ADHD medications are chronically out of stock. How you can have a shortage of medications is a question to explore at another time.
I’ve currently been off of one of my medications for 2 weeks, which has halved my usual dose. This is the longest I’ve gone without it. And because the other medication is often out of stock, I now have to ration that one to avoid being without both for an extended period of time.
Imagine trying to start a fire by striking a wet match on a wet flint. And then, if you do manage to get a spark going, you’re taking that spark to wet grass.
That’s what it can feel like sometimes.
Fortunately, i have 20 years of strategies, hacks, routines, and rituals that I can rely on. I’m also experimenting with some new strategies.
Most of my strategies come from my own experimentation of what works. Although some of these might be supported by science, I’ve never relied on “science” to be the final arbiter on what will work for me. My “science” is based on my own experimentation.
Here are 5 strategies that are helping me get through this rough spot of the ADHD medication shortage.
(1) Self-Compassion
Before anything else, and during all of it: I am upping my dosage on self-compassion. You might call it a “miracle drug” that is never in short supply.
For too long, I denied myself the support of this precious resource, holding myself to expectations of operating in ways that did not align with how my brain works best.
This doesn’t work even when I have the benefit of my full medication, and it certainly doesn’t work when I’m going without it.
Self-compassion doesn’t mean I lower my standards of my work. It means that I don’t heap self-criticism and judgment on myself when I’m having an off day, or when I get lost down an ADHD rabbit hole.
I consider how I would advise a client or friend who is sick with the flu. I accept that things are going to take longer than they might otherwise take, that I might need more breaks, and more rest.
(2) Exercise
ADHD challenges such as trouble focusing and low motivation are correlated to lower level of dopamine in the brain of people with ADHD. Although the causal relationship is unclear, it doesn’t really matter. I know that I need to boost my dopamine levels.
Exercise is one of the best ways to boost dopamine.
Of course, this can be a challenge for many with ADHD because low dopamine often means that the spark to get out the door to exercise is missing. It’s a catch–22: how can you boost your dopamine to exercise if you don’t have the motivation and energy to start exercising?
My Fitness First ritual, which is approaching 11 years, has been a life-saver here. That’s not to say it’s gone off without a hitch. Without my meds, it’s like the hurdle to get out the door has been made higher.
This is where I fall back to my experiential knowledge that if I just get moving, I’ll get a burst of momentum. It’s also where I rely on my “emergency fallback”: don’t break the streak. Whatever gets me out the door.
Self-compassion comes in handy here, especially when I need to sleep later. I’ve released myself from the expectation to be at the gym by 5:30 am. Sometimes it’s 6:30 or 7, and that’s ok for now. I know I’ll eventually get back on track.
(3) Meditation
Meditation is another staple of my regular routine that is helping a lot. I’m doubling down on my meditation practice after my morning workout and also adding more short pockets of meditation throughout my day.
Even just a 2-minute pause to breathe with intention can give me a reset when I fall down an ADHD rabbit hole, and help restore energy and focus.
(4) Hydration — with Electrolytes
Proper hydration is essential to keeping the body’s systems functioning well. I admit that I am not always great about drinking enough water throughout my day.
Yes, I carry a water bottle with me. Yes, I always have it in front of me when I’m working. And having it in front of me doesn’t mean I always drink from it.
I am finding that adding electrolyte powder to my water is helping me drink more throughout my day. I don’t know if the electrolytes actually impact brain chemistry, but they are helping me drink more water, and that’s all the “science” I need to know it’s working for now.
(5) Proper Nourishment
Going along with hydration, I’m focusing more on eating well throughout my day. Being off my medication has dampened my already low-appetite. Even on my best days, I can be a grazer.
That said, I know that proper fuel is crucial for the body and brain to function well. So I’m doing my best to force myself to eat well.
I often find that eating or drinking something sweet can help trigger my appetite.
For years, I have started my day with a few sips of a fruit/vegetable juice blend. That’s usually enough to help me eat something small. Before I head to the gym I try to eat at least one protein pancake. Sometimes I need to eat the pancake on my way to the gym, in small bites.
I don’t go anywhere without at least one granola bar and some protein bars. I also pack a protein shake and extra packets of electrolyte powder.
Eating protein seems to help a lot, and I know it’s important anyway for muscle growth and to avoid sugar highs and crashes. I aim to eat protein throughout the day, both in my meals and in my snacks.
My habitual nature is to reach for the sweets, and I’ve found that when I eat more protein I have less of a sugar craving.
Stay Tuned For More
Beyond these strategies, I’ve been employing my tried-and-true strategies to create the environment that supports my work. Stay tuned for those in another post.
What’s Working For You?
I don’t pretend to have all the answers. I’d love to hear what’s working for you. How do you navigate your day when you are off your meds? Please share in the comments.
Disclaimer: As a reminder, I am not a doctor and nothing in this blog post should be taken as offering medical advice. The content here reflects my experience and what is working for me, and does not purport to be supported by science.
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