ADHD physical fitnessI’m constantly shocked by people who complain about their struggle with ADHD when they have no right to.

What do I mean by this? Hear me when I say that if you’re swilling a 1.25L bottle of coke in the afternoon to wash down the chips you’ve just had about two hours before sitting down for a big ol’ plate of fried chicken, it’s not your ADHD that’s stopping you from getting better sleep or being more productive…

It’s your lifestyle.

No matter what your approach is with ADHD, whether you choose to go medication free or use the meds, it’s important that you make it as effective as possible by improving your lifestyle and treating your ADHD with the best foundations possible.

Is the best way to do this by using heavily guarded secrets, available only to the Global Elite and Top-Performing Athletes? I don’t believe so.

The best way to do this is by focusing on the basics.

The Best (And Easiest) Ways To Build A Better Lifestyle With Rock Solid Foundations

1.  Turn off the lights

Would you believe that poor sleep has been linked to an increase in breast cancer risk?

It has, and for good reason. You see, sleep deprivation is responsible for increasing the release of insulin and cortisol and lowering testosterone, DHEA and growth hormone. Insulin and cortisol increases result in insulin resistance and a spare tire around your stomach, while lower levels of testosterone, DHEA and growth hormone has a negative effect on your body’s tissue repair process.

In a nutshell – bad sleep means a bad body.

So how do we ensure that you get better sleep? By addressing the three pillars of sleep: how smoothly you fall asleep and wake up, the quality of the sleep you get and the quantity of the sleep you get.

The quickest way to do this is to take the time to unwind at the end of each day without electronic devices, sleep in a completely blacked out environment (no lights, no tv, no phones, no displays) and sleep for a minimum of 7.5 hours.

2. Get moving!

Let’s get one thing straight – the collection of highly developed muscles, organs, bones and skin that you call a body has not gone through the evolutionary process so that you can sit on the couch and watch TV.

Your body was made to move.

Now barring any permanent or debilitating injuries, you should be getting out and about and being active a couple of times per week – preferably with a mix of High Intensity Training and endurance. This activity alone will increase your positivity, focus and health through a mixture of biological and chemical reactions, giving you the foundation you need to really take charge of your ADHD.

3. Fuel your body like the finely tuned machine that it is

Just like you wouldn’t put second rate fuel or watered down sugar into a Porsche and expect it to run to potential, neither should you expect the same of your body. You need to give your body the fuel it needs to run at maximum potential – and with minimal downside.

In The S.E.E.D. Approach to Drug Free ADHD, I outline a collection of simple guides and rules that can help you start fueling your body in the right way with minimal confusion. Of all these rules, this is my favorite:

“Shop at the supermarket, but eat like it doesn’t exist.”

Don’t fill your shopping cart with processed foods, foods with high sugar content or old produce. Instead, fill it with protein rich, fresh produce including (but not limited to) cuts of meat, fresh vegetables and some fruits.

By ensuring that your diet is high in what your body needs to perform, and low in the crap that slows it down and hinders your abilities, you’ll ensure that you’re working towards optimal daily performance with ease… and building a strong life foundation in the process.

 4.  Stick with it

Ever heard the saying “Rome wasn’t built in a day”? The same goes for building a foundation for a better life with ADHD.

For the majority of your life, you’ve probably held habits that haven’t been beneficial to your ADHD. Maybe you haven’t been as active as you could be, perhaps you’ve been fueling your body with subpar foods, or maybe you just haven’t been getting enough sleep.

The process of building rock solid foundations for ADHD happens day by day as you start, stick with and begin to benefit from the actions you take.

Why Changing Your Lifestyle Will Change Everything

I look at your lifestyle as being for the foundation for everything you do in life – your health, your concentration, your relationships, the list goes on. As a result, if you want the various areas of your life to be as optimal as possible, you need to build strong foundations.

The metaphor that illustrates this best is that of a house. The house is your life and the way that you live, and your lifestyle is the foundations you built it on. If you build a house on sand, it won’t be able to weather a storm and will eventually fall apart… but if you build your house on the rocks, you’ll find that you can take most challenges head on without fearing for your safety.

What can you do to improve your foundations? If you’ve got any questions, pop them in the comments below and I’ll get back to you.

