17 Jul The 5 Daily Habits to Energize Your ADHD Brain
Brooklyn Letters
1139 Prospect Avenue, Brooklyn
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We would highly recommend Ally! Our son always asks about her, so very thankful to Brooklyn Letters for introducing us.
~ Emily, mom of Brooklyn 2 year old -
Nicole has been an amazing therapist!! She played a tremendous role in our daughter’s speech progress and overall development. She has come such a long way and we are so happy with the therapy she received!
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I cannot express how grateful and rewarding my experience with Brooklyn Letters has been. Her tutor Ms. Daria is so knowledgeable, amazing, kind and awesome. My daughter has made so much progress in Literacy and Math and it's all … More thanks to Ms. Daria. I know my daughter is sad that she can no longer work with Ms. Daria, as she looked forward to their sessions every week. Thank you again!
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Excellent services, caring therapists.
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Christina was absolutely wonderful. She went out of her way to win my son over and it worked. He looked forward to her visits and his speech improved so much under her care. She was super flexible and it’s clear she truly cares. We adore … More Christina and we’re going to miss her. Almost sad he improved so much! She’s simply amazing and we can’t say enough how great she is. I would recommend her services to anyone and everyone, without hesitation. Thank you so much for connecting us with her!
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We could not be happier with the services Valerie provided! She is very thoughtful and knowledgeable and provided significant guidance to support our daughter's speech development outside of our scheduled sessions. She established … More a great working relationship with her, and she will definitely be missed! Your business model is amazing and it was an absolute pleasure working with Valerie. I've referred your organization and Valerie to the Executive Director of our daughter's school and friends/colleagues who are in need of speech therapy services.
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We cannot say enough good things about Effie, the ASL teacher, who was so engaged and effective with our 2 year old daughter from the very first session! Effie gladly included our whole family in the sessions! Her expertise and fantastic … More personality gave our daughter a way to communicate that she was so desperately seeking. The coordinators at Brooklyn Letters were so helpful and communicative…I would highly recommend their services!
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The company is great with outstanding customer service. They keep my horses protected. I have recommended them to other horses trainers as well that are going to get service early next year. Very professional an honest too. Respectfully … More submitted Christopher
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Ron and Ken did a fantastic job with our security system today. Installed everything very quick. Both of them were very polite and asked us throughout if the installation met our needs. Simply fantastic!
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I called Cornerstone Protection to get a Security system at a relatives out of state property, within a week it was installed! The installers worked with the client to help understand her new system and she was happy! Our relative said … More they were courteous, professional and patient! I highly recommend Cornerstone Protection for all of your security needs!
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Had blink cameras; Car was broken into multiple times so I called CornerStone & they were able to install multiple cameras very quickly & for a reasonable price. I am so happy with the app & getting alerts that are not superfluous, … More like they were with Blink. Highly recommend CornerStone & the tech Ronnie.
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Ron and Ken are great guys to work with.
Both were very knowledgeable and got our system back up and running.
Thanks to both for a job well done... -
Samantha Dalmas was fantastic! We saw her for a feeding therapy evaluation and while she doesn’t think my daughter needs more feeding therapy sessions at this time, but she gave me lots of tips to try. If my daughter's doctors want … More to see more progress at her next appointment, I wouldn’t hesitate to reach out to Samantha again.
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Amazing assistance provided by Shannon today on my security system. I’m so grateful for your prompt, efficient, professional, and courteous service. Put me down as a customer for life!
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One of the most painless experiences I've had. They came on time and was over the moon professional with still keeping a level of personability to it. The gentleman also went out of his way to say that my husband and Mines business … More was appreciated. Which is actually rare to be appreciated by such a great company. So thank you and we look forward to continuing services with this company.
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I am so happy we decided to go with cornerstone. They were quick and efficient. Shannon and the installer we very friendly. We got a lot of equipment and it was still within our budget. 10/10 would definitely recommend! Thank you
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Love the customer service and Shanon and his team go above and beyond for my restaurant. Couldn't of asked for a better security system and level of service that his team provides.
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I have been using Cornerstone Protection service for over 5 years and I'm really happy with the service and state-of-the-art equipments and it's futures are so much in advance and friendly, I highly recommend Cornerstone Protection … More Service any and all business that need a security protection days and nights specially after business hours(Cornerstone Protection is perfect solution for your business). Owner of Cornerstone Protection is proactive with their customers and their equipments. Good experienced with Cornerstone Protection!!!
