Nine ways to manage your ADHD without medication through the Adderall shortage

There’s a national Adderall shortage happening right now, and it’s causing major problems for those who rely on the medication for their ADHD. If you’re affected, you may be having a harder time managing your symptoms. You might be struggling with focus, motivation, and memory.

Why is there a shortage of Adderall?

The cause is a combination of supply-chain issues and higher demand for ADHD treatment. And, it’s not just Adderall. There’s a shortage of most ADHD medications. You might have a hard time finding the generic version, or other medications used to treat ADHD. Either way - if you’re someone who takes Adderall or other ADHD meds, you could be having a hard time getting the meds you need to function. To help bridge the gap, I’ve gathered a few ways to help you manage your ADHD without medication.

But, before we get into those tips: there is nothing wrong with taking medication.

ADHD medication is so widely prescribed in part because it’s very effective. It works well for most people who have ADHD, and many really need it to function. If you’re one of those people, this article isn’t an attempt to convince you otherwise.

The following tips do work alongside medication, though. It’s a good idea to establish some healthy ADHD habits - both for now and for when the Adderall shortage ends.

Me too, royalty-free image.

How can I control my ADHD without medication?

1. Consider a low-dopamine morning

A low-dopamine morning involves avoiding what you usually get your dopamine “kicks” from. ADHD brains are wired to constantly seek out the next source of our “feel-good” chemical, dopamine. If you do a high-dopamine-releasing thing like scrolling on your phone first thing in the morning, you might find yourself scrolling for the rest of the day. Sometimes, you may not even realize you’re reaching for it. This leads to all kinds of issues with focus and productivity. Aim to keep the first hour of your day free of these high-dopamine foods, beverages, and activities.

2. Start your day with a good dose of protein

Getting lots of protein early in the day boosts brain function by lowering the reward pathways in your brain. In other words, you will be less likely to seek out the things that give you an instant gratification dopamine hit. This will help you avoid the phone-scrolling situation above. Protein keeps you full for longer, too. Adderall has a tendency to reduce appetite, and you no longer have that side effect. So, this could be extra helpful if the Adderall shortage means you’re more likely to be snacking.

3. Add some caffeine

While there are some mixed reviews on caffeine, it’s generally regarded as a safe and effective way to manage your ADHD without medication. Taking a moderate approach is the best way to use caffeine for your ADHD symptoms. Stick to less than 400 mg a day (four cups of coffee), and be on the lookout for signs of dependence. The symptoms of overusing caffeine can include headaches, fatigue, and difficulty concentrating.

Coffee (in moderation!) is your friend.

4. Try L-theanine

L-theanine is an amino acid that occurs naturally in tea. It’s effective for increasing focus by itself, but it’s extra helpful when paired with caffeine. The combination may help you with your short-term attention and memory. Make sure you check with your doctor before you start any new supplements, though. L-theanine may interact with your supplements and medications, including blood pressure medications.

5. Eat lots of healthy fats

Healthy fats can help your brain’s performance. Your brain is made of almost 60% fat, so it makes sense that essential fatty acids are helpful. You’ll want to focus especially on foods that contain Omega-3s. This fatty acid can help with a wide range of ADHD symptoms. You should aim for 450-500 mg of Omega-3s a day, and you can get them from fish like salmon and mackerel, or seeds like flax and chia.

6. Build an external brain

This Adderall shortage may have shown you all too clearly how hard it is to rely on your brain for memory and motivation. It’s a good idea to rely on external systems to help you manage your ADHD. Here are some helpful tools:

• Timers

• Lists

• Phone notifications

You can use these tools in a variety of ways, and you can also get creative with your systems. For example, I put my wallet in my shoe so I won't forget it on my way out. I also put my supplements in my coffee cup. There’s no way I’m starting my morning without coffee, so there’s also no way I’ll forget to take my supplements. Here are some more ways that I’ve been coping with the Adderall shortage:

• Taking sticky notes with me for around-the-house tasks: this way, I don’t forget my list of tasks, and I don’t get distracted. I can cross things off as I go for an extra dopamine boost.

  • Bonus tip: I have sticky notes with the word NO on them, and I put them on things that could distract me. For example, if I’m committed to doing the dishes but I notice there’s laundry to fold, I put my Nope Note on the dryer. I can do the laundry after I’ve done the dishes.

• Verbally telling someone I’m going to do something. There are two benefits here. The first is that I have made myself accountable to someone who will remind me of the task. The second is that we’re more likely to remember something when we say it out loud.

• Using timers when I have a tendency to hyperfocus. Timers are great to help you dedicate some time to tasks, but they’re also great for limiting tasks. If the Adderall shortage has led to an increase in screen time, set a timer to pull yourself out of the attention-span black hole.

Nope Notes. I’m telling you. They work.

7. Get moving

Exercise is a great way to manage your ADHD through the Adderall shortage. In fact, some people don’t even realize they have ADHD until something causes them to stop their exercise routine. Cardio like running or biking is particularly helpful for managing things like impulsivity and attention span. Most people notice a positive effect right after they exercise. So, you may want to get moving on days when you really need to focus.

8. Stay positive (or neutral)

I know how hard it is to avoid being down on yourself when your ADHD symptoms are worse than usual. You feel stupid for forgetting the simplest things. You feel lazy when you can’t even be bothered to do the dishes. You rely on your meds to do things like…picking up your meds. And now, with the Adderall shortage, you’re out of the meds you need to go get your meds. Oof. 

However, the more you use negative language about yourself, the more you start to believe it. Even worse, the harder it becomes to reverse those unwanted habits. Unfortunately, the bad things we say about ourselves have a way of coming true. That’s why it’s important to catch those negative thoughts before they become regular statements.

I know positive self-talk can be a bit much. Personally, I have a hard time looking in the mirror and declaring myself “capable of anything I want to do.” The reality is: some days, I’m just not. Instead, it can help to use neutral statements. Neutral statements are based on facts, and they’re easier to believe. Here are some examples for ADHD:

• I had a hard day today, but that doesn’t mean I’m a failure.

• I’ve managed my ADHD in the past.

• I have a handful of systems that work for me, and relying on them will help.

• I don’t have the energy for that task right now. I can do a smaller one.

Or at the very least, like yourself. Tolerate yourself, even. Just don’t be mean to yourself. Life is hard enough without you as your own bully.

9. Ask for help

If you have ADHD, you might also have a lot of guilt related to your symptoms. You have a hard time remembering texts. You have no people-related object permanence - if they’re not in front of you, they don’t exist. Still, I assure you that the people in your life care about you all the same. Lean on your friends and family for some extra support through the Adderall shortage. You can ask them for reminders, more communication, and whatever else you need.

If you need even more help, you’re more than welcome to reach out to me, too. I’m a board-certified health and wellness coach who specializes in adults with ADHD. Some of the items on this list can be hard to do on your own (looking at you, diet changes and exercise). I can help you build systems and set goals that help you get there. If you’re ready, you can set up a free coaching call here. Here’s to the end of the Adderall shortage - I hope you have your meds again soon.