ADHD traits in childhood predict physical health problems in midlife, but early exercise interventions may offset this risk, suggest two new studies.

A cohort study of 10,930 participants published in JAMA found that adults with severe childhood ADHD traits had more physical health problems and greater physical health-related disability by age 46 compared to those with less severe ADHD symptoms by age 10.¹

The researchers reported that 42.1% of participants with higher ADHD traits in childhood developed multimorbidity (two or more co-occurring physical health conditions) by age 46. In comparison, just 37.5% of participants with fewer ADHD traits experienced the same health outcomes. Notably, the link between ADHD traits and physical health-related disability appeared much larger in women than it did in men.

Cumulative exposure to health risk factors, such as smoking, alcohol use, psychological distress, low educational attainment, and high body mass index, explains part of the association between ADHD, multimorbidity, and physical disability. However, the researchers emphasized that the direct association between ADHD and physical health outcomes remained significant.

“Clinicians should be aware of the increased rates of physical health problems and associated disability in people with ADHD and should proactively address potential contributing health risk factors,” they wrote. “Integrated interventions addressing mental health, physical health, and key health risk factors may help to reduce chronic conditions in this population.”

The JAMA study analyzed data from the population-based 1970 British Cohort Study, which included people born in England, Scotland, and Wales during the same week in 1970, with follow-up data collected over 46 years.

Increased Mortality Risk for People with ADHD

Untreated physical health problems and co-occurring conditions could reduce the life expectancy of people with ADHD at a higher rate than seen in the general population. A January 2025 study published in The British Journal of Psychiatry comparing the mortality rates of people diagnosed with ADHD to people without ADHD found that the life expectancy for women with ADHD is 8.6 years shorter than that of women without ADHD, while the life expectancy of men with ADHD is 6.8 years shorter. ²

“Adults with diagnosed ADHD are living shorter lives than they should,” the study’s authors wrote. “We believe that is likely caused by modifiable risk factors and unmet support and treatment needs in terms of both ADHD and co-occurring mental and physical health conditions.”

Exercise Interventions Improve Long-Term Mental Health

A 2023 treatment survey of 11,000 ADDitude readers reported positive benefits of exercise. About half of the respondents who exercise regularly rate this ADHD treatment as “extremely” or “very” effective. A staggering 94% of caregivers and 95% of adults recommend exercise to treat ADHD symptoms. However, only 13% said a doctor had recommended exercise to reduce symptoms, and just 37% said physical activity was part of their treatment plan.

“When I get into a good stride with routine exercise, it almost always goes hand-in-hand with better eating habits, better focus, energy levels, mental clarity, and stronger relationships and productivity,” said one adult with ADHD. “Exercise is undoubtedly a crucial piece of the (treatment) puzzle.”

“Depression can really take hold of my 10-year-old son,” one parent said. “We see great improvements after physical activity. He enjoys the elliptical, rower, spin bikes, automatic stepper, and treadmill.”

A new meta-analysis including 18 studies further explores the potential of exercise as an effective adjunctive approach for improving mental health in individuals with ADHD when it is integrated into a multimodal treatment plan that includes pharmacotherapy, behavioral therapy, or psychoeducation.
Exercise interventions produced small-to-moderate improvements in depressive symptoms, anxiety, and emotion regulation in individuals with ADHD, according to the study published in Frontiers in Psychology.

Mind-body integrated exercises, such as yoga and tai chi, significantly improved both depression and anxiety symptoms compared to physical exercises (e.g., structured fitness or sports without a mindfulness component), which did not show significant improvements across outcomes.

The researchers suggest that this advantage may stem from the “mind-body integration” of activities like yoga. By combining physical movement with breath awareness, focused attention, and present-moment acceptance, mind-body exercises directly target emotional dysregulation and attentional control, which are core components of ADHD.

Results from the meta-analysis found that adolescents with anxiety who practiced mind-body exercises experienced the greatest improvements. While children showed moderate improvement, the results were not statistically significant. These discrepancies could be due to developmental differences: Adolescents may be better able to engage with and benefit from the psychological components of exercise, while younger children may require more play-based or gamified approaches.

In addition, the most statistically significant reduction in depressive symptoms occurred from moderate-intensity exercise, whereas low-intensity and high-intensity exercises did not demonstrate measurable benefits for depression, anxiety, or emotion regulation.

While intervention length varied widely (from single sessions to 20-week programs), with no clear differences emerging across durations, single sessions demonstrated immediate short-term anxiety-reducing effects. However, to sustain benefits, longer-term participation may be necessary, the researchers suggest.

They emphasized that the study’s overall findings should be viewed as hypothesis-generating rather than definitive. “Because study designs and exercise protocols varied considerably, the results should be interpreted cautiously, and more rigorous research is needed before definitive clinical guidelines can be established,” they wrote.

Sources

¹Stott, J., O’Nions, E., Corrigan, L., Cotton, J., Donnellan, W.J., et al. (2026). Attention-Deficit/Hyperactivity Disorder Traits in Childhood and Physical Health in Midlife. JAMA Netw Open. https://doi.org/10.1001/jamanetworkopen.2025.54802

²O’Nions, E., El Baou, C., John, A., Lewer, D., Mandy, W., McKechnie, D.G.J. et al. (2025). Life expectancy and years of life lost for adults with diagnosed ADHD in the UK: matched cohort study. The British Journal of Psychiatry. https://doi.org/10.1192/bjp.2024.199

³Shenning, Z., Yaoqi, H., Wenying, S., and Xiangqin, S. (2026). The effect of exercise interventions on mental health in children and adolescents with attention-deficit/hyperactivity disorder: a meta-analysis. Front. Psychol. https://doi.org/10.3389/fpsyg.2026.1748777

Rising costs are causing people to ration medication, delay or skip medical appointments, and forego helpful interventions, according to a new ADDitude magazine survey. Of the 1,790 survey respondents, about 25 percent cited out-of-pocket medical costs as a limiting or determining factor in accessing ADHD care; 21 percent said ongoing care is not covered by their insurance; and 16 percent said their ADHD medication costs are not covered at all.

In this download, you will learn:

• The average amount paid out-of-pocket for an ADHD evaluation
• The annual cost of ongoing care
• How much medication costs ADHD families each year
• Which non-medical interventions people are using most

Digital mental health treatments like LumosityRx, a new prescription digital therapeutic (PDT) for ADHD, and interventions like digital cognitive behavioral therapy (DCBT) for anxiety have been shown to be safe and effective adjunct therapies, according to new research.

“Harnessing digital therapeutics to expand working memory and improve focus and concentration is at the forefront of clinical development and research,” says Greg Mattingly, M.D., an associate clinical professor at Washington University School of Medicine who has been a principal investigator in trials for Akilli Interactive, Lumos Labs, and other digital therapeutic manufacturers.

FDA Clears LumosityRX

Lumos Labs obtained 510(k) clearance from the U.S. Food and Drug Administration (FDA) for LumosityRx on December 10, 2025. The brain training app guides patients through 13 clinically validated games targeting attention, working memory, and cognitive control; it is indicated for use in adults ages 22 to 55 with primarily inattentive or combined-type ADHD. According to the manufacturer, LumosityRx targets attention but does not aim to treat all behavioral symptoms of ADHD, such as hyperactivity.¹

LumosityRx is not intended to be a standalone treatment but part of a broader treatment plan that may include clinician-directed therapy, medication, and/or educational programs. Research confirms that “stimulant medications are most effective, and combined medication and psychosocial treatment is the most beneficial treatment option for most adult patients with ADHD.” ² In addition, the PDT may not be appropriate for users with photo-sensitive epilepsy, color blindness, or physical limitations that restrict the use of a mobile device.

