Managing ADHD and Improving Men’s Health
For those of us with ADHD, looking after our health can feel straight-up impossible some days. I’m right there with you. This ADHD ride has its share of highs and lows when it comes to our physical and mental well-being. There are days when I struggle even to see the point of trying. But there are things in my life that make it so that I can manage my ADHD, and managing my ADHD means managing my personal health.
See, those core symptoms like poor focus, hyperactivity, and impulsiveness? They throw a major wrench in all kinds of basic self-care. Sleep, nutrition, taking meds properly, making it to doctor’s visits, it’s tough to stay consistent.
On top of that, conditions like anxiety, depression, addictions, chronic health problems, and learning issues love to tag along with ADHD. It’s a heavy load, and if we let it go unmanaged for too long, our health takes the hit - mind, body, relationships, work, finances, all of it.
We have to learn about how ADHD affects us, and we have to put in place the practices that will allow us to change our mindset, develop healthy coping mechanisms, and develop the systems that work best for us in a sustainable manner.
The Long-Term Impacts of Untreated ADHD
If ADHD goes undiagnosed and untreated for years, some unfortunate consequences can unfold. Impulsiveness and lack of focus often lead to unhealthy lifestyle choices over time. Poor nutrition, lack of exercise, risky behavior, and substance abuse tend to ramp up. Not taking meds consistently, missing medical appointments, and forgetting important details are also common.
Studies show guys who slip under the ADHD radar end up with higher obesity rates, hypertension, diabetes, and a massive decrease in life expectancy, as high as 13 years off of the average male lifespan. The ongoing failures and frustrations can pile up, taking a significant toll on mental health as well. Anxiety, depression, and addiction - often develop in reaction to chronic unmanaged ADHD. Parkinson’s disease and dementia also occur at higher rates for men with ADHD.
On top of all of this is the most sobering part: ADHD can increase suicidal thoughts and attempts. One study showed men with ADHD had four times more suicide attempts than men without it. The reasons above are why early diagnosis and treatment are crucial.
How ADHD Derails Attempts at Healthy Habits
But why? We see this in the men’s group all of the time. Men struggle, desperately wanting to make the changes, and yet constantly finding that our executive functioning challenges like procrastination, poor time perception, and distractibility make it incredibly hard to implement healthy habits consistently.
These difficulties muddy up basic daily routines like taking meds on time, preparing nutritious food, budgeting for a gym membership, and attending doctor visits. We often eat erratically, give in to cravings, skip workouts, and misplace medications. Then we find ourselves shaming and beating ourselves up because of these struggles.
Then there are the sleep issues. Disrupted sleep patterns also throw our health out of balance. Sleep is one aspect of our lives that is crucial. However, we often need help with this one the most. Racing thoughts, time-blindness, hyperfocus on a project. All these things combine to make our ability to get a good night’s rest downright impossible.
Adjusting Our Mindsets to Overcome Imposter Syndrome
On top of everything else, many of us wrestle with “imposter syndrome” when it comes to accepting our ADHD. We discount our struggles, assuming it’s laziness or lack of discipline. Not only do we discount our struggles, but often, the people around us also add their two cents to the mix, and their voices ring through our minds, especially when we are feeling our worst and overwhelm us with a feeling of negativity. We compare ourselves to others who seem to “have it all together.” The truth? No one has it all together. We've all got strengths and struggles, seen and unseen.
This condition does not mean we are incapable; it simply means our brains function differently. We have just as much value and potential as anyone else. We just have to find the way that our strengths work, how to ask for help, how to determine what our capabilities are and find acceptance in these things as we move forward. We also have to advocate for ourselves, not just to doctors but also to the people around us - our friends, family, and the companies we work for.
Starting Small with Mindfulness Practices
While the odds aren't exactly in our favor, making small positive changes is absolutely possible. Mindfulness practices help strengthen our self-awareness “muscle.” Here are some simple ones to mix into your daily routine:
Take a minute to breathe deeply when you wake up, before eating, and between tasks. This brings you back to the present moment.
Notice when your mind wanders, and gently guide it back to what you're doing without judging yourself.
Declutter your physical and digital spaces to remove distractions. Designate homes for essential items like keys and meds.
Single-task instead of multi-tasking to improve concentration. Mute pings and alerts during focus time.
Journal thoughts and feelings to get them out of your head and onto paper. It clears the mental clutter.
Replace negative self-talk with kind, encouraging truths about your strengths.
Start small with realistic, sustainable mindfulness practices. Over time, your self-awareness and focus can steadily improve. When you slip up, circle back and keep trying. Remember, persistent progress over perfection!
Gradually Building Healthier Habits
Alongside mindfulness techniques, making gradual, healthy lifestyle tweaks can work wonders:
Maintain consistent morning and evening routines for taking medicine, getting ready, tidying up, laying out clothes, etc. Consistency is key.
Use pill organizers, phone alarms, calendars, and checklists to create an external structure that compensates for ADHD forgetfulness and time blindness.
Schedule weekly exercise and join a class or workout buddy for social accountability. Mix up activities to keep it novel and fun.
Meal plan, grocery shop, and prep simple, nutritious food in batches to eliminate daily decision fatigue. Get groceries delivered if possible.
See your doctor annually for checkups and screenings. Reschedule ASAP if you miss visits. Bring someone along for moral support.
Ask your doctor about supplements that may benefit sleep, focus, stress management, etc. Research quality brands.
Have open conversations with loved ones about your ADHD and how they can support healthy changes. Community makes a difference.
Building Your ADHD Professional Support Team
Getting properly diagnosed with ADHD and finding effective treatment takes a whole crew of compassionate professionals working together. The people you need in your life need to be ADHD informed and especially need to have a background in understanding neurodivergence:
Psychiatrists and some psychologists can provide diagnoses, prescribe/manage medications like stimulants, and track progress. Be honest so they can best help. But remember, they are not therapists; they aren’t there to listen to your struggles; they are there to help with medication, treatment, and ongoing medical support.
Therapists offer counseling to process the emotional side, teaching coping methods like CBT and DBT. As I said before, finding ones experienced with ADHD may take time, but the right kind of therapist is worth taking the time to find.
Primary Care Doctors should screen for related health risks and check for medication interactions. Ask about “prescribing” exercise. You’d be surprised at how often they can get you connected with the right type of people that you need to work with to manage your overall health.
ADHD Coaches provide personalized strategies for productivity, habits, routines, thought patterns, and more. A lot of times, we find ourselves overwhelmed by all of the things that we have to keep up with to stay healthy. Coaches can help you create a plan that is a lot simpler and helps with accountability as we move forward.
Don’t struggle alone in silence. There are professionals trained to guide you through the maze of ADHD. Working together is how you’ll gain clarity and build the skills, resources, and support crew to thrive. Join our Men’s ADHD Support Group and find the support you need today!
This ADHD health journey may get rough some days, but you’ve got this! Start small, focus on progress, get support, and be patient with yourself. We’re all works in progress, learning as we go. Each positive change matters—for you, your loved ones, and the next generation. You got this, brothers!
Anthony Palacin is the founder of Palacin Ltd. He is a mechanical engineer by training and now works as a productivity & mental health coach. He was diagnosed with Bipolar disorder at 24 and discovered he had ADHD at 30. After a journey of escapism with substances and music festivals, he realized the importance of understanding one’s brain. His life is now balanced with personal growth through his business and hippie festivals. He hopes to make a more profound and significant impact in helping mental health & addiction through his work.
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