Obtain a clear and real diagnosis of ADHD from a psychiatrist, physician, or well-trained clinical psychologist, as self-diagnosis or diagnosing others can be misleading.
Limit smartphone use to 60 minutes or less per day for adolescents and two hours or less per day for adults to maintain and improve focus capacity, as excessive use is thought to erode attentional abilities.
If a child is diagnosed with ADHD, consider early treatment with physician-prescribed medication to leverage high neuroplasticity in childhood (ages 3-12/13) and help frontal circuits develop appropriate functioning for focus.
If using prescription ADHD medications (e.g., Adderall, Ritalin), combine these treatments with behavioral exercises that actively engage the neural circuits for focus, with the potential goal of tapering off drugs once circuits are trained.
Consciously practice dilating your gaze into panoramic vision (open monitoring) for 17 minutes in a single session, as this has been shown to significantly reduce attentional blinks and improve focus in a near-permanent way.
Engage in fixation-focused training by concentrating visual attention on a close object for a short period (e.g., 30-60 seconds), consciously controlling blinks, to enhance overall focus and improve time perception.
Before engaging in focus-demanding tasks, especially for children, perform a series of physical movements to release excess energy and enhance the ability to sit still and focus.
Consume at least 300 milligrams of DHA daily from omega-3 fatty acids, as this threshold level has been shown to positively modulate systems for attention and focus.
For children with ADHD, consider taking 200 milligrams of phosphatidylserine daily for two months, as it has been shown to reduce symptoms, with enhanced effects when combined with omega-3 fatty acids.
To enhance focus and cognition, consider supplementing with Alpha-GPC (typically 300-600mg, or up to 1200mg daily with doctor consultation), as it increases acetylcholine transmission.
If considering L-tyrosine to increase dopamine for focus, approach with extreme caution due to tricky dosage (100-1200mg range) and potential side effects like euphoria or jitters, especially with underlying psychiatric or mood disorders.
Ensure the temperature of your sleeping environment is correct, potentially using a smart mattress cover like Eight Sleep, to facilitate the body temperature drop needed to fall and stay deeply asleep, and the increase needed to wake refreshed.
Incorporate Non-Sleep Deep Rest (NSDR) practices to offset negative effects of slight sleep deprivation and improve the ability to fall back asleep if waking during the night.
Use medical-grade red light therapy devices (e.g., Juve) 3-4 times per week to improve muscle recovery, skin health, wound healing, reduce acne, pain, and inflammation, and enhance mitochondrial and visual function.
Take AG1 daily to support overall mental and physical health, energy, focus, digestive health, and immune system function, as it contains vitamins, minerals, probiotics, prebiotics, and adaptogens.
Supplement with Omega-3 fish oil and Vitamin D3+K2 to support mood, brain health, heart health, and healthy hormone status.