FDA clearance was based on results from the GAMES Study, a randomized, double-blind, sham-controlled clinical trial that included 560 unmedicated participants aged 22 to 55 years with an ADHD diagnosis across 13 U.S. clinical sites. Participants were randomly assigned to use LumosityRx or sham game-play therapy for approximately 15 minutes daily for 9 weeks.

Participants using LumosityRx improved their sustained and selective attention by 1.1 points compared to 0.3 points in the control group on the Test of Variables of Attention (TOVA) Attention Comparison Score (ACS); 44.2% demonstrated “clinically meaningful” gains in attention, defined as improvements of greater than 1.4 points. Users also reported a “clinically meaningful” increase of 8.7 points on the Adult ADHD Quality of Life (AAQoL) questionnaire.

Blinded clinician assessments rated approximately 1 in 3 participants in the PDT group as “much improved” or “better” compared to the controls on the Clinical Global Impression–Improvement (CGI-I) scale.

No serious adverse events were reported, and fewer than 1% of participants experienced treatment-related adverse events.

“Adult ADHD is often misunderstood, and many patients still struggle to find treatment options that fit into their lives,” said Ann Childress, M.D., principal investigator of the trial and president of the Center for Psychiatry and Behavioral Medicine, Inc., in Las Vegas. “Digital therapeutics like LumosityRx open up new possibilities: clinically validated, highly engaging, and accessible from a mobile device.”

DCBT for Anxiety

Digital therapeutics gained further validation in a new study published in JAMA Network Open that found smartphone-delivered digital cognitive behavioral therapy (DCBT) provided significant and sustained benefits to adults with general anxiety disorder (GAD).³

Symptom remission occurred in 71% of participants receiving DCBT at 10 weeks and increased to 77.7% at 24 weeks, according to the study. In comparison, remission occurred in 34.6% of the control group at week 10 and increased to 52% at week 24. The DCBT group reported significant reductions in depressive symptoms and sleep disturbance at weeks 10 and 24 compared to the control group.

Participants in the DCBT intervention group received access to DaylightRx, a mobile digital therapeutic for generalized anxiety that received FDA clearance in September 2024. DaylightRx uses CBT techniques, such as cognitive restructuring, applied relaxation, stimulus control, avoidance reduction, mindfulness, problem-solving, and imaginal exposure, and delivers them through interactive lessons and guided practices.

Members of the psychoeducation (control) group received online access to evidence-based psychoeducation for anxiety self-management, which included education on the symptoms, prevalence, causes, and consequences of GAD, as well as advice on lifestyle changes (e.g., increased sleep and exercise) that individuals could make to reduce anxiety.

The randomized clinical trial took place between March 8, 2023, and February 28, 2024, and it involved 351 adults aged 22 years or older diagnosed with GAD. Participants completed online self-report questionnaires at 6, 10, and 24 weeks, and they participated in video visits with a blinded independent evaluator at 10 and 24 weeks.

Why Consider Digital Therapeutics?

Cognitive behavioral therapy (CBT) and pharmacotherapy are first-line interventions for GAD.⁴

However, the study’s authors explained, systematic barriers, such as an inadequate number of trained therapists, the burden of in-person therapy, and stigma, may make CBT inaccessible for patients.^{5, 6}

“Digital CBT programs may have the potential to overcome barriers to effective treatment and expand therapist reach and impact,” they wrote. “The consistent evidence for the efficacy of this smartphone-accessible DCBT suggests it is a scalable, first-line treatment option for adults with GAD.”⁷

For the first time, the 2025 Medicare Physician Fee Schedule (MPFS) issued a final rule that includes reimbursement opportunities for FDA-cleared digital mental health treatments, potentially easing access to digital therapeutics in clinical settings.

EndeavorRx, developed by Akili Interactive (now part of Virtual Therapeutics), was the first FDA-approved game-based digital therapeutic device for the treatment of primarily inattentive or combined-type ADHD in children ages 8 to 12. Akili used its proprietary technology to develop EndeavorOTC, the first FDA-authorized over-the-counter digital therapeutic treatment designed to treat symptoms of inattentive ADHD in adults 18 and older. Neither EndeavorRx nor EndevaorOTC are intended to be used as a stand-alone therapeutic or a substitute for ADHD medication.

All ADHD treatment decisions should be made in consultation with a licensed medical provider.

Sources

¹Lumosity announces FDA clearance of LumosityRx, a prescription digital therapeutic for adults with ADHD. News release. Lumos Labs. December 10, 2025. Accessed December 15, 2025. https://www.businesswire.com/news/home/20251210648945/en/Lumosity-Announces-FDA-Clearance-of-LumosityRx-a-Prescription-Digital-Therapeutic-for-Adults-with-ADHD

²Kolar, D., Keller, A., Golfinopoulos, M., Cumyn, L., Syer, C., Hechtman, L. (2008). Treatment of adults with attention-deficit/hyperactivity disorder. Neuropsychiatr Dis Treat. https://doi.org/10.2147/ndt.s6985

³Parsons, E.M., Ball, T., Carl, J. (2025). Digital cognitive behavioral treatment for generalized anxiety disorder. A randomized Clinical trial. JAMA Network Open.
https://doi.org/10.1001/jamanetworkopen.2025.48884

⁴National Institute for Health and Care Excellence. Generalised anxiety disorder and panic disorder in adults: management. NICE clinical guideline No. 113. Published January 26, 2011. Updated June 15, 2020. Accessed January 23, 2025. https://www.nice.org.uk/guidance/cg113/resources/generalised-anxiety-disorder-and-panic-disorder-in-adults-management-pdf-35109387756997

⁵Wolitzky-Taylor, K., Fenwick, K., Lengnick-Hall, R., et al. (2018). A preliminary exploration of the barriers to delivering (and receiving) exposure-based cognitive behavioral therapy for anxiety disorders in adult community mental health settings. Community Ment Health J. https://doi.org/10.1007/s10597-018-0252-x

⁶Gunter, R.W., Whittal, M.L. (2010). Dissemination of cognitive-behavioral treatments for anxiety disorders: overcoming barriers and improving patient access. Clin Psychol Rev. https://doi.org/10.1016/j.cpr.2009.11.001

⁷Carl, J.R., Miller, C.B., Henry, A.L., et al. (2020). Efficacy of digital cognitive behavioral therapy for moderate-to-severe symptoms of generalized anxiety disorder: a randomized controlled trial. Depress Anxiety. https:/doi.org/10.1002/da.23079

Likewise, a steady mindfulness practice builds resilience by breathing life into three core principles: the importance of community support, cognitive training, and enduring education.

1. Foster Community

Perseverance and compassion take root when parents and other adults provide a stable emotional connection and model effective communication. This includes staying present with children, responding instead of reacting when triggered, and demonstrating empathy.

Free Download: Kid-Friendly Mindful Meditation Exercises

2. Train the Mind

Thanks to neuroplasticity, our brains change and adapt throughout our lives. Mindfulness practices, such as breathing exercises, strengthen brain skills like awareness, focus, and emotional regulation, making life’s frustrations easier to manage.

