So You Want Some Non-Medication Treatment Options to Help with Your ADHD?

Managing ADHD Without Meds: 5 Natural Tools That Make a Difference

Have you ever wondered if you might have ADHD — or already have a diagnosis — but want to explore non-medication options? You’re not alone. 

While research confirms that medication is one of the most effective treatment tools for ADHD, it’s not the only path forward. Some people may prefer to skip medication, have medical reasons to avoid it, or just want to supplement their treatment plan with lifestyle changes.

The good news? There are plenty of everyday strategies that can boost focus, attention, and overall well-being — and they may even help if you don’t have ADHD but struggle with similar challenges.

Move Your Body — Especially Outside

Physical activity is one of the most powerful non-medication tools for ADHD. Research shows that getting your body moving — especially with longer bursts of moderate to high-intensity exercise — can actually boost brain function and improve attention. For many people with ADHD, regular movement helps create "focused windows" of time where tasks feel more manageable.

Even better? Exercising outdoors - in nature - appears to be even more effective than indoor workouts for reducing ADHD symptoms.

If you spend most of your day sitting, try adding small bursts of movement:

• Park at the far end of the lot

• Take the stairs

• Go for a walk during breaks

Even small changes can go a long way in helping you stay focused and feel more in control of your energy.

Nourish Your Brain with ADHD-Friendly Foods

What you eat matters. Blood sugar swings can mimic or intensify ADHD symptoms, so eating regular, balanced meals is essential.

Here are some helpful nutrition tips:

• Prioritize protein: Eggs, yogurt, nuts, lean meats, and beans help keep energy steady and reduce crashes.

• Go easy on simple carbs: Limit candy, chips, sugary cereals, and white bread — these can lead to blood sugar spikes and mood dips.

• Watch food additives: Some individuals with ADHD may be sensitive to dyes (especially red/yellow), preservatives like MSG or sodium benzoate, or artificial sweeteners like aspartame.

• Limit highly processed foods: They may worsen symptoms like irritability, sleep issues, or poor focus.

• Notice food sensitivities: Dairy, soy, corn, wheat, or eggs may increase symptoms in sensitive individuals.

Eating well fuels your brain — and can help you feel more balanced throughout the day.

Smart Supplement Support

Sometimes diet alone doesn’t provide all the nutrients your brain needs. Certain supplements may help support ADHD symptoms:

• Omega-3 Fatty Acids (EPA & DHA): Found in fish, flaxseed, walnuts, spinach, and eggs — omega-3s help support attention and cognitive function

• Magnesium: This calming mineral may help reduce hyperactivity and anxiety that interferes with focus.

Always talk to your healthcare provider before starting any supplements — especially if you’re taking medication.

Make Rest a Priority

Poor sleep and ADHD often go hand-in-hand. When your brain doesn’t get enough restorative rest, executive functioning — like planning, focusing, and regulating emotions — takes a hit. That’s why building healthy sleep habits (often called sleep hygiene) is so important. Try starting with:

• A consistent bedtime and wake-up time (even on weekends)

• Avoiding caffeine late in the day

• Creating a calming bedtime routine (think warm bath, reading, or dim lights)

• Turning off screens at least 30 minutes before bed

Speaking of screens...

Watch Your Screen Time

Screens can make ADHD symptoms worse. Research shows that excessive screen use can increase hyperactivity and reduce focus — especially in individuals who are neurodivergent. 

Try these simple strategies:

• Set time limits on social media or streaming apps

• Build in screen-free time during meals or before bed

• Use blue light filters in the evening

• Encourage offline activities like reading, art, or outdoor play (especially for kids)

Creating healthy screen boundaries can support clearer thinking and better emotional balance.

Final Thoughts: It's All About Balance

We live in a world full of screens, processed foods, and routines that keep us sitting still. For people with ADHD, these everyday habits can sometimes make symptoms feel even more intense.

Whether or not you take medication, small lifestyle changes — like moving your body, eating well, getting better sleep, and setting screen-time limits — can make a real difference. 

You don’t have to do everything at once. Start with one or two of the strategies above and see how things shift.

You might be surprised by how much more manageable life starts to feel.

Need Help Navigating ADHD Treatment Options?

At Allied Behavioral Health Solutions, we support individuals of all ages in exploring ADHD treatment options — including therapy, medication management, and lifestyle-based strategies.

Call us today at 615.292.3661 to schedule an appointment or learn more. We’re here to help you feel more confident and in control.

Written by: Carmen Stubblefield, PMHNP-BCC

Clinical Review by: Alison Peak, LCSW