How to Manage ADHD Without Losing Your Mind
Treating ADHD is not about fixing a "broken" brain; in fact, treating ADHD is about learning how your own brain works and preparing yourself for success.
There are tested and true strategies that can make a big difference, but what works for one person won't necessarily work for another.
Because living well with ADHD is definitely possible, following are some helpful tools and methods that will serve you well, whether you've just received an official diagnosis or simply wish to bring your daily life under control.
1. Medication (It’s Not a Magic Pill, But It Helps)
Stimulants like Ritalin and Adderall equalize the dopamine levels so that it is simple to focus. Non-stimulants like Strattera also work for some people. Medication is not for everybody, yet for many, it is a game-changer.
2. Behavioral Therapy (Because Your Brain Needs a Personal Trainer Too)
Cognitive behavior therapy, or CBT, is helpful in improving emotional control, reprogramming negative thoughts, and creating healthier habits. Structure and accountability can also be achieved by consulting with an ADHD coach.
3. Lifestyle Hacks for ADHD
Move Your Body: Exercise makes ADHD brains concentrate in addition to being healthy for your physical body. Even a walk makes a difference.
Hack Your Sleep: ADHD and sleep issues go together. Develop a bedtime routine, do not use screens right before bed, and, if you get distracted easily, use white noise.
Feed Your Brain Properly: High-protein diets, omega-3 fatty acids, and complex carbohydrates can all help manage energy and focus. (That mid-day sugar crash? Not your friend.)
4. Productivity Hacks (Because Traditional To-Do Lists Don’t Work for Us)
The Pomodoro Technique: Work for 25 minutes, then break for 5 minutes. Repeat. It prevents your brain from checking out.
Use Alarms & Reminders: Set timers for literally everything—meetings, meals, taking out the trash, you name it.
Body Doubling: Having someone to work with (even virtually) can keep you on track.
Visual Cues: Post-it notes, whiteboards, and color-coded calendars can make tasks easier to follow.
Do the Hard Stuff First: Do difficult tasks first when your brain is most alert (usually at the beginning of the day).
At the end of the day, there is no one-size-fits-all approach to ADHD, but with the proper mix of tools—medication, therapy, lifestyle changes, and productivity techniques—you can develop a system that works with your brain, not against it. Improvement isn't about perfection; it's about purpose.
Want a place to track your routines, hacks, goals, and wins in an ADHD-friendly way?
Check out my ADHD Planner—designed specifically for brains like ours. It's not just a planner; it’s a lifeline to structure, support, and self-compassion.
Check out my eBook, Focus, Energize, & Thrive, for holistic tips and practical tools for managing ADHD and finding calm in the chaos.
Disclaimer: This post may contain affiliate links, which means I may earn a small commission, at no extra cost to you—if you make a purchase through one of these links. I only recommend products I genuinely love and believe can add value, especially for ADHD brains like ours. Thank you for supporting this blog!
My Birthday Reflection on Growth with ADHD
Today is my birthday. And honestly, most birthdays once used to have a tinge of bitterness for me. There was always this undertone of sadness underlying the celebrations, because my mom isn't with me anymore.
Not being able to celebrate this day with her, not getting to hear her voice or catch her hug, left an aching gap which felt hard to fill.
A photo of my beautiful Momma, Dorothy W. Jones, on the right and my, her twin, Netta on the left. This is one of my favorite photos that I will always cherish♥️♥️♥️
But somewhere along the way, I've grown to accept that grief and temper it into something different—into joy, into gratitude, into living my life in her honor.
And today, I am complete. I am at peace. I am at ease. I am ready—with open arms—to welcome whatever God has in store for me.
Reflecting on 42: A Year of Miracles
Looking back over this past year of my life—age 42—I can see how far I've come.
I have accomplished more in one year than I ever could have imagined, and honestly, more than many get to accomplish in a whole lifetime. And I don't say this triumphantly—I say it gratefully.
New Callings and Creative Courage
I began a new profession (my 4th and final career) as a birth and postpartum doula, stepping in intentionally and working with families through some of their most sacred moments.
I launched two publications on Substack, Vent to Victory, where I turn vents of day-to-day life as an ADHDer, mom, wife, and Black woman in America into a victory. The main publication is ADHDventures in Homeschooling, where I talk about the life of homeschooling as a mommy with ADHD, the goods, the chaos, and gratitude.
I began a blog, a podcast (Chatterbrain Mommy), and an e-book that is deeply personal and emotional to my journey.