Contemplative practices are meant to be practiced, not used only in stressful moments. By integrating mind training into daily routines, children build the cognitive and emotional skills necessary for resilience; over time, these skills become instinctual.

3. Teach Wisdom and Compassion

To navigate complex social and emotional landscapes, you need two things: wisdom and compassion.

Wisdom, in this case, includes understanding how all things and people are interconnected. Caregivers model wisdom when they make choices in life that prioritize fulfillment, joy, and well-being. It can also be explored in guided discussions, problem-solving exercises, educational books and videos, and through meditation practice.

Caregivers nurture compassion when they encourage empathy and perspective taking, pointing out that no one is without struggles. When children learn to extend kindness to themselves and others, they develop a sense of connection and belonging.

Free Webinar Replay: “Nurturing Resilience and Motivation in Children with ADHD: The Search for ‘Islands of Competence’”

When adults demonstrate patience, active listening, and empathy, they help their children strengthen these abilities as well. In the process, children develop the understanding and sense of belonging that are needed to face adversity, while, at the same time, reinforcing their innate compassion.

By focusing on these three aspects of mindfulness, caregivers can help children develop the cognitive and emotional awareness needed to navigate their world with grace and persistence.

Building Resilience in Children: Next Steps

• Free Resource: Make Mindfulness Work For You
• Learn: Building Resilience Begins Here – Motivation Strategies for ADHD Families
• Read: How to Build Resilience by Learning to Hope

Mark Bertin, M.D., is a developmental pediatrician and author of How Children Thrive and Mindful Parenting for ADHD.(#CommissionsEarned)

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Self-compassion improves emotional regulation skills and reduces the impact of adverse childhood experiences (ACEs) and ADHD symptoms, suggests a new study published in the Journal of Attention Disorders.¹ The researchers recommend integrating self-compassion practices into therapeutic treatments for individuals with ADHD who have experienced trauma.

Greater exposure to ACEs increases the likelihood of developing ADHD symptoms and emotional regulation challenges, while decreasing self-compassion in young adults, according to the study. These findings align with previous research showing that individuals who experience four or more ACEs — including emotional abuse, physical neglect, domestic violence, substance abuse, parental separation, and incarceration of a family member — before age 18 have a relatively higher rate and severity of ADHD symptoms and emotional dysregulation in adulthood.^{2, 3} ACEs also increase the risk of comorbidities, such as anxiety, depression, and substance use, which could obscure or intensify ADHD symptoms.

“The relationship between ACEs and ADHD symptoms is partly explained by increased emotional reactivity and difficulties in stress regulation that result from early adversity,” the researchers wrote. “ACEs often disrupt emotional development by overwhelming a child’s capacity to manage stress, leading to long-term difficulties in emotional regulation, such as heightened emotional reactivity or emotional numbing.”

The researchers analyzed questionnaires on self-compassion and emotional regulation completed by 442 college students aged 18 to 29 from Turkey who also filled out the ACEs Checklist. Roughly 76% of the participants reported one or more ACEs, with about 27% reporting four or more; 4% reported receiving an ADHD diagnosis.

What helps individuals manage their emotions and reframe the impact of ACEs, according to the study? Self-compassion.

“Self-compassion fosters a growth mindset, enabling individuals to view setbacks and opportunities for learning and personal growth,” the researchers wrote. “This positive self-regard builds inner strength and helps individuals cope with difficulties in a calm manner; individuals with higher levels of self-compassion can constructively process childhood adversities. This improves emotional regulation techniques and reduces ADHD-related impairments.”

Further, the study shows that individuals high in self-compassion are more likely to engage in adaptive coping strategies and less likely to engage in self-criticism and negative self-talk, or in maladaptive coping strategies, such as suppression, which can lead to feelings of shame, guilt, and inadequacy.

What Is Self-Compassion?

“Self-compassion allows you to be good enough as you are — with your warts and your foibles,” says Sharon Saline, Psy.D., a clinical psychologist. “Sometimes you may be off-balanced, sometimes more reactive than you’d like, sometimes disorganized, but, fundamentally, you are perfectly imperfect as a human being, just like everyone else.”

The practice of self-compassion encompasses three elements:

1. Self-kindness means treating oneself with care and understanding during times of pain or failure, instead of harsh self-criticism. It requires accepting one’s humanity and flaws rather than comparing or evaluating oneself to others.
2. Common humanity recognizes personal challenges as a part of the shared human experience; everyone experiences difficulties.
3. Balanced awareness identifies and analyzes uncomfortable and painful thoughts and feelings; mindfulness prevents the individual from getting consumed by them.

The researchers recommend integrating self-compassion practices into the following interventions:

• Mindfulness and emotional regulation training that fosters resilience
• Trauma-informed approaches in educational and practical settings to help identify and support individuals at risk for ADHD symptoms resulting from ACEs
• Acceptance and commitment therapy (ACT) to support and develop adaptive coping mechanisms in individuals with a history of ACEs

“Future longitudinal studies will also provide a clearer understanding of how ACEs, self-compassion, and emotion regulation interact over time to influence ADHD symptoms,” they wrote.

How to Practice Self-Compassion

According to Mark Bertin, M.D., a developmental pediatrician in Pleasantville, New York, the idea of self-compassion is straightforward. “Self-compassion is a reality-based antidote for self-criticism and perfectionism,” he says. “We learn to value self-improvement and take responsibility for mistakes, but without inner heckling. Self-compassion helps us realize that self-image and self-doubt are not hardwired mental traits but habits that can change.”

Pushing back against the voice of self-criticism helps individuals focus on better intentions. “Without striving to make anything magical happen, we remind ourselves how we would treat a friend in the same situation,” Bertin says.

To practice self-compassion through mindfulness, Bertin recommends setting a timer for 5 to 15 minutes and following these instructions:

1. Start by sitting or lying down in a comfortable posture. Close your eyes or shift your gaze to something non-distracting.
2. Take a few deep breaths. Gather your attention, which may be caught up in self-recrimination, fear, joy, worries, or distractions. For now, focus on the movement of your body with each full breath.
3. With each inhalation, observe it all. You might say to yourself, “This is what my experience is right now,” or “This is how it feels, for better or worse.” Then consider, “Everyone has moments like this.”
4. With each exhalation, set an intention. “May I find strength and kindness for myself right now.” Use any phrase that feels natural, or something you would say to comfort a friend.
5. Don’t be discouraged by distractions. You will get distracted almost immediately. That’s what the mind does. Treat that distraction as a neutral force — it happens, no need for frustration, come back to take the next breath.

Continue in this way for a few breaths or until your timer goes off.

Sources

¹Karaçul, F. E., & Arslan, G. (2025). Adverse childhood experiences and ADHD in college students: exploring the role of emotion regulation and self-compassion. Journal of Attention Disorders. https://doi.org/10.1177/10870547251370427

²Brown N.M., Brown S.N., Briggs R.D., Germán M., Belamarich P.F., Oyeku S.O. (2017). Associations between adverse childhood experiences and ADHD diagnosis and severity. Academic Pediatrics. https://doi.org/10.1016/j.acap.2016.08.013

³Naeem S., Graebe M. (2023). Exploring the link between adverse childhood experiences and ADHD in adults: A perspective from the University of Kentucky. Journal of the American Academy of Child & Adolescent Psychiatry. https://doi.org/10.1016/J.JAAC.2023.09.460

In practice, though, it can be tough to implement a mindfulness practice. Hyperactive kids with racing minds struggle to slow down, become present, and tune into the moment. To minds that prize immediate gratification, the rewards of mindfulness may be hard to glean. We know that tedium is experienced by many with ADHD as borture, so it stands to reason you may need to come at mindfulness from an innovative approach.

