“How I Managed (and Mismanaged) My ADHD Without Medication”

Receiving an ADHD diagnosis in adulthood can trigger a series of “aha!” moments. Suddenly, years of school struggles, time blindness, rejection sensitivity, or social challenges all make complete sense. Hobbies, hacks and habits that seemed unremarkable — a penchant for sports, a taste for double-shot espressos — are seen in a new light, as coping strategies to curb what were ADHD symptoms all along.

One of the many benefits of finally understanding your neurodivergent brain is understanding your options for treatment, including several effective medication choices. We know that a truly optimized ADHD treatment plan also integrates complementary strategies, so understanding what has worked (and not worked) for other ADHD adults can be hugely helpful.

This insight is particularly useful during the Adderall shortage, which continues to impact nearly all stimulant availability, and the Done ADHD fraud case that is further limiting access to medication. For these reasons and more, many individuals with ADHD find themselves leaning heavily on alternative strategies for ADHD management today.

Here, ADDitude readers share the ways they attempted to rein in symptoms such as disorganization, dysregulation, and distractibility in the years before their diagnosis.

“Drinking my body weight in coffee.” — Helen, Pennsylvania

“Looking back, whenever I wanted to concentrate, I used tobacco without realizing my goal was to increase dopamine.” — Sean, Minnesota

“Before I knew I had ADHD I managed through coffee, cigarettes, and binge eating and drinking — less than ideal.” — Steve, Australia

“I used caffeine and body doubling, without realizing I was doing it, by working almost exclusively in coffee shops and libraries throughout college.” — An ADDitude Reader

“I drank a lot of Mountain Dew in college.” — Rebecca, New Mexico

[Read: Is Coffee Really Helping Me Focus Better?]

“I always felt better and more focused after participating in sports and dance. Right after practice was the best time for me to complete homework.” — Melissa, Minnesota

“I played a lot of sports growing up as I was naturally athletic and it kept me busy and always tired me out. To punch it up a notch, I combined sports with thrill seeking by being a soccer goal keeper and a pole vaulter.” — Jeff, Wisconsin

“Beginning in my 20s, I chose to practice yoga, even though I wasn't diagnosed until my mid-50s. This has helped my concentration a great deal and helped me to deal with the stress of having ADHD generally.” — Tania, England

“I was always involved in physical activities from gymnastics, horseback riding, to just walking in nature. I definitely see how those activities and being outside so much helped me manage my ADHD. Horseback riding and walking especially, were very quiet times that gave my brain time to process, and stop racing all the time.” — Gina, Florida

“From a young age, I made lists of things I needed to do or remember, such as school activities or assignments, chores at home, and anything else that I was responsible for. That was 50 years ago, and I was only diagnosed with ADHD two years ago.” — Judy, Oregon

“Very rigid routines.” — Lynda, Florida

“I utilized planners and lists and phone alarms for every single thing from eating, sleeping and taking meds to checking my to-do list and even going to get my kids from school.” — Kelly, New York

“Looking back, I believe I used my artwork as a coping mechanism for ADHD before it was named. I've always been a creative and crafty person, and I must use that side of myself to fight back my depression.” — April, Oklahoma

“I played in a marching band for one hour before school for eight years. I believe walking to the 60 beat-per-minute music with a crossbody instrument (flute) enabled me to succeed in school better!” — Pat, Idaho

“I subconsciously understood the jumpstart hack of using music to get things done long before I recognized it as a tool ADHDers use. I was the queen of burning CDs and making playlists in my teen and young adult years.” — Peyton

“Giving myself permission and allocating regular time to engage in creative activities with my hands was most effective. Drawing and printmaking in my late 40s became one of the most effective 'therapies' where I learned many new skills and felt very proud of myself.”      —Giedre, UK

“I self-medicated with drugs and alcohol a lot when I was younger. Just diagnosed at 52, and mourning the lost years.” — Lisa, Canada

“Cocaine, food, tobacco, alcohol.” — Christian, United Kingdom

“Alcohol. Not helpful, but that was only option available to me then . . . and sometimes still now.” — Kate, Australia

 “Eating, which led me to being super obese. I am still struggling with losing weight despite having two weight loss surgeries.”  — Hanna, Germany

“Periods of isolation where I was not available to the world. I called in sick or skipped school. With time, I learned to not act sick (lay in bed, eat junk, watch TV or read) but to choose what I wanted or needed to do to get recharged.” — An ADDitude Reader

“I had to take a nap (even if it was only 5 minutes) and literally reset my brain.” — Lisa, Arizona

“Before being diagnosed I would ‘fake sick.’ I would say I had the flu or a cold but really I was so sensorily overwhelmed or I just woke up with too few spoons to function. I would take that break I needed because there was no other option. I wish I had understood why.” —AJ, Utah

“Reading a lot. It was the only thing I could focus on, which would tune out all the noise in my head.” — An ADDitude Reader

“My mother was a highly organized and regimented person. She was unwittingly my ‘medicine’ and executive function coach for 30-plus years.” —Traci, Arizona

“Building relations. I made sure the secretary and the IT guy loved me, so I could ask for help.” — Marianne, Denmark

“My only coping strategy was choosing a career that is very stimulating, full of change, and unpredictable. I did this prior to the knowledge of my ADHD.” — D, Florida

“I stayed on the pill for years when I didn’t need to, as it settled the emotional turmoil I felt.” — An ADDitude Reader

“In classes I took voluminous notes, which I now realize was more about keeping myself engaged than needing the notes.” — Marjorie, Washington

“I wonder as a female what effect birth control had on my ADHD as a young adult, as I took it for 15 years and my ADHD got worse when I went off it.” — Samantha, Delaware

“Humor and being the class clown.” — Michael, New York

Natural Stimulants and Self-Medicating: Next Steps

• Read: Caffeine as a Treatment
• Learn: Substance Use Disorders - Signs, Symptoms, and Links to ADHD
• Read: ADHD Therapy Overview - The 9 Best Treatments

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.