Top ADHD Tips That Will Change Your Life
Welcome to She Thrives with Stef Barti—an empowering podcast for women who are ready to live their best lives and thrive unapologetically.
This blog post is based on Episode 55 of my podcast, She Thrives with Stef Barti. If you prefer to listen, you can check out the original podcast episode.
Life as a Woman with ADHD?
Living with ADHD often feels like an ongoing experiment—constantly testing new strategies, adjusting them, and figuring out what works best.
I’ve been in that space for a while, and today, I want to share some tips that have truly transformed my approach to life with ADHD, thanks to the guidance of Dr. Ned Hallowell.
Dr. Hallowell, a leading ADHD expert who also has ADHD himself, is someone whose advice I deeply trust. His insights have helped me a lot, and I want to share how his advice has shaped my journey.
Medication: A Personal Choice
When it comes to ADHD treatment, medication is often one of the first options people consider.
Dr. Hallowell acknowledges that when medication works, it can be incredible. But he also points out that it doesn’t work for everyone.
In fact, finding the right medication can sometimes be a long process of trial and error.
For me, I’ve chosen not to take ADHD meds due to my own personal health concerns, including endometriosis and recovery from a recent hysterectomy.
I didn’t want to add any more hormonal disruptions to my body, especially since I’m still adjusting to my post-surgery recovery.
I’ve done my research, and I’ve learned that the medication journey can bring its own challenges, like adjusting dosages or dealing with side effects.
It just wasn’t the right path for me, but if medication is something you’re curious about, Dr. Hallowell mentions it as a valid option.
Just make sure to talk thoroughly to your medical professional about it.
Exercise: A Brain-Boosting Game Changer
Exercise is something I’m very passionate about, and I was thrilled to hear Dr. Hallowell’s perspective on it.
He suggests that just 20 minutes of physical exercise, three times a week, can have a brain-stimulating effect comparable to ADHD medication.
I can’t stress enough how powerful this is.
For me, exercise has always been an essential part of my life. Before my surgery, I was training intensely—up to five hours a day.
Now, before you think I’m overdoing it, let me clarify: I wasn’t spending five hours on the treadmill. My workouts were well-rounded, fun, and felt more like play than punishment.
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The key takeaway here is that exercise is vital. It doesn’t have to be extreme; even small, consistent sessions can do wonders for your brain.
If you’re not someone who’s used to working out, don’t worry.
Start small and build your way up. Even if it’s just 20 minutes three times a week, give it a try and see how your brain responds. I promise, it’s worth it.
Educate Yourself: Understanding ADHD
Dr. Hallowell emphasizes the importance of educating yourself about ADHD.
The more you understand the condition, the better you can manage it.
Knowledge is power. When you understand why your brain works the way it does, you can find ways to work with it instead of against it.
This is one of the reasons why I’m so passionate about creating content around ADHD. I want to share my journey and the lessons I’ve learned to help others who may be struggling.
Understanding ADHD allows us to control it—rather than letting it control us.
Find a Creative Outlet
ADHD brains thrive on stimulation.
Dr. Hallowell recommends finding a creative outlet that excites and challenges you.
This doesn’t mean you need to become an artist, but it does mean you should find something that sparks your passion and keeps your mind engaged.
Whether it’s writing, drawing, crafting, cooking, or problem-solving, the goal is to find something that excites you and stimulates the brain.
For ADHDers, the key is balancing challenge and enjoyment.
This creative outlet can be a vital tool in keeping your brain focused and happy, and, just like exercise, it provides that much-needed dopamine boost.
Connection & Community: The Most Important Ingredient
This is where it all came together for me.
Dr. Hallowell’s number one tip for living well with ADHD is connection. He refers to it as “vitamin C” for the brain.
For many of us, the most significant challenge of ADHD is the sense of isolation that can come with it.
We often feel misunderstood or disconnected from those around us. Dr. Hallowell stresses that forming meaningful connections with others—whether through friendships, family, or being dedicated to a cause—is absolutely vital.
This one hit me hard.
I’ve been struggling lately, particularly after my hysterectomy. Losing my gym routine, my favorite instructors, and a sense of stability has left me feeling somewhat adrift.
Watching Dr. Hallowell’s video again reminded me of how important human connection is—whether it’s with friends or with a cause that you’re passionate about.
I’ve realized that, while I have a solid group of friends, I’ve been feeling disconnected in other ways. And I know that connection is something I need to nurture more in my life.
I’m also passionate about encouraging women to invest in their friendships, which is why I’ve been offering women-only group travel and retreats.
Whether it’s through a fun Iceland group tour or a dance retreat in Malta, these experiences are designed to help women connect with each other and, most importantly, with themselves.
Reconnecting with What Matters
For a while, I didn’t fully grasp the significance of this tip.
But after watching Dr. Hallowell’s video and reflecting on my own life, it all clicked.
I realized how much I’ve been missing in terms of my social routine and connection with people I care about.
Losing my gym routine, my sense of community, and the familiar faces in my life has deeply affected my mental well-being.
Connection isn’t just about romantic relationships—although those can certainly help—but about fostering meaningful friendships and being involved in causes that light you up.
Since Dr. Hallowell emphasized this, I’ve made it a priority to reconnect with people and seek out new ways to stay engaged with my community.
It’s amazing how powerful simple friendships and meaningful conversations can be.
If you’re someone who feels disconnected or isolated, I urge you to reach out—whether it’s a call to an old friend, joining a group, or finding a cause you care about.
It’s all part of the journey toward a more fulfilling life with ADHD.
Final Thoughts
Living with ADHD can be a challenge, but it’s also an opportunity for growth, self-awareness, and connection.
Dr. Hallowell’s tips have been a game-changer for me, and I hope they inspire you to try out some of these strategies in your own life.
Remember, it’s okay to go at your own pace and take things one day at a time. You don’t have to have it all figured out right now.
Just focus on the small steps you can take to improve your well-being.
And as always, be kind to yourself. Life with ADHD can be a series of ups and downs, but it’s all part of the ebb and flow.
I’m so grateful for the community we’ve built here and the resources we have available, especially thanks to the internet. Dr. Hallowell’s advice, shared years ago, continues to impact me today, and I’m thrilled to share it with all of you.
If you’re looking for more support with ADHD, check out the other videos and podcasts I’ve done on the topic.
Take care, and I’ll see you in the next one.
P.S. If you’re interested in the women’s-only group retreats I’m hosting, check out the links below! Whether it’s exploring Iceland or nurturing your inner self at the Malta dance retreat, I’d love to connect with you in person.
Stef Barti
Host of She Thrives with Stef Barti
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