The first step to making balanced progress in every area of life is having good health. Our physical health forms the foundation of our mental health. But how does this well-known truth apply to individuals with ADHD? While taking care of their mental health, what should individuals with ADHD do when it comes to their physical health? And what about sleep — our essential ally that helps repair and build the foundation of a healthy body?
Our mental health influences the way we make decisions. It triggers our impulsive behaviors. For individuals with ADHD, recognizing the areas where they are most easily triggered is, of course, very important. Before examining these triggers, taking a moment to review our physical health can help bring order to a large part of the daily chaos we experience.
Before trying to manage my ADHD-related behaviors, I decided to take a closer look at my physical health first.
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Am I sleeping regularly? Is my sleep deep enough to fully restore my brain and body?
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What can I do to improve my sleep hygiene?
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Am I exercising? What kind of exercise program suits me best? Am I keeping my workouts consistent?
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Am I keeping up with routine health check-ups?
As I asked myself these questions, I became aware of the chaos I was living in. While these questions might be easy for anyone to answer with a little effort in their daily routine, for me, they were the moments when focusing on one meant neglecting another. My postponed dental check-ups had resulted in cavities and tooth loss; my constant weight fluctuations were matched by a disorganized wardrobe; my irregular use of sunscreen had led to skin spots; recurring allergies, exercise programs I started and abandoned multiple times — all of the time, effort, and money spent, along with the emotional setbacks and disappointments — suddenly piled up in front of me as an overwhelming mess. I remember feeling stuck in this period of neglecting my health. In a state of profound unease, I withdrew socially, isolating myself and retreating from interactions. This isolation began to affect my mental health as well. I missed my friends, feared losing my social connections, and desperately wanted to break free from this frozen state.
Taking the First Step: Managing Physical Health
I started by booking my dental appointments. Knowing well the emotional pressure of making an appointment but not showing up, I was determined not to fall into that trap and I made sure to take myself to the dentist personally. Some readers will understand the weight of my words here: it’s not making an appointment that’s difficult for us — it’s actually going. While my dental treatment was ongoing, boxes of cream waiting to be used reminded me that I still needed to see the dermatologist, not to mention the sunspots on my face. I remember clearly the moment my dermatologist explained that due to my allergic tendencies, I needed sunscreen year-round, three times a day, and my mind instantly went, “How is that even possible?” Those words — “year-round, three times a day” — suddenly flashed in my mind like neon signs over a dark door. Year-round, three times a day… How could I manage it? How could I remember? My anxiety started to rise.
ADHD and the Cycle of Chaos
I found myself losing clarity when it came to balance, moderation, or finding the middle ground. It was always all or nothing, either too much or never enough. If I hadn’t slept well, my attention was scattered the next day. That scattered attention meant forgetting, overlooking, or mixing things up. All of this left me exhausted and drained. When I was sleepless and worn out, my anxiety rose, which in turn increased my emotional eating. Eating then triggered a secondary layer of anxiety about gaining weight. Trying to cope with this secondary anxiety and using energy on it made it even harder to manage other areas. When I looked at everything holistically, nothing was separate — everything multiplied in my hands like dough that, the more I kneaded it, refused to take shape.
I paused for a moment and took a good look at my situation. As I kept working on organizing my life, my anxiety was also rising. Accepted. The me who continues to put effort into improving my health and the me who feels anxious and overwhelmed while trying to keep up with that effort are one and the same. Accepted. I’m not contradicting myself — this is simply the dynamic I’m in. For now. As I move forward with determination, this dynamic will change. Accepted.
At a stage like this, accepting ourselves without judgment is the best support we can give to ourselves. Realizing this helped me understand myself and clarify the situation. Perception with a clear mind, along with a calmer emotional state, makes it easier to bring us closer to ourselves. And when we draw closer to ourselves, it becomes possible to revise who we are and make decisions in our own favor.
Life with ADHD: Managing Health
I remembered my true intention: to learn how to live with ADHD. What mattered to me was minimizing the harm I had experienced in making important decisions without knowing about my ADHD, up until today. Now, as someone living with ADHD, I was taking steps to manage my health first. When my physical, mental, and emotional health were in balance, my quality of life improved. In particular, a higher quality of life in the area of health strengthens us with a sense of security. A person who trusts in the wholeness and strength of their own health can make stronger decisions in life.
Dear Reader: Reflect on Yourself
Before making important decisions that could steer your life in a new direction, asking yourself the following questions can help you move forward while taking care of yourself:
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How is my sleep health? Am I able to get the kind of sleep that nourishes my body every day?
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What aspects of my physical health need care and attention? What steps will I take to address them?
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Am I able to monitor my changing moods? How do I treat myself when facing negative emotions?
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Am I regularly engaging in activities that support my mental health?
I continue to hold my belief that our quality of life can improve. I already support every step we take on this path and take pride in encouraging you to make every healthy choice that takes care of yourself. In my next article, I will focus on the things we tend to overlook along the way. I’m excited about identifying what we’ve missed.
Until next time.