A Practical Guide to Managing ADHD Without Medication

Living with ADHD can feel like you're trying to juggle flaming swords...on a unicycle...during a hurricane. (Can you relate?) And while medication is an incredible tool for many people, it’s not the path everyone takes. Whether by choice or circumstance, you might be learning how to manage ADHD without medication, and it’s definitely a journey worth talking about. Today, I’m pulling back the curtain and sharing some practical strategies that have been helping me (and might just help you too). No gatekeeping here. Just real-life tips that feel doable, not overwhelming.

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Vitamins That Support Focus and Energy

Of course, I’m not a doctor! Just sharing what’s been working for me, so always chat with a healthcare provider before adding anything new to your routine. Ask them if they think you’d benefit from anything listed below.

Let’s start with the basics. I didn’t realize how much a few supplements could shift my energy and focus until I got consistent about taking them. If you’re curious about supporting your brain naturally, here’s what might be worth speaking to your primary care physician about and exploring:

• Vitamin D: Boosts mood, energy, and overall brain health.

• Fish Oil: Packed with Omega-3s to support cognitive function and memory.

• Vitamin B12: Great for boosting energy levels and fighting brain fog.

• Ashwagandha: A calming adaptogen that can help manage background anxiety.

• Magnesium Glycinate: Supports relaxation, reduces tension, and can help with focus.

  
  

The Mini Planner That Can Help You Feel Less Overwhelmed

Traditional planners stressed me out. Missing a few days made me feel like I’d failed some imaginary productivity test. Now? I use a passport-sized planner — specifically, the Passport Vertical Compact Full Year | 2025 Common Planner by Sterling Ink, paired with the Moterm Companion Traveler Notebook Cover - Passport (Pebbled).

If you feel pressure to be "perfect" with planning, a small planner might be your new best friend. It’s small enough to feel low-pressure but structured enough to keep you moving forward. Maybe consider an undated planner as well, for even less pressure to keep up with it.

Little ways to make your planner feel cozy and fun:

• Use colorful pens and highlighters

• Add a cute sticker for every task completed

• Keep motivational notes tucked inside

If you miss a few days? It’s no big deal. Your planner is here to support you, not boss you around.

Amazon Alexa: Your Secret ADHD Sidekick

If you have ADHD, you know that reminders are everything. (And without them, well...things tend to vanish from the mental checklist real fast.) Enter: Amazon Alexa.

Whether you already use smart devices or are new to them, Alexa can be an incredible tool for:

• Setting reminders (“Hey Alexa, remind me to take my vitamins at 9 AM.”)

• Setting timers for focus sprints and chores

• Setting up routines — like playing morning music while you get ready

• Playing background music or white noise to help you stay in the zone

And one thing about Alexa? She’s going to repeat herself... twice. You heard what she said! It’s like having a personal assistant who keeps you moving.

Body Doubling: You Don’t Have to Tackle It Alone

If you've never tried body doubling, you’re in for a game-changer. Sometimes, just having someone on FaceTime while you fold laundry or do dishes makes everything feel lighter and less overwhelming. You don’t even have to talk much. Something about quiet accountability hits just right!

If starting feels impossible, invite a friend to body double with you. Text them something like, “Hey, want to FaceTime while we get some stuff done?” and see how much easier it feels when you’re not doing it solo.

Notebooks, Notes, Calendars: Your Brain’s External Hard Drive

If you don't write it down, does it even exist? (Answer: probably not.) I keep multiple notebooks and use them for different parts of life — 9-5 work, creative work, personal journaling, therapy journaling, and more. I also use the Notes app for quick thoughts, grocery lists, and random ideas that pop up throughout the day.

Quick Notes Brain Dump Tips:

• Don’t stress about neatness — messy notes are still useful notes

• Title your notebooks clearly so you know which is which

• Review and sort through your notes when you feel like it (no pressure)

The goal isn’t a perfect system. It’s just about building an easy-to-access space for your thoughts to land.

Not on the calendar? Not happening.

When it comes to calendars, I’ve fully accepted that if it’s not written down, it’s not happening. Those spontaneous plans we just made? Forgotten in two minutes. That cute spot we talked about trying? It’ll live and die in my Instagram “To Visit” folder. Calendar invites have become a lifeline, helping me remember what I actually agreed to. And still, sometimes… the plans don’t happen. I’m just an introverted girl with anxiety doing her best.

Timers and the Pomodoro Method: Friendly Focus for Your Brain

ADHD brains are famous for either hyperfocusing for six hours straight (and forgetting to eat) or bouncing between five tasks and finishing none. Neither extreme feels great long-term. What’s helped me find a happy middle ground is using timers and the Pomodoro Method (example working for 25 minutes, then resting for 5).

How you can use Pomodoro to stay focused:

• Set a 25-minute timer for deep work

• Take a 5-minute break to reset (move, stretch, snack)

• After 3–4 rounds, enjoy a longer 15-minute break

This rhythm gives your brain enough urgency to stay engaged without frying your circuits. Plus, frequent breaks help you feel refreshed rather than drained.

It’s All About Finding Your Groove

There’s no one-size-fits-all answer when it comes to managing ADHD without meds. It’s about figuring out what clicks for you and being flexible enough to tweak it as you go. Whether you’re stocking up on vitamins, setting up Alexa routines, or finding your perfect body double buddy, building a cozy system that works for your brain is what really matters.