Kanu Patel -
We had a very positive experience with Alissa as a tutor for our pod of 5th grade boys from January - June 2020. She cared a lot about the boys and worked hard to create meaningful activities for them. The pod experience was invaluable … More for all of our families during a difficult year and we were so grateful to have found this partnership! We also want to appreciate Craig for helping to match us with a tutor on very short notice after we had cycled through a few folks who were not able to see the commitment through. Thanks for sticking with us!
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Dusty was the exact person we needed to help our child finish out the school year. So grateful to him for the way he steadily encouraged her and helped her stay on track and organized. He is flexible, responsive to our needs/schedule as … More a family, and a delight to be with. We are also thankful that Craig at Themba Tutors really "gets it" and partnered us with such a wonderful tutor who was a great fit for our girl.
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My child worked with Gillian D virtually for math enrichment. She is an excellent teacher. She took time to understand my child's specific learning style and provided tools that would be engaging. She was kind and empathetic- really … More made it her goal to connect with my child and build trust and rapport. My child started the school year with confidence and without the typically "brain-drain" that occurs over the summer, thanks to Gillian.
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I am going into my second year as a Themba tutor. I have met so many great individuals while working for this company. Craig and the rest of the Themba team do such an excellent job picking and choosing Themba tutors that suit each client's … More individual needs! I look forward to meeting new tutors and clients in the 2021-2022 school year!
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Our son started in a new high school, 100% remote, and was really struggling with Latin and Physics. I found Themba Tudors online and had an initial call with Craig, who was very knowledgeable, responsive, and found 2 amazing tutors for … More us. Both the Latin and the physics tutors were fantastic, connected with my son really well and helped him go from 'failing' grade to 'honors'! I will for sure continue using (and recommending!) Themba Tutors. Thank you, C, K, and W!
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Brian is a fantastic executive functioning coach. Super helpful, flexible with hours, and tailored the experience to our needs.
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Giulia Mercuri is a great Italian tutor! She was very responsive and accessible. Giulia put a ton of effort into preparing for each session and really helped our son with test preparation and projects. We are grateful that she was able … More to help, especially since our son did not receive any live teaching during COVID. We are happy that she was referred to us!
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As an adult student diagnosed with a learning disability during grad school, I knew I needed help dealing with my Master's program's demanding workload. I was seriously considering dropping out when I was referred to Themba Tutors. … More I was paired up with a wonderful tutor, Julie, who was a total lifesaver. I learned many techniques that I can utilize in the future as I embark on the next phase of my career.
I can wholeheartedly say after working with Themba for two years that I would not have finished my program without this organization. And I am so thankful I selected them. -
We were introduced to a wonderful tutor: Mcedwyn. He and our son, a freshman in college, worked well together. As a result, our son’s grades significantly improved. The tutor taught our son subject content and various methods to effectively … More study for quizzes and exams. Our son was also taught time management and organization. My son’s experience with the tutor made the first year of college a less intimidating experience.
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We have been with our tutor, Cailin Schiller, for two years, from 5th - 7th grade. She started as an executive functioning tutor with my daughter. From the start, she demonstrated a depth of expertise and a selective use of techniques skillfully … More adapted to my daughter’s ADHD and Math disability. Cailin made Math accessible and understandable to her in a way that even her teachers had not been able to do. She differentiated reading, writing and math tasks and assignments to tailor them to my daughter’s unique learning differences. Not only did it have an effect on her grades and her work efficiency, but she finally could do her work with less anxiety. Even my daughter’s teachers used Cailin’s guidance to modify their work with her. But most importantly, she became my daughter’s favorite resource. I can’t say how invaluable Cailin has been to my daughter’s progress and well-being. I’d recommend her a million times over. She is a gem.
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Victoria is a superb tutor. She helped my high school age daughter with her writing. Victoria's skills as a tutor, as well as her sense of humor and her engaging personality went a long way with my daughter.
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Themba Tutors provided a leaning specialist that was a perfect fit for my daughter. I told them what we were looking for and they delivered. Our tutor is responsive and flexible and makes it easy for my daughter to reach out to her own … More her own, which gives her an added sense of responsibility over her learning. As a therapist myself, I now regularly recommend Themba to my patients. A much needed and well provided service to the community!!
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The tutors at Themba are fantastic! Caitlyn McNeill helped our son academically, but also with getting organized in every subject, which he so desperately needed. She offered great advice and useful strategies that helped our son become … More a more successful student. We are using Themba tutors again this year for our daughter. We're so happy to have been referred to them!
