As an adult with ADHD, you know your daily routine can get chaotic. For example, while thinking about what to wear to work in the morning, you decide to turn on the television. After watching the news for an unknown number of minutes, you reach for your phone to check the time. You panic when you realize it’s 7:45?!

This forgetfulness, distractedness and disorganization are classic characteristics of adult ADHD. When workload piles up and time runs out, ADHD adults get overwhelmed…fast. This leads to elevated levels of stress compared to those without the condition. And that stress can lead to weight gain, a weakened immune system and even gum disease.

Skip the stress! Here are 3 routines to jumpstart your journey:

1. Exercise

When your dopamine tank is low, exercise can make you feel happier and more focused. Fitness activities flush your brain with the feel-good chemical (which also helps with attention). Plus, hitting the gym enhances your working memory and helps control impulses. Aim to hit the gym at least 3 days per week.

2. Bedtime

Unfortunately, ADHD adults tend to have poorer levels of oral health, compared to non-ADHD individuals. Mental and physical restlessness can also disturb sleeping patterns. A nightly bedtime routine helps you focus and cues your body for bed. Brush up to break the stereotype!

3. Eating

People with ADHD—particularly those on prescription medications—often forget to eat. Set a recurring alarm so you don’t forget. Foods high in zinc, magnesium and iron may help foster focus, according to the Journal of Preventive Medicine. Good sources include lean meats, seafood, nuts and fortified cereals. 

What routines keep you on task? Share your tips in the comments section.