Thankfully, ADDitude readers are brimming with creative ideas. We asked readers how they help their kids practice mindfulness or meditation. Here’s what they told us.

“Deep breathing, stroking the cat, looking at the trees, and listening to noises outside (birds and leaves rustling) all count as meditation!” — Rebecca, United Kingdom

“Box breathing works well for my son. My daughter likes to remember the acronym FEAR: future events aren’t real.” — Mary, South Carolina

[Free Download: Kid-Friendly Mindful Meditation Exercises]

“I gave this advice to my grandson: Just follow the natural rise and fall of your abdomen for three minutes each day for a month, even if you’re doing this during study hall. Afterward, notice how you feel.” — Scott, Minnesota

“Grounding techniques, like rooting their palms on a cool surface or feeling all four corners of their feet on the floor, have helped. When my son was younger, having ‘cuddle time’ and wrapping ourselves tight in blankets, helped.” — Allyson, Ireland

“We have tried meditation and yoga, but my son has not picked up any of these. Instead, he likes to go outside and shoot baskets, and that seems to be his thinking time.” —Victor, Mississippi

[Read: Mindful Meditation – ADHD Symptom Relief with Breath]

“We go for a car ride where she can stare out the window and notice what is passing by. If we’re at home, she does well with a sensory toy, like a moving sand frame or a sensory glitter jar.” — An ADDitude Reader

“Make it fun and keep them short. They like themed meditations, with characters they know such as Disney.” — Matt. Ohio

“My 4-year-old and I practice ‘blowing away’ any leftover energy at the end of the night.” — Kelsey, Michigan

“As a rule, we meditate together every morning. On the mornings my 7-year-old whines about it, I remind her that it helps her learn how to deal with things like her ADHD and her extreme emotions. She’s fighting it less and less these days, and she’s finding it easier to regulate herself throughout the day.” — Rene, Minnesota

“Modeling meditation, discussing my own experiences, sharing published research about the value of meditation, and inviting my son to join me for 60-second meditations and breathing activities have helped.” — Alison, Singapore

“My son watches me use the Headspace app and sometimes joins me in meditation at night before bed.” — An ADDitude Reader

“I asked ChatGPT to make a step-by-step plan for my kids to chill out at night.” — Weeze, Canada

“I’ve noticed my son likes to go to church and feels welcome and calm while there. He’s mindful on the prayers and contemporary worship songs.” — Judith, United Kingdom

“I lie down on the floor next to their bed after lights out and have them pick a number between 5 and 10. That is how many deep belly breaths we do as we focus only on listening to the white noise in the room.” — Shelby, Ohio

Mindfulness for Kids: Next Steps

• Free Resource: Make Mindfulness Work For You
• Read: Teen Stress Is Very Real — and Manageable with Mindfulness Exercises
• Read: Forget the Lotus Position – How to Meditate, ADHD Style

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Music strikes a powerful chord with ADHD brains, which light up like a stadium full of Zippos when following a melody, processing lyrics, noodling on an instrument, or linking songs to distant memories. In short, songs make our brains sing.

Music Sparks Joy

The positive effects of music have real neurochemical underpinnings. Research shows that playing or listening to music lowers cortisol, which decreases stress and anxiety levels and turns up dopamine release. Active participation in group singing, dancing, or instrument playing sparks a release of oxytocin and endorphins, the feel-good chemicals linked to bonding, community, and connection.¹

The effects of music can be measured in blood samples. In one study, youth taking medication for ADHD and depression were guided to freely play rhythmic instruments (no skill required) and visualize positive images and words while listening to music. Compared to children in the control group, who were only given medication, those in the music therapy group showed much higher serotonin levels and significantly lower cortisol levels after treatment.²

Music Is Grounding

Music helps fine-tune our emotional responses. Teens with ADHD who listened to songs as part of a combined cognitive behavioral therapy and music-based intervention saw better symptom control and better cognitive reappraisal — the critical ability to evaluate a situation from a different perspective — after treatment.³

[Get This Free Guide: Music for Healthy ADHD Brains]

Musicians with ADHD may benefit the most. Research shows that experienced guitar or piano players with ADHD score better on measures of sustained and selective attention, working memory, impulse control, and other cognitive domains compared to non-musicians with ADHD.⁴

Music Promotes Focus

If you use background music to get stuff done, know that your behavior is backed by science. In one study, preteens with and without ADHD completed reading tasks with and without background music. ⁵ Regardless of whether it was calm or energetic, background music boosted reading comprehension scores significantly for the ADHD group and, interestingly, worsened them for the non-ADHD group.

What type of music works best? That’s highly individual. But research suggests some musical elements may resonate more in ADHD brains. Music with fast, pulsing beats improves sustained attention in adults with ADHD symptoms, according to one study. As one of the researchers said, “The ADHD brain needs strong stimulation to really kick it into gear.”⁶

Music Creates Structure

Music training improves executive functioning overall, with notable effects on inhibitory control—important for those who struggle with impulsivity. Dancing, clapping to a rhythm, or learning to play an instrument all engage and strengthen parts of the brain responsible for motor coordination and timing.

[Free Webinar Replay: “Some Kind of Wonderful: How Music Affects the ADHD Brain”]

But music goes deeper, orchestrating changes in breathing patterns, heart rate, and the sympathetic nervous system. (Ever felt goosebumps during a powerful chorus?) Its effect on the body makes it a useful tool for emotional regulation. In fact, music’s ability to lower stress makes it a powerful pain reliever that can also boost immunity.

How to Harness Good Vibrations

Try these ideas for infusing your life with music to ground you, get in the zone, sleep, stay on track, and work through ADHD-related challenges.

• Tune in, turn on. Experiment with genres. Do you focus better with classical music? What about EDM? What if the lyrics are in a foreign language? Does pop music motivate you to wash the dishes but not to study?
• Create playlists. Do you lose track of time in the shower? Create a bathroom playlist where each song cues you to the next task. Does your child struggle with transitions? An activity playlist can help them track the passage of time in a novel way. Hate chores? Only clean until your “Mops ‘n’ Hoses” playlist ends.
• Can’t sleep? Lullabies aren’t just for children! Play a song on repeat at a low volume to encourage slumber.
• Mindful minutes. For a different type of mindful meditation, play a favorite song and focus on a single aspect of the composition, like the backing vocals, drum beat, or baseline. Tune in to how you feel, physically and emotionally, when you listen to music.
• Does that ring a bell? Set important information to jingles for easier recall.
• Songwriting can provide an outlet for intense emotions when talking feels like “too much.”
• A personal anthem. Nervous about an upcoming social gathering? Beating yourself up over a recent slip-up? Identify go-to songs that speak to the positive mindset you want to channel.
• Just dance. Like music, movement and exercise offer tremendous benefits for ADHD brains. Dancing is a physical release, and it delivers an assertive signal: “Here I am!”
• Talk tracks. Form stronger bonds by asking new acquaintances or old friends about their top songs or albums. Parents: Be curious about the music your child likes and never disparage a teen’s favorite artists or tracks.

