In writing this, we understand that the current best approach to ADHD is through the use of stimulant based medications. This article is to inform people of the bigger picture of treatment and also those unable to access or use medication.
Let’s be clear: ADHD is real. It’s not about laziness, a lack of discipline, or “just needing to try harder.”
And while medication can be incredibly helpful for many people, it’s not the only way to manage ADHD. Whether you’ve tried meds and didn’t like the side effects, can’t access them right now, or simply want to explore other options, this post is for you.
So what can you do when your brain won’t play by the usual rules?
Here’s what we know works, especially when approached with patience, structure, and a little self-compassion.
🧠 1. Work with your brain, not against it
The ADHD brain isn’t broken — it just runs on a different fuel. We thrive on novelty, urgency, and interest. That’s why traditional planners, rigid routines, or vague “just get started” advice often fall flat.
Instead, focus on strategies that play to your brain’s strengths:
- Make tasks visible (think digital reminders or sticky notes).
- Use external structure (timers, checklists, visual schedules).
- Inject novelty by rotating between locations, apps, or work sprints.
- Use “body doubling” just having someone nearby can boost focus.
⏰ 2. Use tools that reduce executive load
One of the biggest challenges with ADHD is getting started — not because we don’t know what to do, but because managing all the steps in our head is exhausting.
That’s exactly why I built Procrastinot. It automatically:
- Schedules your tasks around real life
- Provides real life, research based advice in Chat
- Provides mood and motivation tracking to build a picture of what works (and what doesn’t) for you.
- Provides insights on how you are functioning and how you might tweak things to do better.
It’s like outsourcing part of your executive function to the app.
🧍♀️ 3. Mind the basics — they matter more than you think
The ADHD brain is more sensitive to things like sleep, nutrition, and stress. When these go off-track, symptoms often spike.
Start with small changes:
- Sleep: Build a wind-down routine (same time each night, dim lights, no doomscrolling)
- Food: Eat regularly. Skipping meals crashes focus and mood.
- Movement: You don’t need a gym. A short walk or stretching session resets your nervous system.
- Mindfulness and Meditation – helps to build overall emotional regulation and clarity (I’m a big fan of Smiling Mind).
These aren’t “nice to haves” they’re your foundation. These small changes are also the ones that you can get those around you to help you with. Getting help with these basics can often be of great benefit and allow you to better focus on your own to-do list.
💬 4. Find your people
ADHD can feel isolating, especially when others don’t understand what it’s like to forget again, or to freeze up when you’re meant to be doing something simple.
You’re not alone.
Whether it’s a psychologist, coach, online community, or even just one friend who gets it — having support changes everything. Validation reduces shame. Accountability helps with follow-through.
🚨 5. Don’t fall for the myth of “doing it all alone” or moving too fast.
You’re not failing because you need help. You’re not weak for needing structure.
ADHD often means you already work twice as hard to do what others take for granted. The goal isn’t to become superhuman, it’s to build systems that make your life lighter.
Even with medication, the process of habit and behaviour change takes time, how much is a piece of string. But consistency is key, but also working on those skills that help you to give yourself a bit of a break and be compassionate to the fact that you are human and change takes time.
So yes, it’s possible to manage ADHD without medication. But the real key? You don’t have to do it without support.
✨ Ready to try a tool built for brains like yours?
Procrastinot helps you schedule, focus, and follow through — no meds required.
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