Summary of "3 Instant ADHD Fixes More Powerful Than Medication"

Key Wellness Strategies and Productivity Tips for ADHD (Without Medication)

1. Movement/Exercise

Exercise enhances executive functions such as impulse control and attention.
Aerobic exercise and high-intensity interval training (HIIT) are best for boosting dopamine.
Dopamine levels increase during exercise and help sustain focus and energy afterward.
Regular exercise can raise baseline dopamine levels over time, improving overall focus.
Exercise also reduces anxiety and stress hormones like cortisol, which is beneficial for the 50% of ADHDers with anxiety.

Tips to maintain consistency: - Choose activities you enjoy (e.g., sports, outdoor activities, group classes, music). - Keep exercise interesting to engage the ADHD brain. - Incorporate small bouts of movement throughout the day (walking, stairs, jumping jacks). - Avoid an “all or nothing” mindset; any movement is better than none.

2. Mindfulness

Mindfulness for ADHD involves observing thoughts without engaging or reacting.
ADHD brains experience frequent automatic negative thoughts (ANTs) that increase stress and reduce focus.
Mindfulness helps manage these thoughts by “watching” them and deciding which to engage with.
Active mindfulness techniques (e.g., walking meditation, focusing on bodily sensations) are more effective than traditional still meditation.
ADHD brains can hyperfocus on internal dialogue when curiosity is applied.
The goal is not to control or suppress the mind but to observe restlessness with compassion and curiosity.

Benefits include: - Improved attention and focus - Enhanced executive function - Reduced stress

3. Sound Therapy (Brown Noise and Other Colored Noises)

Background sounds like Brown noise, White noise, Pink noise, and Green noise help quiet ADHD mind chatter.
These sounds create a calming auditory environment that enhances focus and can improve sleep.
ADHD individuals often require more ambient noise to reach peak cognitive performance.
Brown noise is described as gentle and non-distracting, making it especially effective.
Easily accessible through apps, YouTube, or other platforms.

4. Bonus Strategy: Curated External Triggers

A science-backed method to trigger focus and productivity on demand.
Helps overcome procrastination and executive paralysis without relying on willpower or discipline.
Involves using specific external cues to “trick” the brain into a focused state.
Proven effective for thousands of ADHDers.
A detailed explanation is available in a separate free video linked by the presenter.

Additional Insights

ADHD medication increases dopamine and norepinephrine artificially but can cause rebound effects and other side effects in about 50% of users.
Natural strategies build neurotransmitters sustainably without negative side effects.
Consistency and enjoyment are key to maintaining lifestyle changes for ADHD management.
ADHD brains are interest-driven, so engagement and curiosity are powerful tools for self-care and productivity.

Presenters / Sources

ADHD Vision (YouTube Channel)
Presenter (unnamed individual featured on NBC News and TikTok)
Scientific studies referenced on exercise, mindfulness, and sound therapy benefits for ADHD