ADDitude’s Desert Island Playlist

If you were stranded on a desert island with just one album (and a record player, of course), which one would you choose and why? Read the ADDitude team’s responses below.

“Vs. by Pearl Jam is one of the truly great rock albums of my lifetime and a time machine that transports me back to the delirious, live-out-loud days of being 17 and driving a hot Mustang with the windows down.” — Anni Layne Rodgers, General Manager

“Exile in Guyville by Liz Phair was so gutsy and empowering. It captured the essence of how I felt being a young woman in my early 20s in a way that is still relevant. Depending on your mood, it can be cool and playful or thought-provoking and somber.” — Melanie Wolkoff Wachsman, Senior Consumer Health Editor

“Dónde Están los Ladrones? by Shakira is fun blend of sounds, from heartfelt ballads to rock with Middle Eastern influences, that’s been with me since childhood! — Nathaly Pesantez, Senior Editor

“I started listening to music in earnest in middle school, and Nirvana was the defining band of that era for me. Decades later, blasting Nirvana’s album, Nevermind, and other favorites from that period makes driving around to run errands just a little more fun.” — Eve Gilman, Managing Editor

“I was a kid when I stumbled upon Carole King’s Tapestry in my dad’s vinyl collection. I put on the record because the picture on the cover seemed warm and inviting; her bare feet in the window seat, the cat looking at the camera. What hooked me back then, and now, is the raw realness of King’s voice — not glossy, not perfect, not even always pretty but always honest.” — Nicole Cavacco Kear, Consumer Health Editor

“I like Melophobia by Cage the Elephant because it illustrates how heart-wrenching relationships can be, especially when communication just isn’t working to bring people closer together. The song ‘Come a Lil Closer’ is about poverty and inequality that no one wants to see. The lyrics and music just really resonated with me.” — Carole Fleck, Editor in Chief, ADDitude Magazine

“Starting my professional music career in high school, tracks from Stevie Wonder’s Songs in the Key of Life, were among the first songs I learned thoroughly, and they shaped my harmonic and melodic development.” — Ted Cruz, Editorial Specialist, Webinars

“My fave albums would be Heard It in a Past Life by Maggie Rogers or After It All by Delta Rae. I was introduced to these musicians during the pandemic, and they helped get me through that dark time.” — Hope Goodrich, Web & Social Media Assistant

Listen to ADDitude’s Desert Island Playlist on the ADDitude Spotify channel http://additu.de/desert-island.

ADHD Music Playlist: Next Steps

• Download: Focus Your ADHD Brain With 5 Helpful Hacks
• Read: “The Minor Falls, the Major Lifts:” Why Music Matters to ADHD Brains
• Read: “How Hardcore Feminist Punk Rock Unlocked My AuDHD Brain”

Roberto Olivardia, Ph.D., is a clinical instructor of psychology at Harvard Medical School. He maintains a private psychotherapy practice in Lexington, Massachusetts.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Sources

¹Chanda, M.L., Levitin, D.J. (2013). The neurochemistry of music. Trends Cogn Sci. https://doi.org/10.1016/j.tics.2013.02.007

²Park, J.I., Lee, I.H., Lee, S.J. et al. (2023). Effects of music therapy as an alternative treatment on depression in children and adolescents with ADHD by activating serotonin and improving stress coping ability. BMC Complement Med Ther. https://doi.org/10.1186/s12906-022-03832-6

³Madjar, N., Gazoli, R., Manor, I., Shoval, G. (2020). Contrasting effects of music on reading comprehension in preadolescents with and without ADHD. Psychiatry Res. https://doi.org/10.1016/j.psychres.2020.113207

⁴Rodrigues, A.C., Loureiro, M.A., Caramelli, P. (2013). Long-term musical training may improve different forms of visual attention ability. Brain Cogn. https://doi.org/10.1016/j.bandc.2013.04.009

⁵Lachance, K., & Gosselin, N. (2025). Listening habits and subjective effects of background music in young adults with and without ADHD. Frontiers in Psychology. https://doi.org/10.1016/j.tics.2013.02.007

⁶Woods, K.J.P., Sampaio, G., James, T. et al. (2024). Rapid modulation in music supports attention in listeners with attentional difficulties. Commun Biol. https://doi.org/10.1016/j.tics.2013.02.007

Mind–body practices like dance, yoga, exercise, and music actually change the brain and provide powerful benefits for neurodivergent people. Research shows that a body in motion engages a diverse network of brain regions, and the results are undeniable: Movement, and dance in particular, improves mood, focus, emotional regulation, social connections, and decreases social anxiety and depression.

Neuroscientist Julia C. Basso, who heads up the Embodied Brain Laboratory at Virginia Tech, will discuss the research findings in her lab that underscore how meditation practices, along with physical movement, uniquely affect health and wellness in people with ADHD and autism — and may even create a flexible nervous system that helps people to respond more calmly to difficult situations.

In this webinar, you will learn:

• About the latest research on how movement benefits neurodivergent individuals and why movement is uniquely effective.
• How movement interventions can strengthen attention, emotional regulation, and social functioning
• About real-world examples of how dance and group practices foster lasting social connection.
• About simple routines you can do at home to boost focus, mood, and social skills at for both children and adults.

Watch the Video Replay

Enter your email address in the box above labeled “Video Replay + Slide Access” to watch the video replay (closed captions available) and download the slide presentation.

Download or Stream the Podcast Audio

Click the play button below to listen to this episode directly in your browser, click the symbol to download to listen later, or open in your podcasts app: Apple Podcasts; Spotify; Amazon Music; iHeartRADIO

Movement and the Neurodivergent Brain: Resources

• • • Free Download: Your Free Guide to Music for Focus
    • Read: The Activities That Activate Neurodivergent Brains
    • Read: Somatic Therapy: Understanding the ADHD Brain, Body, & Trauma
    • Read: Say Yes to Yoga for Kids with ADHD
      
      

Obtain a Certificate of Attendance

If you attended the live webinar on November 12, watched the video replay, or listened to the podcast, you may purchase a certificate of attendance option (cost: $10). Note: ADDitude does not offer CEU credits. Click here to purchase the certificate of attendance option »

Meet the Expert Speaker

Julia C. Basso, Ph.D., is an Assistant Professor in the Department of Human Nutrition, Foods, and Exercise at Virginia Tech, a Scientific Wellness Consultant, and Director of The Embodied Brain Laboratory. She also holds affiliate faculty positions in the Virginia Tech School of Neuroscience and is a Fellow at both the Institute for Creativity, Arts, and Technology and the Center for Health Behaviors Research at the Fralin Biomedical Research Institute at Virginia Tech Carilion.

With a Ph.D. in Behavioral and Neural Science, a B.A. in Dance, and certification as a yoga teacher, Dr. Basso’s work bridges the fields of art and science, focusing on the body–brain connection and the use of movement to enhance brain function and physiology. Her research includes pioneering studies on neurodivergent populations, exploring how dance and other movement-based practices can improve attention, emotion regulation, social connection, and overall well-being in individuals with ADHD and autism.

A Renée Fleming Neuroarts Investigator, Dr. Basso’s research has been featured in prominent outlets such as The New York Times, Dance Magazine, Psychology Today, Virginia Living, and National Public Radio. In addition to her scientific work, she creates dance performances and artistic installations that visualize and sonify brain activity, extending her commitment to understanding and sharing the embodied mind through both research and art.

