Nurturing Foundational Needs: A Vital Guide for ADHDers

Understanding Foundational Needs
In the whirlwind of busy life, it's easy for anyone to overlook their foundational needs. But for individuals with ADHD, paying attention to these needs is especially important because it ensures that we’re set up for success to work WITH our brains right off the bat versus fighting an uphill battle. These needs are pivotal in managing the unique challenges that come with our brains. Neglecting to pay attention to your foundational needs will cause your ADHD symptoms to flare up, potentially leading to a spiral of frustration, anxiety, and emotional dysregulation. Read on for strategies & a downloadable checklist to help you keep track of your foundational needs.

The Pillars of Well-being

Sleep: Poor or inadequate sleep can significantly worsen core ADHD symptoms like inattention, hyperactivity, and impulsivity, making it harder to focus, regulate emotions, and manage daily tasks. Essentially, poor sleep quality can exacerbate existing ADHD challenges and significantly impact overall functioning. If you didn’t get enough sleep last night - can you take a quick 20-minute power nap to re-energize? According to The Sleep Doctor, the sweet spot for a power nap is 10-20 minutes. If you can’t, how can you adjust your day with this knowledge and allow for self-compassion?

Food: The saying "you are what you eat" holds true, especially for ADHDers. Nutrient-rich foods can positively impact focus and cognitive function. A balanced diet with plenty of fruits, vegetables, and whole grains can make a significant difference. That said, decision fatigue on what to eat can also be a challenge for us ADHDers, so it’s okay if you need to eat what’s easy to give yourself some energy - it’s all about balance!

Movement: Physical activity is a powerful tool for managing ADHD symptoms. Regular exercise helps regulate mood, improve focus, and boost overall cognitive function by getting our blood flowing. Find an activity you enjoy and is simple so that it’s not a barrier to squeeze in your day, whether it’s a quick walk around the block, a quick stand-up-and-stretch at your desk, or a regular exercise routine.

Water: Hydration is key, and its impact on cognitive function cannot be overstated. Dehydration can contribute to brain fog and fatigue, two common adversaries for those with ADHD. Make water intake a consistent part of your daily routine. Bonus! Each time to get up to get water, you’re also getting some movement in!

Bathroom Breaks: Seemingly simple but often neglected. Regular bathroom breaks contribute to physical comfort and prevent unnecessary distractions. Prioritize this foundational need to create a smoother daily routine. Bonus! Each time you get up for a bathroom break, you’re also getting some movement in!

Brain Breaks: Our minds aren't built for constant focus. Incorporate intentional breaks throughout your day to recharge - mindlessly scrolling your phone DOES NOT COUNT. It might seem like you’re not engaging your brain when this happens, but you are. Put your phone down or step away from your computer and try something that allows your brain to disengage. Whether it's a short walk, deep breathing, a quick coloring or doodle session, or a quick meditation session, these breaks can enhance overall productivity and well-being.

Human Connection:  Connecting with people can reduce anxiety, depression, and self-esteem and give you a sense of purpose in your day. Especially in a world where many of us work from home, schedule intentional time to connect with someone who understands you so that the connection is low-effort and fun.

Strategies for Success
Prioritize these foundational needs by creating a daily routine that incorporates them seamlessly and in a way that works for your brain. For example, if you’re a visual person, create a visual reminder to check in on your foundational needs. Or, if you prefer audible reminders, set timers on your phone to regularly check in on these areas. Consistency is key in building habits that support you.
For visual learners like me, I created a Foundational Needs Checklist - download it by clicking the link!

Everyone's needs are unique. Experiment with different strategies to find what works best for you. Share your thoughts on these foundational needs in the comments below. For more insights and support, tune in to The Wavy Brain podcast, or if you’re interested in learning how coaching can support you, book a complimentary discovery call.