Connections That Became Chosen Family
With all that, I've encountered some of the sweetest souls—those who've not only advised me but who now are friends, sisters, and chosen family.
They've invested in me just as I've learned to invest in others.
The Radical Shift: Choosing Myself First
But perhaps the most revolutionary of this journey? I've learned to put myself first.
As someone with ADHD, that hasn't always been intuitive. We get pulled in by the hustle, by the whirl of overthinking and overstimulation, constantly chasing after the next thing or trying to "catch up."
But this year, I took my foot off the gas.
I learned to sleep without guilt.
I embraced quiet.
I re-established my spirituality, deepening my connection with God in a way that keeps me centered no matter what's going on around me.
I began to turn about the old habits and replacing them with intentional routines. I found joy within myself. I stopped waiting for peace and instead learned how to create it.
A photo of me as I embrace the beautiful bloom of many flowers, meaning many opportunities arise as I walk in my purpose.
A photo of me as I am so joyful. These flowers were given to me by my baby daughter on my 21st anniversary on 4/13/2025.
Walking Boldly in My Purpose
That's why I'm still strutting my stuff confidently in my ministry as an ADHD life and wellness coach. In spite of the bumps, in spite of the doubt, I know this is what I am called to do.
My coaching website will be live in a few weeks, and I'm already taking pre-appointments.
I've had single-session work that has reminded me how desperately this work is needed—and I'm just so blessed to be creating a successful business where I can come fully, not only for my clients, but for my family as well.
Welcoming 43: A Year for Blooming
This year, 43 is going to be about growth and establishment. Last year was establishing—putting the foundation down. This year is about watering the seeds that I planted last year and watching them bloom.
So stay tuned. God’s not done. I’m walking in my purpose, with love in my heart, and fire in my spirit—and I’m ready to help others do the same.
Why You're Failing at ADHD: Undiagnosed and Misdiagnosed in Black Women
Image credits
Jessica Felicio
As a Black Woman with ADHD, I was both misdiagnosed and undiagnosed as a teenager and as an adult. I was a busy child, but not busy enough to be considered hyperactive.
I was considered to be busy, not bad, because my mama didn’t want me to have the concept that I was bad or had behavior issues. Another symptom that I had when I was a kid was that I was a “chatterbox.”
Well, that hasn’t changed much at all, and sometimes my mouth moves faster than my mind. I talked for hours about different things, and I was just considered gifted.
I knew how to behave when in public and was just simply silly acting when at home. My parents did not look at me as if something was wrong with me because I was deemed to be so intelligent.
They thought this because, according to my teachers and how they observed me, I learned objectives faster than the average child my age and retained so much information.
Now, I cannot say this in today’s day and time because I have more of a “chatterbrain.”
Fast forward to today’s time. As an adult, I was misdiagnosed as having ADD for years, beginning at age 31.
The first psychiatrist and therapist that I saw stated that I had ADD because my attention span was very short during my sessions and I did not make eye contact for a long period.
Since they weren’t my boo thang, I didn’t realize that I had to look them in the eye, so why would I do so in the first place?
In my eyes, they were simply there to know my business and not to help with anything that I couldn’t help with myself.
Then I went to one psychiatrist, and she informed me that my diagnosis was incorrect.
I was appalled because I knew that I did have attention issues. The psychiatrist based their diagnosis on what was observed and talked about in the office, as well as any notes that the therapist wrote in their sessions.
I was then given the correct diagnosis of having ADHD.
Both my therapist and psychiatrist explained to me the symptoms that I resonated with as to why I now have ADHD and not ADD.
'What's wrong with me?' ADHD undiagnosed in Black girls
This type of misdiagnosis happens all the time to Black women specifically.
Some psychiatric physicians will not look deeply into what is going on with the patient based on their symptoms, conversation, or how they are acting. Instead, these physicians will just come up with something on their own or look it up online without really utilizing observation or testing.
When the physicians do this, they will just prescribe a specific medication, which entails more issues than before.
Knowing yourself is the beginning of all wisdom. ~Aristotle
Overall, there is no better teacher than you.
It is important to understand your diagnosis and not self-diagnose but to know what is going on with your body and mind.
This will save a lot of misdiagnosing and underdiagnosing time for physicians if there is a clearer understanding to begin with.
This all starts with recognizing symptoms and knowing when something isn’t quite right.
Have you ever been undiagnosed or misdiagnosed with a mental illness?
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