Learn more at www.embodiedbrainlab.com.

Follow ADDitude’s full ADHD Experts Podcast in your podcasts app:
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Vitamin D supplementation is associated with decreased ADHD symptoms, including lower levels of hyperactivity and inattention in children, finds a new meta-analysis.¹ The research builds on previous studies that found relatively lower levels of vitamin D in children with ADHD than in their neurotypical peers.

The meta-analysis reviewed six studies of children with ADHD who received vitamin D supplements or placebos. The children treated with vitamin D exhibited decreased ADHD symptoms (SMD=-0.59), including lower scores of hyperactivity (SMD=-0.64) and inattention (SMD=-0.6) with no significant side effects. Standardized Mean Difference (SMD) was used to measure the effect of the supplementation.

The researchers concluded that vitamin D should be pursued as an adjuvant to methylphenidate for children with ADHD. “Given the robust evidence and well-structured, randomized controlled trials, we strongly advocate for the integration of vitamin D supplementation with ADHD treatment,” wrote the authors of the review.

Low Vitamin D in Kids with ADHD

On his YouTube channel, Russell Barkley, Ph.D., reviewed the research findings and said, “A significant subset of children with ADHD have lower vitamin D levels than typical children and this group especially might be the ones most targeted for this kind of supplementation.”

Abnormally low levels of vitamin D have been linked to ADHD in several studies, among them a meta-analysis of eight trials. All of the trials reviewed found significantly lower serum concentrations of vitamin D in individuals with an ADHD diagnosis compared to controls (SMD = − 0.73).²

As vitamin D is largely sourced from sunlight and increasing latitude decreases sunlight, the researchers further tested the association by completing a meta-regression analysis to explore the impact of latitude on the study findings. They discovered a significant correlation; the latitude gradient influenced the difference in vitamin D levels between the ADHD group and the control group.

Later studies have confirmed that locations with greater sunlight report lower-than-average ADHD prevalence, further supporting a possible connection between ADHD and vitamin D.³ The association was further investigated in a study published earlier this year in Frontiers in Psychology, which found that Vitamin D insufficiency worsens sleep problems in children with ADHD, impairing sleep quality and worsening sleep-disordered breathing.⁴

The new finding that vitamin D supplements can improve core ADHD symptoms has clinical implications for pediatric patients and may merit further research on the topic. In a recent ADDitude webinar titled, “The Surprising Association Between ADHD & Inflammation,” James Kustow, BMedSci, BMBS, MRCPsych, discussed how the correlation of vitamin D deficiency with ADHD may be a clue to help scientists understand the role of inflammation in ADHD.

“Vitamin D has anti-inflammatory properties, and we know levels are lower in ADHD,” Kustow said. “So, vitamin D deficiency serves, really, as a marker for inflammation.”

Sources

¹Latorre, C. G. & Mañalac, A. S. (2025). Effects of Vitamin D supplementation on Pediatric Attention Deficit Hyperactivity Disorder: a meta-analysis and systematic review. The PCMC Journal, 21(1), 42-55.

²Kotsi, E., Kotsi, E., Perrea, D.N. (2019). Vitamin D levels in children and adolescents with attention-deficit hyperactivity disorder (ADHD): a meta-analysis. Attention deficit hyperactivity Disord. https://doi.org/10.1007/s12402-018-0276-7

³Miller, M.C., Pan, X. Eugene Arnold, L. et al (2021). Vitamin D levels in children with attention deficit hyperactivity disorder: Association with seasonal and geographical variation, supplementation, inattention severity, and theta:beta ratio. Biological Psychology. https://doi.org/10.1016/j.biopsycho.2021.108099

⁴Zhang, P., Liu, Y., Yan, M. et al. (2025). Vitamin D insufficiency and sleep disturbances in children with ADHD: a case-control study. Frontiers in Psychology. https://doi.org/10.3389/fpsyt.2025.1546692

Unlike prescription stimulant medications such as amphetamine (brand name: Adderall) or methylphenidate (brand name: Ritalin), caffeine occurs naturally. Coffee drinkers with ADHD may find that it improves focus, ramps up productivity, promotes wakefulness, and reduces ADHD symptoms.

But before you reach for that morning cup of joe, know this: People with ADHD should not use caffeine to manage their symptoms instead of prescribed stimulants. Here’s why.

1. Caffeine Can’t Compete

ADHD stimulants provide reliable, steady symptom management; caffeine’s punch is unpredictable. You know exactly how many milligrams of medication you are taking with a prescribed stimulant. Caffeine has a different chemical composition. So, even if you brew the same amount and brand of coffee each morning, the caffeine count in each cup may differ due to natural variations in the beans.

2. Caffeine’s Impact Goes Beyond the Brain

Prescription stimulants work specifically in the brain. Caffeine in beverages, on the other hand, travels throughout the body. So, while it improves energy and alertness, caffeine may also affect your kidneys and digestive system, causing diarrhea, nausea, or vomiting in some people. Caffeine can also increase your blood pressure and risk of a cardiac event. Other side effects can include impaired sleep, inflammation, anxiety, and headaches.

[Free Guide To Natural ADHD Treatment Options]

Caffeine affects people differently. One person can drink six cups of coffee daily and feel great because their fast metabolism quickly rids the body of caffeine. Another person may feel jittery and get a headache after one cup of coffee because their slower metabolism takes longer to break down caffeine.

If you feel energized and productive after drinking a caffeinated beverage but then crash afterward, don’t keep drinking coffee every few hours to renew its benefits. Instead, talk to your doctor about trying a stimulant medication to address your ADHD symptoms.

Side effects may come from prescription stimulants, too, though patients work with their doctors to manage them through medication and dosage adjustments.

3. Caffeine Doesn’t Mix Well with Meds

Combining a stimulant medication with caffeine can trigger severe side effects. If you use caffeine to amplify the benefits of your ADHD medication, discuss this with your doctor. A change in dosage or medication may be appropriate.

[eBook: Complementary Approaches to Managing ADHD]

Non-stimulant medications are less likely to interact with caffeine. However, stimulant medications are typically the first choice to treat ADHD symptoms because they work for about 80% of people with ADHD.

We live in a pro-caffeine culture. Coffee and energy drinks have become part of the teen lifestyle, but parents should never encourage their children to drink caffeinated beverages. Stimulant medications, along with sleep, exercise, and healthy eating, comprise a safer and more effective ADHD treatment plan.

Caffeine Comparison

The American Academy of Pediatrics recommends that children between the ages of 12 and 18 consume no more than 100 mg of caffeine daily and advises against caffeine for children under 12. Adults should drink no more than 400 mg per day. This chart compares the caffeine content of popular beverages.

Source: Center for Science and Public Interest

Caffeine and ADHD Medication: Next Steps

• Free Resource: The Ultimate ADHD Medication List
• Read: The Truth About Lion’s Mane, Psychedelics & Caffeine
• Read: Fine-Tuning Stimulant Dosing to Find Your Treatment Sweet Spot

Sarah Cheyette, M.D., treats children and adults with ADHD at her private practice in the San Francisco Bay Area.

SUPPORT ADDITUDE Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

The workplace can be an emotional minefield. If you’ve ever teared up or shot back while receiving feedback, resisted defensively when plans have shifted, or sensed that colleagues are walking on eggshells around you, then emotional dysregulation may be affecting your performance and relationships at work.