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I'm so glad we were referred to Themba Tutors. After a great initial conversation to learn our needs, we were connected with an excellent tutor, Felicia, who is helping our high school daughter learn better organizational and executive … More skills. Highly recommended.
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We had a wonderful experience with our tutor Micaela. She helped our son not only academically but at every level. We will be forever grateful to have her in our lives.
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The tutors at Themba are fantastic! Caitlyn McNeill helped our son academically, but also with getting organized in every subject, which he so desperately needed. She offered great advice and useful strategies that helped our son become … More a more successful student. We are using Themba tutors again this year for our daughter. We're so happy to have been referred to them!
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Paul Smith at Themba has been an exceptional tutor for my son, both in terms of teaching the subject matter and teaching how best to approach the process of learning math and executing assignments. We feel very fortunate to be working with … More Paul.
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We were very lucky to have found Edwouine Swift, my son's therapist through Themba Tutors. Thomas is 12 years old, and it is extremely difficult to get him to write. Edwouine just works her magic with him, he adores her and is so … More eager to follow her guidance. I have no doubt she will be a positive driving force in his academic future.
The 5 Daily Habits to Energize Your ADHD Brain
You wake up groggy, hitting snooze over and over. Your mind races through your to-do list, overwhelmed before your feet even hit the floor. Sound familiar? When executive function improvement challenges like prioritizing, starting tasks, and managing time stress you out, getting energized and focused seems impossible. But small tweaks to your morning routine for ADHD can work wonders.
Read on for five quick ADHD daily habits to activate your executive functions so you can seize the day with clarity and purpose. With just a few minutes of thoughtful intention, you’ll be ready to channel that racing ADHD brain into productive action.
Morning Routines That Energize Your Executive Functions
Morning routines for ADHD are key to energizing your ADHD brain and improving your executive functions for the day ahead.
Wake up a bit earlier
Waking up just 30 minutes earlier gives you time to start your day at an easy pace. Do some light exercise like yoga or go for a quick walk. Exposure to natural light helps set your circadian rhythm and mood, providing an ADHD energy boost.
Have a good breakfast
Choose a balanced breakfast with protein, whole grains, and healthy fats like eggs, oatmeal, and nuts. This provides the fuel your brain needs to focus and supports cognitive function ADHD.
Review your schedule and priorities
Take a few minutes to review your schedule, deadlines, and to-do list for the day. Make any necessary adjustments to your priorities or ask for extensions ahead of time. This helps avoid surprises that can derail your day and supports ADHD productivity.
Do some mindfulness
Spending just 5 or 10 minutes doing mindfulness for ADHD exercises like deep breathing, meditation, or journaling helps declutter your mind and boost awareness and focus. Repeating a calming mantra or affirmation can help shift to a positive mindset.
Starting your day with intention and self-care builds the foundation for improved focus, emotional regulation, planning, and problem-solving—all hallmarks of strong executive function improvement. With practice, these energizing morning habits can become second nature.
Afternoon Habits for Focus and Productivity
Take a mid-afternoon walk
If you’re feeling drained in the mid-afternoon, a quick walk can provide an ADHD energy boost. Even just 15-20 minutes of walking will get your blood pumping and increase alertness. The fresh air and sunlight also help regulate your circadian rhythm, making it easier to focus for the rest of the day.
Do some light exercise
Some simple exercises like yoga, jumping jacks, or using resistance bands can activate your body and mind. Try doing some light exercise for 10-15 minutes. Exercise provides cognitive benefits like increased blood flow to the brain and the release of neurotransmitters that enhance mood and motivation.
Limit distractions and focus on one task
The mid-afternoon is when your executive functions like focus and impulse control tend to dip. Minimize notifications on your devices and try to focus on one important task at a time. Start with something relatively straightforward to build momentum, then move on to more cognitively demanding work. This strategy is one of the effective ADHD focus tips.
Stay hydrated and snack healthy
Make sure you’re drinking plenty of water and have a nutritious snack like nuts, veggies and hummus, or a protein smoothie. Dehydration and low blood sugar can zap your energy and concentration. A healthy snack will provide sustained energy and help you avoid a mid-afternoon slump.
Using these strategies in the afternoon will energize your mind and body, making you more focused and productive for the rest of the day. While your executive functions may start to decline in the afternoon, implementing good habits can help ensure you finish strong.
Evening Unwind: Preparing Your ADHD Brain for Tomorrow
Finish the Day with a Routine
The end of the day can be chaotic, but establishing a consistent evening routine helps your ADHD brain transition to rest mode. Around the same time each night, start winding down by finishing up any tasks, cleaning up, and avoiding screens or stressful activities. A predictable series of steps like taking a shower, reading a book, or light stretching helps you relax into the evening.
