ADHD and Lifestyle and Behavioural Strategies - Dubai Psychiatry Clinic


Living with Attention Deficit Hyperactivity Disorder (ADHD) presents unique challenges and multiple lifestyle, and behavioural strategies in conjunction with medicines can make a significant difference in coping with the condition. Some of the following strategies and adjustments can help individuals with ADHD lead more organized and productive lives.

Structured Daily Routine:

Creating a structured daily routine is the most essential lifestyle management for individuals with ADHD. This routine should include specific times for waking up, meals, work or study periods, exercise, and relaxation. Consistency is key, as it reduces impulsivity and increases predictability.

Diet and Nutrition:

Balanced meals including a mix of proteins, complex carbohydrates, and healthy fats can help stabilize blood sugar levels and maintain focus. Excessive sugar, processed foods, caffeine and artificial additives can lead to energy spikes and crashes, exacerbating ADHD symptoms. Foods rich in essential nutrients like omega-3 fatty acids, vitamins, and minerals can support brain function.


Regular exercise can help channel excess energy and reduce hyperactivity and restlessness. Exercise also stimulates the release of neurotransmitters like dopamine and norepinephrine, which can improve attention and concentration and enhance focus.


Establish a consistent sleep schedule and create a relaxing bedtime routine. A proper sleep hygiene and regular bedtime routine signals the brain that it's time to wind down. Minimum exposure to screens (TV, computers, smartphones) should be done at least an hour before bedtime as the blue light emitted can interfere with sleep.

Time Management:

Effective time management can help individuals with ADHD stay organized and on track. Tools and strategies should be frequently used, such as planners and calendars (physical or digital tools to keep track of tasks and appointments), and timers and alarms (reminders and alarms for important events or deadlines). Breaking tasks into smaller, manageable chunks and allocate specific time blocks for each task can help in finishing tasks on time.


Keeping workspaces and living areas tidy and organized helps to reduce distractions and minimize clutter. Common distractions should be identified and steps taken to minimize or remove them, such as turning off notifications on electronic devices, finding a quiet workspace, using noise-cancelling headphones, and organizing your physical and digital spaces.

Behavioural Therapy:

By utilising behavioural therapy techniques, individuals with ADHD enhance self-control, organization skills, problem-solving skills and coping strategies. Problem solving therapy, coping skills strengthening.

Mindfulness and Relaxation Techniques:

Practicing mindfulness and relaxation can help manage stress and improve focus. Regular meditation sessions can promote calmness and reduce impulsivity. Simple deep-breathing exercises can be done anytime, anywhere, to regain composure.

While there is no one-size-fits-all solution for managing ADHD, incorporating these lifestyle adjustments can greatly enhance your quality of life. Remember that managing ADHD is a journey, and it's important to seek professional guidance and support when needed. With the right strategies in place, individuals with ADHD can lead fulfilling and successful lives.

Book An Appoinment


If you are experiencing ADHD and Lifestyle and Behavioural Strategies, please don't hesitate to contact our best psychiatrist in Dubai at the Dr Rami Hamed Center, Call +97142798200 to Schedule Your Appointment Today. We have the best psychiatry doctor, and our psychiatry clinic is situated in Dubai Healthcare City.


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