Feel good with ADD, ADHD and HSP
ADDs, ADHDs and HSPs are easily overwhelmed daily by all the pressures, stimuli and desires of the environment and society. This is a shame, because that way you lose yourself and lose sight of your positive attributes. You become mentally, emotionally and physically unbalanced, which may cause you to experience more and more complaints. The percentage of our target group ending up in burn-out or developing other complaints is considerable!
When you learn to cope better with your ADD, ADHD and HSP, you will not only be more in balance with yourself, but you will also feel much better and both you and those around you will be able to enjoy your beautiful positive qualities such as your humour, your creativity, your insight, your sensitivity, your open-mindedness, your originality, your compassion, your 6th sense, etc.
So read the tips below. You really don't have to start applying everything immediately. Just read through them all and gradually apply some of the tips in your life. Just focus on the things that appeal to you first. Good luck and all the best! Greetings, Jochem.
Tip 1. Dietary supplement (Recommended!)
Nutritional supplements can be a good addition for physical and mental balance. Consider, for example, a good quality magnesium or fish oil. Unfortunately, there are many nonsense supplements that are only meant to make money. We have found a supplement where this is absolutely not the case and which lots of ADDs, ADHDs and HSPs swear is a panacea. The positive reactions don't lie either. There are numerous people who report that thanks to this remedy, they were able to stop taking medication such as Ritalin and Concerta. That is why we put this tip at number 1.
The drug I am talking about is called LTO3. This is a 100% natural and ecological dietary supplement of a very high purity. People seem to be able to use LTO3 to put more emphasis on the positive attributes of ADD and ADHD. The beauty of this natural product is that it has a has a long-lasting effect of 8 - 10 hours during the day.
LTO3 positively affects many of those with ADD and ADHD, providing them with, among other things more structure and overview to complete daily things without stress. It appears to work well for many for a better concentration and people report experiencing less overstimulation. Many highly sensitive people have also been found by LTO3 to be less sensitive to moods and overstimulations.
Because we have so many positive LTO3 experiences this is the product we can recommend as a simple natural support for your ADD, ADHD or HSP. But remember that good nutrition is also very important. Prefer not to completely rely on a pill. Even if this one is 100% natural.
You can Buy LTO3 here at the lowest price at the authorised distributor for Europe.
Why people with ADD, ADHD and HSP appear to respond so well to LTO3 lies in the combination of 3 essential ingredients that, when added in the right amount, enhance each other's effects. Click on the link below for more LTO3 information:
Tip 2. To-do lists, but don't overdo it!
Life is not 1 big "to do list". Indeed, but someone with ADD or ADHD will quickly experience it that way. We quickly get into the "autopilot mode" justified. At times like that, it is best to slow down. For example: walk a little slower, try to be more aware of a task, don't stuff all your food as fast as possible but enjoy every bite, etc. When doing a task, try to perform it calmly and be "in" the moment. So experience what you are doing, so to speak. So what if something doesn't get done today! Then do it tomorrow. You don't have to suffer because others are so keen for you to finish things on time.
Of course, it makes sense to make to-do lists, especially if you are forgetful and chaotic. But don't get bogged down in it. Also, definitely don't punish yourself when you leave a task undone. So what, the world does not end. Not everything has to be finished now! All people are so incredibly busy and, as a result, they lose what life is really about. Namely happiness and joy.
So try not to lose yourself in busyness and take enough resting moments. Above all, be kind to yourself and don't talk yourself into the ground. This costs an incredible amount of energy! Be proud of the tasks you have done rather than always focusing on things that didn't happen. And above all, do not care too much about what those around you say. It is your life and you know what you need to do to feel good!
