Fatigue is a common issue with having Attention Deficit Hyperactivity Disorder or ADHD. As you continue to have energy and your mind is at a consistent 100 percent all the time, fatigue can set in rather quickly, making it an annoying condition to have.


ADHD does not give you increased energy; it can sap it instead if you don’t properly manage the condition. Here are 5 simple strategies that help you address ADHD and its fatigue.


Why ADHD Makes You Tired

ADHD is characterized by hyperactivity, where a person might find themselves constantly moving, talking, or fidgeting. This may make ADHD appear strange as a cause of fatigue. However, exhaustion and hyperactivity may be the case for some people with ADHD.


Hyperactivity is still limited by the meat suit that we call the human body, for starters. Even if your body follows a consistent frenetic way of thinking, it can only take so much abuse.


There’s also the problem of hyperfocus, which puts people with ADHD in a state that can break their physical and mental health. There are also recovery issues associated with the condition, as people with ADHD may have problems with their sleep quality.


Considering how ADHD affects a person’s dopamine levels, it can reduce the body’s response to the chemical. Dopamine plays many roles in pleasure, motivation, reward, and motor execution. Loss of motivation can make you feel more tired than usual.


There are many ways to manage ADHD and the fatigue that comes with it.


  1. Practice Mindfulness

One of the easiest strategies to manage ADHD is to practice mindfulness and help normalize your energy. A simple way to practice mindfulness is to put yourself in a relaxed state, close your eyes, and imagine you are in a peaceful place. 


Pick a place where there is little stimulation to get. This can be a woodland forest out in nature or somewhere that is calming. Let the thoughts in your head settle and focus on that peaceful scene. 


After a while, focus on your breathing. Inhale slowly, hold it for a few seconds, and exhale completely. Try to focus on your breath and ignore distracting thoughts and sounds. 


Since mindfulness helps you focus on the present moment, it can help you prioritize your to-do list. When you concentrate, you remain in the present and don’t dwell in the past or future. 


Focusing on the present means you are less likely to think about the decisions you have already made. This, in turn, allows you to evaluate your life more objectively. 


  1. Move Away From Stressful Situations

When you practice mindful meditation, you may feel more energized. While this might be true, it may not be enough to address your stress. Too much anxiety can result in too much adrenaline and cortisol in the body. These hormones can cause you to feel extremely sleepy.


This stress can take a toll on your health. When stressed, your blood pressure rises, your muscles tense, and you find it hard to think. If you have an overactive mind, this can worsen the situation, making you overthink and make you more anxious. 


To combat this, stop engaging in stressful situations. If you have an anxiety problem, then seek medical help. Step away from the triggering situation when you notice yourself becoming overly worked up.  


While you may not be able to avoid stressful situations, you can do your best to move away from them. Get away from your desk or wherever you are. Go for a walk, have a snack, or do something that relaxes you. 


  1. Improve On Your Sleep Routine

Your sleeping habits also affect how you feel. When you don’t get enough sleep, you are more likely to feel fatigued. Because sleep deprivation can make you feel lethargic, it may also make you more impulsive, impacting how you act. 


Children who get less than 8 hours of sleep a night tend to have worse executive function skills. This, of course, impacts how they function in school. Adults who don’t get 6–8 hours of sleep at night experience similar symptoms, but they can also have trouble concentrating. 


When dealing with your tiredness, try to improve your bedtime routine. Start going to bed at the same time each night. Don’t go to sleep when you don’t have the energy to do so. 


It’s also crucial that you turn off all devices an hour before you go to bed. These devices can stimulate your brain, making it harder to fall asleep.


  1. Eat Healthy 

Your diet can also affect your energy levels. Eating junk food can leave you feeling sluggish while eating healthy can boost your energy level. The way you eat can have an impact on your blood sugar levels. This, after all, is the chemical that fuels your cells, which means it controls your physical performance. 


Doctors recommend adults consume foods with a low glycemic index. This refers to foods that contain low amounts of carbohydrates, which impact your insulin response. Foods with high amounts of glucose, on the other hand, increase your blood sugar. This can lower your mood and reduce your ability to perform. 


When you eat the right kinds of carbs, they release your sugar more slowly, allowing you to have fewer ups and downs. Experts recommend including starchy vegetables, whole fruits, and whole grains in your diet. 


  1. Create Your Personal Space

Your environment can affect your mood and your concentration. When people have trouble focusing, they might feel like their brain is foggy. When your surroundings are disorganized, you tend to feel less in control. This can, therefore, result in you feeling more exhausted than usual. 


Making your house and workspace more organized can help with your concentration and mood. When you organize your desk, for instance, you spend less time looking for items you need. When you create storage space for clothes and belongings, you have an easier time tidying up your room. 


When you create a schedule, you can organize your tasks. Creating a list of things to do and prioritizing them helps. You may also want to set goals and mark them off the list once you’ve achieved them. The space you create should be enjoyable. Find a place you enjoy, whether it’s family time, cooking, or reading. 


The Bottom Line

Managing your exhaustion is crucial to not struggling with your day. People who suffer from this condition may find it difficult to deal with their productivity. While medication and therapy can help, these strategies can be more effective. 


While it takes time for the brain to adapt to new changes, the more you implement the tips on this list, the more you’ll succeed.


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Usana was founded in 1992 by Dr.Myron Wentz, USANA Health Science is a U.S.-based company that manufactures high-quality supplements, personal care, energy, and weight-management products.

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