Part 2: Strategies for ADHD — Nutrition, Sleep, Motivation, and Support

Welcome back! In Part 1, we explored how ADHD affects the brain and executive functioning. In this section, we focus on practical strategies to support the ADHD brain — from nutrition and movement to sleep, time management, and workplace accommodations.

Increasing Compassion for ADHD

Living with ADHD can feel frustrating, inconsistent, and overwhelming. Joseph M. Carver, PhD, offers vivid metaphors to help us understand this experience:

“Imagine trying to thread a needle, in low light, while sitting in a row boat in the ocean — the waves tossing and rolling all the time. The amount of concentration required to thread that needle makes us anxious, tense, and irritable — as if somebody were asking us questions while we were trying to thread that needle.”

“To see it from the viewpoint of ADHD children — imagine trying to thread that needle for 30 minutes — then accidentally dropping the needle overboard.”

These metaphors help us increase compassion for ourselves and others living with ADHD — recognizing the immense effort it takes to do what many people might take for granted.

I strongly support the concept of the good enough threshold. I often discuss it in the context of parenting, but it is equally valuable for adults with ADHD. The idea is to focus on small improvements rather than perfection, and to celebrate successes along the way — for example, maybe you’re late less often, or you completed a task you previously avoided. Recognizing these wins reinforces progress and reduces the pressure of unrealistic expectations.

Nutrition and Brain Health

The ADHD brain often benefits from targeted nutritional support. Research shows that people with ADHD may have significantly lower omega-3 fatty acids in their blood than those without ADHD. Omega-3, -6, and -9 fatty acids can help boost these low levels and improve ADHD symptoms, including attention, mood regulation, and working memory.

Low omega-3 levels have been linked to ADHD-like symptoms:

• Inattention

• Lack of focus

• Mood swings

• Working memory difficulties

Many people with ADHD use high-fat, sugary, or salty foods to self-medicate, as these can trigger the same brain reactions as substances of abuse. Awareness of these patterns is an important step toward healthier coping strategies.

In a Perfect World…

We would all:

• Cut refined sugar and high-fructose corn syrup.

• Eliminate dyes and additives.

• Reduce trans fats.

• Eat fresh, unprocessed foods.

• Practice moderation and balanced nutrition.

These changes support everyone — but are particularly beneficial for those with ADHD.

If you’re looking for support in this area, Kim Desmarais is a local mom and Holistic Nutritionist who specializes in nutrition approaches that complement mental health and ADHD support.

Always consult a medical practitioner before adding supplements to your diet. For more detailed source information on ADHD, food and omegas, refer to the end of this blog.

Sleep Challenges

Sleep is essential for executive functioning, attention, emotional regulation, and overall brain health. Many clients have shared that they rely on a familiar show or calming audio to help their minds relax and drift off, effectively slowing racing thoughts. I’ve been surprised at how frequently this comes up in my practice. While it isn’t usually recommended in standard sleep hygiene guidelines, many people find it remarkably effective for calming the mind and supporting more restful sleep.

Research shows that people with ADHD are more likely to experience sleep problems than those without ADHD, which can worsen inattention, impulsivity, and emotional dysregulation. Supporting consistent sleep routines is often a crucial component of ADHD management.

Understanding Time, Motivation, and Consistency

| “By the time you feel it, it’s too late.” Ari Tuckman

Ari Tuckman’s Concepts Related to Time

Time Horizon - How close in time something needs to feel before action happens. ADHD brains often act only when the reward or consequence is immediate enough to feel real.

Temporal Discounting - The farther away a reward or consequence is, the less motivating it becomes. ADHD brains “feel now” far more strongly than “later.”

Inconsistency is a hallmark of ADHD — success today does not guarantee success tomorrow. Performance fluctuates with interest, urgency, or novelty, making motivation feel unpredictable.

Managing Attention and Temptations

• Manage attention as a foundation for managing time.

• Reduce distractions and interruptions.

• Use alarms, visual timers, and reminders to make time visible.

• Schedule “focus blocks” with minimized distractions.

Feel the Future Now

Bring the future into the present by making outcomes:

• Immediate: e.g., “I can relax once this is finished.”

• Frequent: Regular check-ins.

• External: Share your goal with someone or attach small accountability measures.

Workplace Accommodations

Many adults with ADHD thrive when their environment is set up for success.

Examples of helpful accommodations:

• Ask for verbal instructions to also be sent in writing.

• Wear noise-cancelling earbuds.

• Work in a quiet space or empty conference room if possible.

• Designate “do not disturb” times.

• Schedule weekly check-ins to clarify goals and expectations.

Final Thoughts

ADHD is an incredibly individual experience — no two people experience it the same way. ADHD isn’t about doing more — it’s about understanding your brain and creating systems that work with it, not against it. In counselling, my goal is to support self-understanding through insight and self-compassion, while helping clients develop practical skills to make meaningful, manageable changes in their lives. These two blog posts only cover part of the picture—what other challenges do you face? Where does ADHD impact you the most?

This blog is for educational purposes only and is not a replacement for professional medical or mental health care.

Many concepts and frameworks are adapted from Stephanie Moulton Sarkis, PhD, NCC, DCMHS, LMHC; Ari Tuckman, PsyD, CST; Russell Barkley, PhD; and Dr. Lidia Zylowska.

Research on omegas and ADHD - Hawkey & Nigg, 2014; Nguyen et al., 2014; Huss et al., 2010; Sinn et al., 2008; Sinn & Bryan, 2007; Joshi et al., 2006; Young et al., 2005; Montgomery et al., 2013; Davis, 2010