A psychologist once told me that during the time a person is awake, they should relax 50% of their time and 50% may be busy with work. This is optimal for your body and mind to stay balanced. It is good to remind yourself of this from time to time ;)
Tip 3. Regularity
What can help you well in your daily life is to ensure some form of regularity. Try to create some more regularity in your life in terms of sleep, work, relaxation, sports, food, etc. This is not easy, especially for us ADDs and ADHDs but it is really very helpful to pay a little attention to it. Don't underestimate that. The best way to do this is to make a roster for yourself with some set activities on it.
If you create a rhythm where you do things around the same times every day, you will experience the positive effects after not too long. The creates calm and thus less chaos in your life. In fact, your mind and body will start adjusting to this rhythm.
When you sleep, eat, relax, go to bed late, etc., irregularly for a long time, your body and mind cannot get into a rhythm that makes it continuously out of balance. This takes a huge amount of energy physically, mentally and emotionally!
Tip 4. Relax before bedtime
This is also something you should take into account. Many ADDs and ADHDs are evening people and are up all night. But what is forgotten is that a good night's sleep is more possible if you have actually already stop your activities an hour before you go to sleep. So don't work all evening behind the PC and then go to sleep right afterwards. You will also notice that your brain is still very busy at that time, making sleep almost impossible.
What can help well is writing down all your thoughts before you go to sleep. When you don't do this, all these thoughts keep purring around in your head when you are in bed making it difficult to fall asleep. But when you have written them down, you have, as it were, emptied the bucket and you don't have to remember the thoughts either. Think of it as a kind of "clearing" of your brain/mind.
What I personally get really super results from are listening to binaural beats which I mentioned earlier in tip 1.
Want more tips for sleep problems in ADD and ADHD? Then click here for 8 tips for sleep problems with ADD / ADHD
Tip 5. Binaural beats (Recommended!)
To start with, a very simple tip that doesn't actually require you to do anything. Nice and lazy :) The so-called Binaural Beats. This is a very interesting but actually very simple technique to quickly put your brain in a certain state of mind that you want at that moment. For instance, the state of relaxation or more alertness and concentration or more energy or just ready to sleep well.
This uses special frequency tones that you listen to through headphones. Your brain starts to resonate to this and creates its own 3rd tone (wave), this is the so-called (binaural beat). This tone is the difference of the tone received by your left and right ear. So it is important that you use headphones and therefore do not listen to the binaural beats over normal speakers.
The big advantage of Binaural Beats is that you don't have to do anything at all. You No need to do relaxation exercises or meditate. You can even listen to the tones when you are at work or, for example, while jogging or reading.
Good examples to listen to Binaural Beats include when you suffer from lack of concentration, fretting/pressure in the head, restlessness, chaotic behaviour, low motivation, fatigue, insomnia, stress etc. Thus, there are many moods you can quickly achieve simply by listening to the desired tone.
I have written extensively about these binaural beats and how to get them. For that, click on the link below:
Tip 6. Self-awareness exercises (Recommended!)
Which works very well both mentally, emotionally and physically in better balance to come are self-awareness exercises, or meditation. Many people think meditation is something floaty and that you should always sit in a cross-legged position. This is totally untrue!
Also, some people think in advance that they cannot meditate. This is also incorrect because anyone can meditate. It is a process in which you grow and from which you can expect very positive effects on your mental, emotional and physical health over time. You will feel much more energetic and powerful feel and get closer to your true self. It also improves your concentration. Especially when you start doing this daily.
It doesn't matter at all during your meditation if you keep sinking into thoughts. When you notice this, just go back to the exercise. Even if you lose focus every 5 seconds. That's no excuse to shout that you can't meditate. Just keep going. This too is already having a positive impact on you and you will find that it is getting easier and easier for you.
After all, you have to remember that the brain does not like change. It prefers to carry out what it is used to. And in our case, that is a lot of thinking. But if you consciously counteract this, you will notice that in time it will start to change. So just keep going and keep returning your attention to the exercise. Furthermore, leave it as it is and don't worry about whether you are doing the exercise properly or whatever. Staying in the moment is the best thing you can do.