Leave Time for Yourself
Give yourself at least 30 minutes of downtime before bed to unwind. Do something you find calming like journaling, meditation, or deep breathing. Reflect on the day that’s ending and set your intentions for tomorrow. Leaving space for quiet reflection is vital for your wellbeing and helps declutter your mind so you can sleep peacefully.
Go Analog
Put away your electronics, including phones, tablets, and TVs, at least 30 minutes before bed. Their artificial light disrupts your circadian rhythm and stimulates your mind, making it harder to fall asleep. Do an analog activity like reading a book, listening to calming music, or doing a jigsaw puzzle. Let your mind rest from the constant stimulation of technology.
Establishing a predictable evening routine, leaving time for yourself, and avoiding electronics before bed are three ADHD daily habits that will help declutter your mind and prepare your ADHD brain for restorative sleep. Start implementing one habit at a time until they become second nature. Your recharged mind and body will thank you for it!
Lifestyle Tweaks to Support Executive Function
To energize your ADHD brain, make some simple changes to your daily routine.
Establish a morning ritual
Start each day with a consistent morning routine for ADHD to wake up your brain. Go to bed and wake up at the same time each day, even on weekends. Do some light exercise like yoga or walking, which provides oxygen to your brain. Drink a glass of water to hydrate. Eat a balanced breakfast with protein, healthy fats, and complex carbohydrates.
Minimize distractions
Your ADHD brain is easily distracted, so limit interruptions when possible. Turn off electronics like TVs, phones, and tablets. Find a quiet, designated workspace away from clutter and noise. When you need to focus, try using noise-canceling headphones. Time yourself for periods of focused work, starting with just 15-25 minutes at a time. Take short breaks in between to recharge.
Get moving
Exercise provides so many brain benefits for people with ADHD. Aim for 30-60 minutes of moderate activity most days. Walking, biking, swimming, or strength training are all great options. You’ll release feel-good hormones, improve oxygen flow to your brain, and support the growth of new neural connections. Staying active will also help you sleep better at night, which is vital for your executive function improvement.
Making small shifts in how you structure your day can have significant impacts on your cognitive function ADHD. Establishing consistency, minimizing distractions, and staying active are lifestyle ADHD daily habits that will energize your ADHD brain and support stronger executive function improvement for improved focus, planning, and problem-solving. With practice and patience, these tweaks will become second nature.
Supplements and Medication for ADHD Symptom Management
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that your body needs for brain health and development. Studies show omega-3s may help reduce ADHD symptoms like hyperactivity, impulsivity, and inattention. The best sources are fatty fish like salmon, sardines, and anchovies. If you don’t eat much fish, fish oil supplements can help. Aim for 1,000 to 2,000 mg of fish oil 3 times a day with meals.
Melatonin
Many people with ADHD struggle with sleep issues, and lack of sleep can worsen symptoms. Melatonin is a natural supplement that helps regulate your sleep-wake cycle. Taking a low dose of melatonin (1 to 3 mg) about 30 minutes before bed may help you fall asleep easier and sleep more soundly. However, check with your doctor first, especially if you’re on any other medications.
Medication
For some people with ADHD, medication is necessary to manage ADHD symptoms and function optimally. The most common medications for ADHD are stimulants like Adderall, Ritalin, and Vyvanse. These work by increasing dopamine levels in the brain which helps improve focus and attention. Non-stimulants are also options, such as Strattera, Intuniv, and clonidine. These work differently but have similar effects.
Finding the right medication and dosage for you may take some trial and error. Work closely with your doctor to monitor side effects and make adjustments as needed. Medication should be used under the guidance of a medical professional. Never take medication that is not prescribed specifically for you.
In summary, the combination of omega-3s, melatonin, medication (if needed), and the ADHD daily habits in sections 1 through 4 will give your ADHD brain the support it needs to thrive each and every day. Be patient through the process, make self-care a priority, and know that you have the power within you to effectively manage ADHD symptoms.
Conclusion
Powerful ADHD daily habits to bring more energy and focus to your ADHD brain. Start small, be consistent, and don’t beat yourself up if you miss a day here and there. Listen to your body and customize what works for you. With time, these habits will become second nature. The key is patience and self-compassion. Implement just one or two new habits per week until you build a morning and evening routine that truly supports your needs. You’ll be amazed at the difference it makes in your mood, ADHD productivity, and sense of empowerment.
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