Disordered eating is common among people with ADHD; it exacerbates our symptoms and contributes to the longevity gap where we tend to die younger than those without ADHD. People with ADHD need to establish external supports to maintain healthy eating habits due to weak interoception, which affects our ability to interpret hunger signals.

• Set alarms to remind yourself to eat at consistent times
• Prioritize protein and healthy fats which help you feel full longer and support brain health, and learn the appropriate serving size.
• Limit simple carbohydrates and sugars but allow small treats to prevent rebound overeating
• Use the pause-scan-ask method before eating to identify if you're truly hungry
• Store unhealthy snacks out of sight, preferably behind healthier options
• ADHD medication helps control impulsivity that leads to unhealthy eating, but it needs to be combined with sufficient sleep, daily exercise, and mindful eating habits.
• Practice mindful eating by putting your utensil down between bites
• Document everything you eat for a week to uncover unconscious patterns
• Implement a standard rotation of 7-10 easy-to-prepare meals to reduce decision fatigue
• Always shop with a detailed list heavily weighted toward healthy staples, and write your food-related goals on the list!
• Read food labels and avoid ingredients your great-grandmother wouldn't recognize (I think this tip is from Michael Pollan)

Credit for the nutritional and physiological information to Dr. Roberto Olivardia, a clinical psychologist specializing in ADHD and nutrition. Any errors are on me.

Remember to be kind to yourself on this journey and celebrate all successes. Let us know how you're doing in the comments! Come back next Tuesday for more Thoroughly ADHD.

Having ADHD doesn't mean you need more discipline; it means you need external motivation and structure. Accountability creates the urgency and external pressure that helps ADHD brains initiate and complete tasks.

• ADHD brains struggle with internal motivation and executive functions (planning, prioritizing, initiating tasks)
• Our dopamine system doesn't respond well to long-term or future rewards
• Accountability works because it creates external deadlines and commitments to others
• Find the right accountability partner who understands ADHD without judgment
• Be specific with your goals and timeframes when setting up accountability systems
• Schedule regular check-ins and celebrate all progress, no matter how small
• Body doubling (working alongside someone else) provides subtle external pressure that helps overcome task initiation paralysis
• Using accountability isn't a sign of weakness but a brilliant strategy for giving your brain the structure it needs

Try finding a partner this week, set a specific goal, and check in to report your progress. I know your time is valuable, so I hope you found something useful here and that you'll like, follow, subscribe and come back next Tuesday.

Limiting beliefs about ourselves stem from early experiences of criticism and misunderstanding of ADHD symptoms, but these harmful narratives can be rewritten with awareness, self-compassion, and consistent practice. The journey begins by identifying negative thought patterns and challenging their validity with evidence from past experiences that contradict these beliefs.

• Building self-acceptance by reframing ADHD as a difference, not a deficit
• Shifting perspective to see traits as strengths - distraction as curiosity, impulsivity as creativity
• Cultivating self-compassion through kinder self-talk and challenging negative thoughts
• Creating empowering beliefs by identifying personal strengths and celebrating small achievements
• Maintaining the four cornerstones of ADHD treatment: quality sleep, healthy eating, regular exercise, and mindfulness
• Building a support system of understanding people who offer genuine praise and constructive feedback
• Working with specialists who understand ADHD and can provide objective perspectives

Your ADHD brain is a source of incredible strengths. It's time to stop letting old stories define you and start believing you are capable, creative, and uniquely brilliant.