There are several meditations that are easy to perform yourself. Below I describe 2 simple meditation exercises that you can easily perform at home. For example, when lying in bed. When you sign up for the free newsletter I immediately send you the breathing meditation below as a guided meditation mp3 gift. This works very nicely and soothingly to do your meditation.
- Breathing meditation: At the breathing meditation go with your full attention to your breathing. Count each breath. As soon as you notice you are drifting off into thought you go straight back to your breathing and continue counting or when you lose count you start again at one. You always count to 10 where each breath is 1 count. You can do this for about 10 minutes in the beginning and slowly build up to 20 minutes. You can do this daily but you don't have to. You can also do the meditation every other day, for instance. It is important to keep your eyes closed during the meditation. You don't necessarily have to sit in a tailor's chair. You can also just sit in a chair.
- Body-Scan-Meditation: At the Body-Scan for 10 minutes, you're going to have all your feel body parts. You do this by going there with your attention. Slowly move your thoughts from your feet to your lower legs, upper legs, hip, lower back, upper back, hands, forearms, upper arms, belly, chest, neck and then head. At each body part, stay with your thoughts for 10 seconds or so so that you feel them properly. Lastly, feel your whole body for a moment by focusing your thoughts on the whole body.
You can easily do these meditations briefly every evening when you are in bed. Or in the morning too, for example. The meditation makes you feel much better in your body and contact with yourself makes. This provides much better protection from intense daily stimuli. For people with ADD, ADHD or HSP, this makes a lot of sense to do on a daily basis. In the beginning, you may find it difficult to do this as standard, but in the long run you will actually enjoy it and want to make time for it.
Tip 7. Sport and exercise
Regular sports is also essential for your mental, physical and emotional health and to be able to live more from the positives of ADD, ADHD and HSP. This applies to every person, of course, but especially to people with ADD, ADHD and HSP. Precisely because we can quickly become overwhelmed by stimuli, tasks, expectations and everyday chores such as shopping, administration and housework.
This simply asks a huge amount of the brain, which is why you need to ensure that the brain and body remain optimally fit and balanced. Sport and exercise carry a big role in this.
So it is very wise to Once or twice a week going to the gym. Of course, you can also jog for half an hour every other day, for instance, or start playing sports like tennis or mountain biking etc. When you exercise, the brain produces the substance endorphins. This substance not only makes you feel better but also helps against lack of concentration and is calming.
Also, take your bike more often (preferably every day) when you go shopping or to work. In any case, make sure you get outside daily. After all, outdoor air is very important for mental and physical health. In addition, when you are outdoors, you will make a difference to your health. sunlight that your skin absorbs, vitamin D to. This is a vitamin that plays an important role in many processes in the body. Vitamin D is not enough from our diet. In other words, get outside enough!
Did you know that oxygen is man's number one need! (Pretty logical of course ;) At number 2 is water, at number 3 nutrition. At number 4 light and at number 5 movement.
Tip 8. Nutrition (Recommended!)
Any support we can give ourselves we should allow ourselves. So certainly also in terms of daily nutrition. For us ADDs, ADHDs and HSPs is that extra important. In fact, we are more likely to experience stress and let this be a killer for emotional and mental well-being. Stress burns up all your healthy stores as if it is literally pushed straight down a drain. All these important healthy buffers we have are essential for feeling good. But also, among other things, to think clearly and feel relaxed.
Therefore, eat sufficient vegetables. Also eat minimal Fish once a week. This contains many omega 3 and 6 which has a very beneficial effect on the brain and contributes to better concentration and mood. Also consider nuts and seeds. When you eat these organically, they are really very pure and full of lots of good nutritional elements. The seed contains all the substances and energy it needs to eventually form into a tree or plant. So eat them so you get that energy.
Furthermore, it is recommended to eat 2 pieces of fruit daily. But there I have something else genial and delicious for :), namely green smoothies. This is also a lot of fun to make.
