzzes at 10 every night to tell me it’s time for bed.

* Visual cues: Use checklists, whiteboards, or digital reminders to keep your routine on track. I use sticky notes. For whatever reason I love throwing away the note after the job is completed.

* Build in flexibility: Life happens! If a routine gets derailed, don't abandon it entirely. Just hop back on when you can. If I finish a task I reward myself with a healthy treat from my snack drawer.

2. Prioritize Your Movement

That boundless energy often associated with ADHD? It's a fantastic resource when channeled effectively. Physical activity is not just good for your body; it's a powerful tool for calming your mind. Exercise helps to burn off excess energy, improve focus, and even boost mood-regulating neurotransmitters.

* Find what you enjoy: Whether it's walking, hiking, cycling, or team sports, consistency is key. I love walking with Misty & Lily in the yard just before dark.

* Short bursts count: Even 10-15 minutes of movement can make a difference. I like to walk while I’m on the phone. One of our boys (who also has ADHD) walks around the house while on the phone. It works.

* Incorporate movement breaks: If you have a desk job, stand up, stretch, or walk around every hour or so. I like to reward myself with a walk around the office or in our church gym every couple hours. Choose to walk to the furthest bathroom, coffee pot or water fountain.

3. Relax Your Mind

Mindfulness isn't about emptying your mind, which can feel impossible with ADHD. It's about observing your thoughts and feelings without judgment. Even short periods of mindful awareness can help you feel more grounded and less overwhelmed.

* Practice mindful breathing: Simply focusing on your breath for a few minutes can be incredibly calming. In my book, Slaying the Anxiety Monster, I reveal that if I’m anxious this is my first step.

* Try guided meditations: Apps like Calm or Headspace offer short, accessible meditations specifically for focus and anxiety. I’ve written several blogs on this subject. Meditation has multiple benefits.

* Engage your senses: Pay attention to the sights, sounds, and smells around you during everyday activities like eating or walking. Watch the rain. Look at the trees swaying in the breeze. Keep coffee beans in your desk. Chew gum or have dark chocolate on the ready.

4. Optimize Your Environment

Clutter and disorganization can be major stressors for ADHD brains, contributing to feelings of overwhelm and difficulty focusing. Creating a calm and organized environment can significantly reduce sensory input and improve your ability to concentrate.

* Declutter regularly: Even small steps can make a big difference. "A place for everything and everything in its place" is a helpful mantra. I’ve practiced this in my shop for the past year and it’s made the garage my happy place.

* Minimize distractions: Turn off notifications, close unnecessary tabs, and find a quiet space for tasks requiring concentration. Shut off the radio or television. Close your door.

* Use visual organizers: Transparent containers, labeled drawers, and clear shelving can help you see what you have and where things belong. Again, my detached garage has been a labor of love but it’s much more organized than any space we have at home. I’ve also established a color coded folder system in my church office.

5. Embrace Your Strengths

ADHD is a super power! Hyperfocus, while sometimes leading to neglecting other tasks, can also be an incredible asset. When you're deeply engrossed in something you find genuinely interesting, your ADHD brain can achieve remarkable levels of concentration.

* Identify your passion projects: What are you naturally drawn to? Dedicate specific time to these activities. Try art, sketching, drawing, coloring or other hobbies. Make it a priority to engage in fun activities.

* Structure your day: Schedule time for hyperfocus periods alongside your other responsibilities. I’ve set goals for each day.  My goal is to finish all my office work in 4 days each week.

* Strive for productivity: If a task aligns with your interests, you can use hyperfocus to get it done efficiently. My super power is to hyper clean or organize. I enjoy cleaning the garage or organizing the pantry. Misty loves this!

6. Fuel Your Brain & Body

Don’t judge me for my struggle with my weight. And, yes, I confess it is a struggle. Diet and exercise do not come easy for me.  What you put into your body and how much rest you get profoundly impacts your brain function and emotional regulation. I’m still learning ways to live a healthier lifestyle.

* Balanced nutrition: Focus on whole foods, lean proteins, fruits, and vegetables. Limit processed foods, excessive sugar, and caffeine, which can exacerbate ADHD symptoms.

* Hydration: Dehydration can impact cognitive function and energy levels. Drink plenty of water throughout the day. I drink a 32 oz thermos of water every four hours. We’ve got a purified water fountain at work that has been a game changer!

* Prioritize sleep: Establish a consistent sleep schedule and create a relaxing bedtime routine. Quality sleep is crucial for attention, memory, and emotional stability. If you meet your goals you can reward yourself with a short nap.

7. Grow Your Village

It takes a village. You don't have to navigate ADHD alone. Connecting with others who understand your experiences can provide invaluable support, validation, and practical advice. TikTok and YouTube have hundreds of resources.

* Join support groups: Online forums or local groups can offer a safe space to share and learn. Make friends and build connections.

* Educate loved ones: Help friends and family understand how ADHD affects you, so they can offer appropriate support. Don’t be afraid to share your triggers as well as your coping strategies.

* Consider professional help: A therapist specializing in ADHD can provide coping strategies, medication management (if appropriate), and guidance tailored to your specific needs. This is one of the primary reasons Misty and I got certified in mental health and life coaching.

For those navigating the vibrant, often chaotic, world of ADHD, hope isn't a distant wish but a daily companion. It’s the quiet understanding that challenges are simply opportunities for innovative solutions, and that every unexpected detour can lead to a fascinating new discovery. Hope lies in recognizing the extraordinary strengths that come with an ADHD brain: the boundless creativity, the remarkable resilience, and the unique ability to connect disparate ideas in a flash of insight.

Celebrate every small victory, forgive every forgotten task, and know that your individual rhythm, while different, is perfectly valid and incredibly powerful. Embrace the journey, for within it lies the boundless potential to not just cope, but to truly thrive. Finding calm with ADHD is an ongoing journey, not a destination. Experiment with these strategies, be patient with yourself, and celebrate every small victory. By implementing these practical approaches, you can create a life that feels more balanced, focused, and ultimately, more peaceful.

You are loved.

Ray Reynolds, PhD

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