About Rob Hanly

Rob Hanly runs, where he writes candidly about cutting the sh*t and getting awesome with ADHD. He was diagnosed with ADHD a year before finishing school, and has been using The S.E.E.D. Approach To Drug Free ADHD since 2008.


  1. I am unsubscribing from your blog. To put it bluntly – in line with and to mirror of your own writing style…You come accross as incredibly sanctimonious and agresssive.

    It might not be the same for you but many people with ADHD will not appreciate being told “they have no right to complain, because of lifestyle habits” in such an insensitive manner. The nature of the condition, particularly adults who were diagnosed later on in life result in emotional issues, unresolved baggage accumulated from a lifetime of blind struggle which in turn has social implications, etc etc.

    You come accross as inexperienced in working with people, but I don’t know how old you are or the extent you are qualified to work with ADHD people/health care – but the delivery of your work, (albeit some of he content has great potential), is brash and somewhat immature. I appreciate much of the recent academic developments in ADHD theory, i.e. that greater accountability is a productive measure for ADHD behavioural therapy, however there are ways to delilver this theory to the masses. Agression and critisism is not the answer

    Your writing style put my back up – big time – but I felt a dulty to communicate this to you. My reason for this is because I believe more online resources and advice is vital for us ADHDers. I think that with this kind of thing that you are trying to do, comes great responsibility, which you seem to lack.

    Note that my intentions arent to insult you but to give an honest opinion. A gift if you will…do with it as you wish.

    All the best.


    • Jennifer Koretsky Jennifer Koretsky says:

      Thank you for your comments, Marsi. We appreciate your opinion, and I certainly appreciate that you were able to express yourself respectfully. :)

      The post that you are responding to was written by our contributor, Rob Hanly. We have a few contributors to this site who each have a different perspective and expertise. Personally, I agree with Rob on a lot of things. But I don’t agree with him on everything. And yes, he comes across as a little aggressive. So do I, sometimes. :) Some people appreciate that, and some people don’t. But I definitely think that Rob adds something valuable to our site.

      If you would like to unsubscribe (or already did), then we take no offense. You absolutely have to find the people and resources that speak to you. But maybe you’d like some of the other stuff we offer and write about here? Just a suggestion, really. As I said before, no offense taken. And we really do appreciate your thoughtful and respectful feedback. :)

      Best Wishes,

    • Hey Marsi,

      Thanks for your feedback.

      I know I’m not for everyone, and that my approach to both life and writing follows the same pattern. I hope that through Jen and the rest of the team, as well as the other ADHD resources are available, you can find something that works for you and your ADHD.

      All the best,

      — Rob

  2. Excellent information here. Thank you…. I need to learn to stick with it :-)

  3. As a tutor who has great success with children that have ADHD, I find that what you say is true for kids too. Today schools expect little ones to sit all day with only 30 minutes of recess. Heck, that would drive me up the walls, let alone a 6 year old.

  4. Great article! I, too, have been frustrated for many years about the same sort of griping. You can’t just take meds and expect to be better if you’re eating junk food constantly and staying up until 3am! has links to some great resources for further reading.

  5. What would you recommend as far as memory and ADHD. I agree with you 100% on all of your recomendations, and reading your article put more emphasis I have never had explained to me before. However, what causes me to get so depressed and defeated with my ADHD, is my short attention span and how my inability to focus impairs my short term memory and coordination. I will lose 1 object spend forever looking for it, once i find it, forget the next task, if i keep a list, i lose track of the list. Not only is finding house hold objects and staying organized the biggest challange, i can’t manage to stop being so accident prone. Every move i make I tipthings over, im bumping into things, and its costing me a fortune to replace such items when they do in fact get “accidently” ruined all the time, this is causing massive depression for me. I grab something and I will break it, spill it, or lose it. No matter how hard i try and try, i cant seem to stay organized in a way that makes my life run smoothly. I turn around and im tipping over my glass of coffee all over my papers no matter how far away im putting it. It’s a series of what looks like Innocent blonde moments that happen rapidly through out the day and all day. (Ever watched the Film Good Luck Chuck? Im a perfect example) I can’t seem to keep up with myself. Every single morning, despite the power bar in my hand and healthy life style I have, i get so defeated by the wild goose chases for my items, and Im so tired of feeling like a public embaressment. Ive constantly been the butt of “Murphy’s Law” jokes. What would you recommend for the things that are a bit harder to change despite having a healthy life style?


    Tia Clark