Healthy lifestyle
Diet
ADHD creates problems with self-regulation – of attention, short-term memory, and emotion – that includes the amount of food that you eat.
Trouble with impulse control keeps people with ADHD from thinking, “I won’t eat that because it’s not healthy, and I will regret it later.”
Instead, you might grab an unhealthy snack without considering if it’s a good idea or not.
Diet plays a vital role in supporting both physical and mental wellbeing. A balanced diet that includes plenty of fruit and vegetables, wholegrains, lean proteins (for example, chicken, eggs), and healthy fats (for example, avocados, oily fish, nuts) can help maintain your energy levels, support your concentration, and reduce the risk of long-term health conditions.
Staying hydrated and limiting foods high in sugar, salt, and saturated fat can also improve your mood and overall health.
Regular, nutritious meals are especially important in managing stress and help you to do well at work or in education.
Eat a wide variety of foods
Including a range of different foods ensures you get all the essential nutrients:
- Fruit and vegetables – Aim for at least five portions a day, include a variety of different coloured fruit and vegetables.
- Starchy carbohydrates – Such as wholemeal bread, brown rice, pasta, potatoes, and oats. Choose wholegrains where possible.
- Protein foods – Beans, lentils, eggs, fish, lean meat, poultry, tofu, and nuts.
- Dairy or alternatives – Milk, yoghurt, cheese, or plant-based alternatives – oat or rice milk.
- Healthy fats – Small amounts of unsaturated fats including olive oil, rapeseed oil, seeds, and avocados.
Top tips for an ADHD diet
- Set realistic goals - Anything that promises a quick, easy fix won’t work in the long term. Set a clear goal for yourself of losing one pound a week or cutting refined sugar out of your diet.
- Create food routines - Eating three meals a day, plus healthy snacks, is essential for appetite control. Create a meal schedule.
- Eat more protein, less sugar - The more protein you eat, the more sustained and satisfied you will feel.
- Be kind to yourself - Remember that your ultimate goal should be about getting into healthy habits that will help you to feel better. But please don’t too critical of yourself if you don’t always stick to your plan.
Exercise
Exercise can help people with ADHD by improving your focus, mood, and emotional regulation. Regular physical activity can reduce restlessness and stress, boost attention, and support your overall wellbeing, especially when activities are enjoyable and part of your routine.
Benefits of exercise on ADHD:
- Reduces stress and anxiety
- Develops discipline, timing, memory, and balance
- Routine is essential for an ADHD brain
- Joining a sports club or team provides a structured routine. If team sports are challenging, there are other ways to create an exercise routine, including, attending classes or running/walking at the same time each day.
Exercise and ADHD medication:
- Aerobic exercise helps regulate dopamine levels by increasing heart rate and releasing brain chemicals.
- Exercising before taking medication can enhance its effects
- This allows you to benefit from both the natural boost of exercise and the full effect of the medication
Sleep and ADHD
- Sleep problems, often referred to as insomnia, are common
- Half to three-quarters of adults with ADHD experience sleep difficulties
- Those with inattentive ADHD tend to go to bed later
- Those with hyperactive or impulsive ADHD may have both later sleep times and poor sleep quality
- Regardless of ADHD type, people often experience daytime sleepiness and difficulty waking up
Stages of sleep
- REM Sleep: Light sleep, dreaming occurs
- Non-REM Sleep: Deep sleep, crucial for recovery
- Sleep cycles repeat every 90 minutes; waking up during the night is normal
- Older adults experience lighter sleep and wake up more frequently but can still feel refreshed
How much sleep do we need?
Sleep needs vary from person to person and change with age:
- Newborns: 14–17 hours
- Teenagers: 8–10 hours
- Adults: 7–9 hours (range: 6–10 hours)
- Older Adults (65+): 7–8 hours
Instead of fixating on sleep duration, ask:
- Do I feel refreshed?
- Do I feel awake throughout the day?
- If yes, you’re likely getting the right amount of sleep!
Top tips for better sleep
Sleep hygiene – Focus on healthy sleep habits to improve sleep quality.
- Bedtime – only go to bed when tired; relax before sleep
- If you can’t sleep – get up, have a warm drink, listen to soft music, or read
- Rituals – establish bedtime routines (for example, shower, relaxing music, hot drink)
- Regular schedule – wake up at the same time daily; avoid daytime naps
- Manage worries – write a to-do list earlier in the day to reduce night-time ruminating
- Avoid stimulants – reduce caffeine, sugar, nicotine, alcohol, and screen time four hours before bed
- Exercise wisely – stay active but opt for relaxing evening activities like yoga or deep breathing
- Optimise your sleep environment – ensure you have a quiet, dark, and comfortable setting; consider blackout curtains, white noise, or adjusting room temperature