Hi! I’m Caroline, a 35-year-old mum, and I was self diagnosed with ADHD in 2024. Since then, I’ve been on a journey to figure out what works for me. I’m all about holistic health and natural solutions, and while it hasn’t been an easy road, I’ve discovered some strategies that have made a real difference in managing my ADHD. Here’s what I’ve found works for me—hopefully, it can help you too!
How I Started Managing ADHD Naturally
The first step in managing my ADHD wasn’t reaching for medication—it was understanding my body on a deeper level. A simple DNA test (@nordiclaboratories) revealed the root causes behind my struggles and became the foundation for true healing.
What I discovered were nutrient deficiencies and genetic markers silently impacting my energy, mood, and focus. It all made sense—my body wasn’t getting what it needed to function at its best. From there, I focused on targeted nutrition, adding methylated B vitamins, omega-3s, and magnesium to my daily routine. These small but intentional changes improved my focus and emotional stability and helped me manage the hormonal shifts that amplify PMDD symptoms.
But healing didn’t stop there. Pairing these changes with mindfulness practices, daily movement, and cycle syncing transformed my relationship with my mind and body. I learned to align my lifestyle with my natural rhythms, which helped me feel a sense of balance I hadn’t experienced in years.
It wasn’t an easy journey, but it was worth it. I finally realized that true healing starts from within. Addressing the root causes rather than masking symptoms allowed me to create lasting changes in how I feel, think, and live. Let’s dive in!
Lifestyle Adjustments
Creating Structure
Without structure, I feel scattered and overwhelmed. I started using a daily planner where I write down everything—appointments, to-dos, and even reminders to take breaks. Having this visual guide calms my mind and keeps me on track.
Decluttering My Space
A messy environment mirrors the chaos in my brain. I make a conscious effort to keep my desk clean and my home organized. This simple habit creates a sense of calm and helps me focus better.
Nutrition & Supplements
Protein-Rich Breakfasts
Skipping breakfast used to set me up for failure. Now I start my day with something protein-heavy like eggs or a smoothie with collagen and nut butter. It keeps me energized and helps me stay focused. I add protein powder to my meals, and have 1 scoop of Collagen Peptides Once a Day https://amzn.to/4acCs3y
Cutting Out Processed Foods
I’ve significantly reduced sugar and processed foods, as they make me feel jittery and unfocused. When I eat clean, my energy is more stable, and so is my mood.
Omega-3 Supplements
After researching ADHD and brain health, I started taking high-quality omega-3 supplements. I noticed an improvement in my focus and mental clarity within a few weeks. Now, I also incorporate omega-3-rich foods like salmon and walnuts into my diet. I use this one https://amzn.to/4ad59xg
Methylated B Vitamins
My DNA test revealed that I don’t process regular B vitamins well, so I switched to methylated versions. These have been a game-changer for my energy levels and focus. https://amzn.to/4agc9cW
Magnesium
Taking magnesium before bed helps me relax and sleep better, which is crucial because poor sleep worsens my symptoms. https://amzn.to/4aehmBT
Ashwagandha
I started using this adaptogen to manage stress and emotional ups and downs. It helps me feel more grounded during hectic days. https://amzn.to/4am9kHh
Exercise
Daily Movement: Exercise has always been my therapy. I feel like my brain works better after I’ve moved my body. Whether it’s weightlifting, boxing, or just a walk, it resets my energy and focus.
Find What You Love: For me, boxing is a way to channel hyperactivity, while yoga helps calm my mind. I recommend finding a form of exercise you truly enjoy—it makes it easier to stick with.
Mindfulness & Meditation
- Meditation: I started meditating daily to calm my overactive mind. I even write guided meditations now because they’ve been so transformative for me. Focusing on my breath and grounding myself helps reduce overwhelm and improves my ability to concentrate. Here’s a great ADHD Sleep Meditation to try.
- Deep Breathing: Whenever I feel anxious or scattered, I take a few deep breaths. It’s such a simple tool, but it works wonders for slowing my thoughts.
- Journaling: Writing down my thoughts clears mental clutter. It’s like a brain dump that helps me sort through what’s important and let go of the rest.
Sleep
Bedtime Routine:
I realized that my ADHD symptoms are much worse when I don’t get enough sleep. I now prioritize a calming evening routine—dim lights, no screens after dinner, and a guided sleep meditation. These habits help me wind down and sleep more deeply.
Supplements for Sleep:
Magnesium and adaptogens like ashwagandha support my sleep, making me feel more rested and focused the next day. Everyday at 4PM I take 600mg of Ashwaganda to help me relax as the end of the day approaches. Then after dinner I have my multivitamins, as well as 550mg of Magensium glycinate.
Nature Therapy
- Spending Time Outdoors: Nature is one of my favorite ways to reset. I often take walks, and when I visit my family, I love helping in the vegetable garden. It’s grounding and clears my head.
- Grounding Practices: Walking barefoot on grass or sand is surprisingly calming. It’s a small habit, but it makes me feel connected and present.
Focus Techniques
- Pomodoro Technique: I’ve started working in 25-minute bursts with short breaks in between. It’s helped me stay productive without feeling overwhelmed.
- Breaking Tasks Down: Large projects used to paralyze me. Now I break them into smaller, manageable steps, which makes it easier to start and finish.
- Noise-Canceling Headphones: I can’t focus in noisy environments, so I invested in good headphones. They block distractions and help me zone in on what I’m doing.
Support & Accountability
- Connecting with Others: Sharing my experiences with ADHD has been healing. It reminds me that I’m not alone, and I often learn tips from others who understand what I’m going through.
- Therapy & Coaching: Working with a coach who understands ADHD has helped me develop practical strategies and stay accountable to my goals.
Want to get your own DNA test done?
Whether you’re in the UAE, Oceania, Europe, or elsewhere, I can help you access the right test and guide you through the process. Understanding your body’s genetic blueprint can be a game-changer for your focus, mood, and energy.
If you’re navigating ADHD or PMDD, I’m here to remind you—it’s never too late to rewrite your story. Start by understanding your body and making small changes that align with your unique needs.
Nutritional Genomics in Practice: Where Do We Begin?
Educating Healthcare Professionals About Genetics and Genomics
Genetics, Nutrition, and Bone Health
Grab your free holistic healthcare toolkit https://stan.store/amazonwarrior/p/toolkit-doal9mjb
To learn more about my book https://stan.store/amazonwarrior/p/the-healing-journey-ebook-version-
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