Managing emotions in a professional environment is key to your career trajectory and job satisfaction. This begins by recognizing your triggers, seeing how to shift your brain from reacting impulsively, and learning techniques to respond effectively to challenging situations.

In this webinar, adults with ADHD and their colleagues will learn:

• How to identify predictable triggers (like performance reviews or high-stakes presentations) that send your nervous system into overdrive.
• How to stop the cycle of avoiding difficult conversations as a manager because you’re worried about emotional reactions.
• What to do when you’re already activated and need to get through the rest of that meeting without completely losing it. Spoiler alert: it’s not about suppressing your reactions.
• How to recover from emotional incidents without spiraling.
• About radical self-acceptance so that you stop apologizing for your ADHD brain while still getting your needs met.

Important note: Some workplaces are genuinely toxic for neurodivergent brains. While we’ll acknowledge that reality, this session focuses on environments where emotional regulation skills can actually make a difference.

Watch the Video Replay

Enter your email address in the box above labeled “Video Replay + Slide Access” to watch the video replay (closed captions available) and download the slide presentation.

Download or Stream the Podcast Audio

Click the play button below to listen to this episode directly in your browser, click the symbol to download to listen later, or open in your podcasts app: Apple Podcasts; Audacy; Spotify; Amazon Music; iHeartRADIO

Obtain a Certificate of Attendance

If you attended the live webinar on September 24, watched the video replay, or listened to the podcast, you may purchase a certificate of attendance option (cost: $10). Note: ADDitude does not offer CEU credits. Click here to purchase the certificate of attendance option »

Emotional Control at Work: Resources

• • • Free Download: Emotional Regulation & Anger Management Scripts
    • Read: Why We Feel So Much — and Ways to Overcome It
    • Read: Can’t Get Anything Done? Why ADHD Brains Become Paralyzed Under Stress
    • Read: ADHD and Anxiety: Symptoms, Connections & Coping Mechanisms

Meet the Expert Speaker

Diann Wingert, spent a 20-year career as a psychotherapist and serial entrepreneur, and then pivoted into coaching entrepreneurs, would-be entrepreneurs, and others with ADHD. Her passion is helping neurodivergent entrepreneurs balance passion, purpose, and profit with a stand-out, sought-after business based on their unique brilliance. Diann is also the host of the top-rated ADHD-ish Podcast.

Webinar Sponsor

Work stress hits differently when you have ADHD. Big emotions, sudden reactions, and lingering shame can make even small challenges feel overwhelming. The Inflow app gets it. Their expert-designed self-help program teaches practical, ADHD-friendly strategies to manage emotions, communicate clearly, and stay grounded – especially at work. Start with their free quiz and discover your hidden ADHD traits.

ADDitude thanks our sponsors for supporting our webinars. Sponsorship has no influence on speaker selection or webinar content.

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Feeling overly hungry or out of control around food at night is a common experience for people with ADHD. It’s not a matter of willpower. Most often, this hunger stems from unmet physical or emotional needs.

While eating before bed is often thought of as something to avoid, it’s not inherently unhealthy. Sometimes your body needs nourishment before bed, or perhaps it’s seeking comfort or stimulation. All these reasons to eat are valid. What matters is how it affects your sleep, your energy, and your relationship with food.

You can shift the pattern of night eating without restriction or going to bed hungry by making sure that you are meeting your needs more consistently during the day. These four ADHD-friendly strategies can help nourish your body and reduce nighttime cravings.

4 Ways to Stop Eating Late at Night

1. Fuel Up Consistently

The most common reason for overeating at night? Not eating enough during the day. Whether due to poor appetite from ADHD stimulant medication, rushed or inadequate meal planning, or ignoring hunger signals due to hyperfocus, eating an imbalance of foods (not enough protein and carbs) during the day can lead your body to compensate at night.

Also, diet culture often encourages restriction, but for many people with ADHD, this only fuels the restrict-binge cycle and deepens the sense of failure around eating. You might feel ravenous, think about food constantly, or have intense sugar cravings. If you’re regularly skipping meals, it’s helpful to schedule eating breaks every three to four hours to prevent overeating later.

[Free Guide: What to Eat (and Avoid) for Improved ADHD Symptoms]

2. Manage Blood Sugar

Even if you eat every three to four hours, avoiding carbs with meals can lead to sugar cravings and intense hunger. If you’re on a low-carbohydrate diet, your body might be depleted, fatigued, or experiencing low blood sugar. Try combining complex carbohydrates with protein and fat at meals and for snacks to help keep blood sugar levels steady and reduce cravings.

3. Tune in to Hunger Cues

Due to poor interoceptive awareness, or the ability to feel and respond to sensations in the body, people with ADHD often miss hunger and fullness cues. When you wait too long to eat, primal hunger kicks in, making you feel out of control and more likely to eat impulsively. Check in with your body every few hours to recognize and respond to signs of hunger before the urge to eat becomes intense.

4. Recognize Emotional Eating

Emotional dysregulation leads some people to use food to self-soothe. Eating is an accessible and comforting way to cope with emotions after a long day, especially when you’re exhausted or overstimulated. You might eat more at night when you’re stressed from a busy day or eat for stimulation and when you’re bored.

Instead, check in with your body and name the emotion you’re feeling. If you’re not hungry, will eating make you feel better? You can also try creating a “dopamenu,” a list of simple, enjoyable activities that give you a dopamine boost, to counter the urge to eat when you’re not hungry.

[Get This Free Dopamine Menu Template]

Nighttime eating isn’t inherently bad. But if it’s a source of stress or shame, it doesn’t have to stay this way. Your body is always working to protect, not punish, you. With more consistent nourishment, a stronger connection to your body’s cues, and a few supportive tools, evenings can start to feel more peaceful.

If you need more support, consider working with a registered dietitian who understands ADHD and can help you build a personalized, shame-free approach to eating.

Eating Before Bed: Next Steps

• Free Download: ADHD Brain Food: What to Eat, What to Avoid
• Watch: “Eating with ADHD: Improving Your Relationship with Food”
• Read: 40 Ways to Eat Healthy and Resist Impulsive Snacking
• Learn: Healthy Eating Habits for Impulsive, Dopamine-Starved ADHD Brains

Nicole Demasi Malcher, M.S., CDCES, is a registered dietitian, diabetes educator, certified intuitive eating counselor, and founder of Eating with ADHD. 

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

On April 29, the Trump administration announced it was cutting $1 billion in funding for federal grants used to hire and train 14,000 mental health professionals in 260 public school districts across 49 states.

The grants originated in 2022’s Bipartisan Safer Communities Act, a bill that passed the Senate with unanimous consent following the school shooting in Uvalde, Texas, where 22 people died, including 19 elementary school children. The bill was largely seen as important recognition of and support for an escalating mental health crisis among American youth.

In April, the Trump administration eliminated all funding for these grants, blaming Diversity, Equity and Inclusion (DEI) initiatives associated with them. Specifically, the administration objected to grant money being used to train and recruit diverse mental health counselors who reflect the demographic make-up of the students they serve.

Meanwhile, research shows that BIPOC students benefit from access to a diverse cohort of mental health professionals¹, and the inverse is true as well.

