How To Manage Adhd Without Medication?

Are you looking for natural remedies to treat Adhd? Are you also worried about the potential side effects of using Adhd medications? Well, you are not alone.

Adhd can be managed with specific techniques without medications up to some extent, but it’s essential to understand these techniques may not be effective for everyone. So, if you are severely affected by Adhd, it’s better to consult a doctor and get the necessary medical treatment.  

After reading this article, you will know all the natural methods of treating Adhd without any medication. For many patients, even a supportive environment is enough to deal with this disease. Let’s check out some more similar approaches to treat Adhd without any medicine.


Therapy is one of the most effective natural methods of treating Adhd. There are different types of therapies used for the treatment. Cognitive behaviour therapy (CBT) is one of the very effective therapies used for this purpose. Family, couple and group therapies are also helpful in the treatment of Adhd. Therapies also help a lot in improving social skills and boosting self-esteem.


Necessary supplements can be vital in improving your physical and mental health. These vitamins can be a big help in reducing Adhd symptoms. Although it’s not an approved treatment, there are studies which show the efficiency of necessary supplements can significantly reduce Adhd symptoms. Here are some of the necessary supplements which might help you with it;

  • Vitamin D
  • B6
  • Iron
  • Magnesium
  • Zinc

Calming Techniques

Calming techniques are another natural way of managing Adhd without medication. It is because depression and anxiety are also prevalent issues among patients of Adhd, and calming techniques can help a lot in relaxing your mind. Here are some of these techniques which can help you reduce attention deficit hypersensitivity disorder;

  • Mindful meditation
  • Yoga
  • Zazen
  • Guided meditation

Good Sleep

A Healthy sleep routine can also be an aid in treating Adhd. Set a fixed time for sleep and ensure a healthy environment for quality sleep. Your sleep hygiene can also help treat Adhd because sleep problems are also associated with Adhd sometimes. Here are some helpful tips for a good sleep;

  • Make a sleep schedule and follow it
  • Avoid caffeine intake before sleep time
  • Don’t use your mobile before sleeping
  • Make your bed more comfy
  • Try to make your room dark and quiet during sleep

Healthy Diet

A healthy diet is another fantastic natural treatment for Adhd. This 2022 study proved a healthy diet helped adults dealing with Adhd. To ensure a healthy diet which fulfils your nutrition requirements. Reduce your sugar intake and try to eat more non-processed food. Eat a fresh and balanced diet regularly on time.


Many doctors believe regular research can help to reduce Adhd symptoms. Some researchers have also backed their claim. As this systematic review said, alongside other exercises, cardio proved to be very helpful in lowering Adhd symptoms. Cardio improved these qualities;

  • Planning ability
  • Less impulsivity
  • Improved attention

In short, exercise can prove to be an effective aid in managing Adhd.


People who have Adhd have difficulty focusing and hence can’t be very productive. However, there are some management techniques which might help increase productivity and reduce Adhd symptoms.

  • Start small
  • Work under supervision
  • Set deadlines for yourself
  • Prepare visual reminders
  • Keep everything organised where you live

Spend Time Outside

Spending more time outside can also prove to be vital in managing Adhd without medication. Some studies have also demonstrated that spending more time in greener or around nature can reduce symptoms of Adhd among kids.

It can be helpful because overuse of mobile and other screen devices can cause irritation and worsen your mood. Going out or even playing in your backyard is an aid in improving your mood and health.

Stop Procrastinating

Stop procrastinating and start working now. If you stop procrastinating and start doing even small tasks, it can help significantly boost your self-esteem and confidence. Positive self-talk and clear goals can also help in stopping procrastination. Taking supplements like Caffeine and L-theanine can also help you stay attentive and focused.

Self Care

The last tip to help you in managing Adhd without medication is Self-care. It can have very positive impacts on your behaviour and feeling happy, eventually reducing Adhd symptoms. Let’s take a look at some helpful tasks to improve your self-care.

  • Plan your meals
  • Take care of your hygiene
  • Stay away from toxic people
  • Love yourself
  • Be grateful
  • Reward yourself sometimes
  • Try to be yourself

Final Words

These were the ten best ways to manage Adhd without medication. Although these tips can help a lot in reducing Adhd symptoms, remember these methods may not be effective for everyone among you. So, if these natural methods are impractical for you, consult a doctor and get the desired medication as soon as possible.

Even if you are taking medications, you should keep following these tips. These are not just helpful ways to deal with ADHD; these are valuable ways for a better lifestyle.

Leave a Comment