Green smoothies > This is something I find really ideal for getting all the essential nutrients on a daily basis. Green smoothies are delicious shakes that you make yourself. You can make countless variations with all kinds of fruits and vegetables. You put these in a blender and mix them together. It is best to use organic fruit and vegetables for this but it is not necessary. It is pricier but in return it is better for the body because it is unsprayed and unprocessed.
Not only do I benefit a lot from making these Green Smoothies, but they are also delicious. I regularly make a Green Smoothie in the morning and have enough for the whole day. You just put the jug in the fridge to fill another cup later.
What makes the smoothies so extra healthy is that you take the green vegetables (hence the name "Green Smoothies") uncooked. For example, if you mix 100 grams of spinach into your smoothie, you really get all the nutrients from that vegetable. Normally, a lot of vitamins are lost during cooking. A second positive point is that the smoothies are mixed through a blender. This grinds it optimally, making it simple to be absorbed directly by your intestines.
I also find making Green Smoothies a fun and creative activity. All you need to make these smoothies is a blender.
Want to read more about what Green Smoothies can do for you and how much energy and mental and physical fitness it can give you? Then click on the link below. There, I give you some more valuable nutrition tips for people with ADD, ADHD and HSP and there is a delicious Green Smoothie recipe for you that you can make yourself right away!
Another very valuable tip on nutrition is Paleo. Paleo originated in America where it has become hugely popular. It is now continuing in the Netherlands. Paleo bases itself on a "primal diet" and takes you back to basic nutrition. That which is really meant for humans. Very good results have been achieved with this in terms of mental, emotional and physical well-being, as well as ADD, ADHD and HSP! Really a super tip you should read about.
Tip 9. NLP
Another previously unmentioned tip is NLP (Neuro Linguistic Programming). You train the brain to change deeply ingrained negative patterns in the unconscious into positive patterns. This makes you feel much better because you no longer run into these unconscious blocks in your unconscious on a daily basis that only hinder you from feeling good.
NLP is not cognitive behavioural therapy. In fact, it is not about thinking differently but about effectively training your brain to create new positive and helpful neurology. This is possible because our brain is neuroplastic throughout our lives.
You can read all about the neuroplasticity of our brain and about NLP at the link below:
Tips for ADD, ADHD and HSP summarised
Both self-awareness exercises (meditation), good food, sport and exercise, as well as regularity and sufficient rest are all things that will significantly more vitality will give. You will then do everything yourself to mentally, emotionally and physically balanced to come.
You can also check out the natural supplement LTO3 try. Many ADDs, ADHDs and high sensitivities report being helped immensely by this supplement. Both in terms of concentration, relaxation and overstimulation.
I also recommend you check out binaural beats listening. This is a simple and inexpensive method to quickly get into a fine calm state that will help you cope with everyday tasks. It will also improve your sleep.
Also, really read about a different diet. I am talking about the Paleo diet.
All these things together contribute to enabling you to start living more and more from your real strengths. Your ADD, ADHD or HSP then becomes a characteristic you can be proud of. A characteristic that inspires others.
We too live in this society and we can be so successful. Therefore, we have to make it as bearable as possible for ourselves. When you go more "living instead of surviving" you get much closer to your true self and you can really start committing to your passion.
So make sure you start living from the strength of ADD, ADHD and HSP and don't let yourself get lost in Burn-out, depression, inferiority feelings, anxiety disorder, panic disorder etc. with all its consequences. This way, you can start maximising your positive traits and you can become a great success and live a very nice and complete life. The above 9 tips can help you tremendously in this regard!
Apply the tips gradually in your life. Starting immediately with everything makes no sense because it only creates chaos.
If you have any tips of your own, please post them in a comment below. You can also send them via the contact form. I always like to hear from you what these tips do to you and to what extent you benefit from them. So let me hear from you below!