“We see studies that show a bias in the way that Black children, in particular, are treated in the health care system compared to white children,” said Tumaini Rucker Coker, M.D., during the ADDitude webinar “Equity in ADHD Care.” “It is directly related to racial bias. Black families are less likely than white families to have concordance or a shared lived experience with their healthcare providers, and studies have shown that Black adults are more likely than white adults to report lower levels of trust in their providers as well.”

[Read: “As Inclusion Disappears, My Mask Reappears”]

Furthermore, “studies show that Black families tend to have worse outcomes with white doctors,” said Napoleon B. Higgins, Jr., M.D., during his ADDitude webinar “Health Equity in ADHD.” “That is that is a sad thing to hear, but if we can educate more providers, maybe we could change that.”

Recently, ADDitude invited its readers’ reflections on news of the $1 billion in cuts to youth mental health services. Nearly 200 people responded, and many of them expressed concern that all students’ mental health may suffer because of the cuts, but especially those with autism, ADHD, and learning differences, who may benefit from seeing school counselors with similar lived experiences.

[Read: “DEI – and Neurodivergence – Are Under Attack”]

ADDitude Readers React to Mental Health Funding Cuts

“As a school social worker and the parent of a child who has an IEP, I consider Trump’s cuts to funding for public school mental health to be gross negligence. I think that it highlights his ignorance on the issues plaguing our youth. I also find it irresponsible. Our kids still are not okay ever since COVID. I believe that it will impact the services that my son receives.”

“Students need to feel safe and be OK within themselves before they can take in the knowledge to learn anything. Cutting access to mental health services means that students who are at-risk learners due to factors outside a school’s or educator’s control may become disengaged learners. This leads to more problematic and potentially anti-social behavior.”

“As a former teacher of students with disabilities, I am concerned. Students need safe places to go and get mental health support. Parents are doing their best but don’t always have the resources to support their children.”

“All three of my children are neurodiverse, and this can take a toll on their mental health. Having supports like counselors, DEI programs, and other accessibility programs is vital. I now have two children in college and one entering high school.”

“I am a school counselor and my son has ADHD. We’re already incredibly behind on providing mental health services to students. These cuts are only going to significantly increase the percentage of students whose health needs are hardly or never addressed.”

“Every child should have the support they need to excel in school. School mental health services are critical for this.”

“I don’t understand why we are defunding mental health awareness, advocacy, and resources. It really doesn’t make any sense to me. It seems like we had made such strides forward in mental health, but now we’re going backward for some reason. I understand cutting expenses to cut spending and improve the national deficit, but it seems like we are cutting very vital and necessary things. It’s like trying to cut back on your own budget by deciding to not buy groceries anymore.”

Understanding Trump’s Funding Freeze: Next Steps

• Read: Generation AnXiety — Findings on ADHD & the Mental Health Crisis
• Learn:Youth Mental Health Care Is Vital. And Hard to Access.
• Watch: Mental Health Out Loud Webinar

SUPPORT ADDITUDE
Thank you for reading ADDitude . To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Sources

¹
McGuire, TG., Miranda, J. (March-April 2008). New evidence regarding racial and ethnic disparities in mental health: policy implications. Health Affairs.https://doi.org/10.1377/hlthaff.27.2.393

In my clinical experience as a music therapist, I’ve seen how music and other sensory experiences help individuals improve their focus, impulse control, and emotional regulation. Try these fun (and whimsical!) activities, designed to stimulate the sensory pathways (sight, sound, touch, taste, and smell) to relax the body and mind.

The Scarf’s Serenade

Grab a light scarf. Put on some instrumental, relaxing music of your choice. Glide the scarf over your body. The calming and repetitive action works well to regulate hyperactivity, racing thoughts, and impulses, as your attention will be drawn to the sensory experience of the scarf over your skin to the tune of soothing music.

A Symphony of Mist

Put on a relaxing, instrumental music track. (Not sure what to select? Try “Raindrops Keep Falling on My Head” by B.J. Thomas. You’ll see why.) Grab a spray bottle and fill it with water. Spray it over your head and let the mist fall onto your face. The light touch of the mist paired with familiar, rhythmic music activates the parasympathetic nervous system, which is responsible for the body’s calming response. This helps shift the brain and body from a hyper-aroused to a more regulated and calm state.

The Balloon’s Dance

Put on some music and bounce a balloon to the beat. Music adds a predictable auditory rhythm, to which you can naturally sync your movements. Meanwhile, repetitive bouncing will provide a target for your focus and give your body an outlet for restless movement, without being overly stimulating.

Sticks and Sounds

Turn on your favorite music and grab two pencils or chopsticks. Then, tap along to the beat on any surface you can find! If you’re already in the habit of drumming along, keep at it. Tapping is a controlled, safe outlet for movement — you may not realize how it has probably helped you manage restlessness and reduce impulsive behaviors! Moving and grooving to a beat supports body regulation and coordination, promoting a sense of internal calm.

Music Therapy and ADHD: Next Steps

• Read: Music Therapy — Sound Medicine for ADHD
• Read: Rhythm Notion — 10 Benefits of Music for ADHD Brains
• Read: Music Is Magic — 9 Hacks to “Beat” ADHD Symptoms

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Yes, I could be seeing patients inside a clinical office to discuss suppressing or ignoring old behaviors while allowing a deeper self to arise. Or I could just remind them to bring an umbrella to our session today as we delve into these issues.

Three months into the COVID-19 pandemic, I moved across the country with my three young children to Palo Alto, California, for the University and College Mental Health Fellowship in psychiatry at Stanford University. But instead of joining a vibrant academic community, I worked from my apartment. Alone. A few months later, forest fires made the air quality so bad that we couldn’t even go outside.

[Free Download: How to Choose the Right ADHD Treatment Profesional]

As the pandemic began to lift, we wore masks when we treated patients in person. But in doing this emotional work, revisiting the difficult moments of a patient’s childhood, it is so important to see kindness on a psychiatrist’s face. So I made a decision: Whenever possible, I met with patients outside in nature, where masks weren’t required.

Benefits of Nature Therapy

After the pandemic ended, even as we sat in coats under umbrellas during the rainy season, I repeatedly asked my patients, “Do you want to do this in an office?” The answer was always the same: “Absolutely not.”

When patients are diving deeply into old pain, desperately hoping for connection while also fearing it, I can simply say: “What do you see, right now? What do you hear?” They look around at the grass and the trees, hear the birds, feel the sun on their skin, or hear the rain drumming on their umbrella. They discover that their fear is about the past, not the present. Try as they might, they can’t force their fear away any more than they can stop the rain. But they can notice it. They can choose to ignore the narrative it generates in their inner monologue. They can breathe and let the tears fall so that something new can grow.

The rainy season of change can be hard. But it doesn’t last forever. Eventually, spring comes. And the grass grows. To allow growth to change us for the better, we need to trust this deeply in our bodies. For my patients, I’ve found there is great power in learning from the change of the seasons. So we do the work. Outside. And sometimes it rains.

[Read: Go Take a Hike! (No, Really, It Helps.)]

Nature Therapy for ADHD: Next Steps

• Free Download: Everything You Need to Know About Cognitive Behavioral Therapy (CBT)?
• Read: How Green Time Promotes Better Focus
• Read: Never Underestimate the Healing Power of Mother Nature

Aaron Winkler, M.D., is a board-certified psychiatrist in California. He founded and directed the Adult ADHD Clinic at Stanford University before deciding to pursue private practice.

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.