top of page
Search

What is ADHD? – ADHD Tips

  • Aug 29
  • 4 min read

Written by: Gulara Allahverdi

Edited by: Nadia Hall and Fahad Hassan Shah

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder that affects approximately 8.4% of children and 2.5% of adults (American Psychiatric Association, 2025). Despite how common it is, ADHD is often an overlooked disorder and can be incorrectly mistaken for laziness. 


Symptoms

The symptoms of ADHD include inattention, hyperactivity (typically absent in Attention Deficit Disorder), and impulsivity. Symptoms usually appear before the age of 12, often becoming noticeable between ages three and six (Mayo Clinic, 2025; Cleveland Clinic, 2025). 


These symptoms have a wide range of effects on an individual’s life, affecting them in school, work, relationships, and more (American Psychiatric Association, 2025). 


Genetics and Treatment

ADHD involves differences in how brain networks function, particularly those involving dopamine and norepinephrine (ADDA, 2026). Dopamine is a neurotransmitter that functions in regulating motivation, attention, mood, and memory (ADDA, 2024). Norepinephrine is a neurotransmitter responsible for stress, alertness, and the fight-or-flight response (Cleveland Clinic, 2022).


There are several genetic patterns associated with ADHD. One is a dysfunctional DRD2 gene, in which neurons have a harder time responding to dopamine. Another is a defective gene for an enzyme called dopamine beta-hydroxylase, resulting in less conversion of dopamine to norepinephrine (ADDA, 2024). However, a definite cause for ADHD is unknown (ADDA, 2024). 


Most treatment approaches aim to increase dopamine and norepinephrine. One approach uses methylphenidate, which increases dopamine levels by limiting dopamine reuptake (ADDA, 2024). Behavioral therapy can also help individuals develop practical skills to manage their symptoms (Mayo Clinic, 2025). In addition to these methods, there are also natural ways to increase dopamine. 


Natural Treatment Methods


Exercise

Medication is not the only way to boost levels of “happy hormones”, such as dopamine, serotonin, and norepinephrine. Exercise leads to the release of these happy hormones while also lowering levels of stress hormones. Additionally, exercise has other mental benefits, such as improved mood and energy, enhanced brain function, reduced stress, improved sleep, and higher self-esteem, leading to better social health (Mid-Atlantic Permanente Medical Group, 2021).


Improve Diet

Eating more protein and probiotics and less sugary foods helps with dopamine regulation. Foods such as eggs, chicken, dairy, and beans provide essential amino acids. The amino acid tyrosine is particularly important because it is used to make dopamine (Omnia Recovery, n.d.). To support gut health, foods such as yogurt, kombucha, and sauerkraut are vital to the digestive system. Through the gut-brain axis, a two-way communication of the gut and the brain, a healthy gut can reduce inflammation by producing anti-inflammatory compounds, which improves thinking and focus, therefore supporting healthy brain functioning (Hill, 2026). Lastly, too much sugar and high-fat processed food leads to quick energy crashes, which disrupt the reward system, a network that drives motivation, learning, and pleasure by releasing chemical messengers such as dopamine in response to a positive experience (Omnia Recovery, n.d.).


Listen to Music

Listening to music stimulates the senses, memory, emotions, and movement simultaneously, increasing dopamine levels. Boosting levels of dopamine can help balance out the lower levels of dopamine seen in people with ADHD, increasing alertness and focus. This can contribute to enhanced task performance and improved ADHD symptoms (Omnia Recovery, n.d.).


Break Tasks into Smaller, Quicker Tasks

A task that is big, long, and hard is much more energy-depleting than a simpler task, and it is likely to lead to a loss of motivation and focus. To prevent this, bigger tasks should be broken down into smaller ones that are more manageable. This gives quicker rewards and triggers more dopamine release, therefore increasing motivation to continue other tasks (Omnia Recovery, n.d.).


Sunlight

Lastly, exposure to sunlight increases dopamine levels by sending direct signals to brain areas that control mood, reward, and energy. Exposure to sunlight also increases alertness, helps the body feel awake, sharpens focus, and increases motivation (GrassrootHealth Nutrient Research Institute, 2025).


Closing Statement

ADHD can be difficult to deal with. However, having ADHD does not in any way mean the individual is not as smart as everyone else. Though its symptoms may cause difficulty at times, ADHD traits can also lead to positive skills such as hyperfocus, creativity, high energy, adaptability, and resilience. Combining healthy habits such as exercising, a balanced diet, quality sleep, music, exposure to sunlight, and effective task-management strategies can help improve focus and overall well-being. Paired with professional help and treatment, if necessary, people with ADHD can build ways to manage their symptoms and succeed.


References


American Psychiatric Association. (2025). What is ADHD? Psychiatric.org. https://www.psychiatry.org/patients-families/adhd/what-is-adhd


Attention Deficit Disorder Association (ADDA). (2024, November 7). How Dopamine Influences ADHD Symptoms and Treatment. https://add.org/adhd-dopamine/


Attention Deficit Disorder Association (ADDA). (2026, April 23). Inside the ADHD Brain: Structure, Function, and Chemistry. https://add.org/adhd-brain/  


Cleveland Clinic. (2022, March 27). Norepinephrine (Noradrenaline). https://my.clevelandclinic.org/health/articles/22610-norepinephrine-noradrenaline \



GrassrootsHealth. (2025, May 16). Improve Your Brain Power and Mood with Sunshine and Vitamin D. https://www.grassrootshealth.net/blog/improve-brain-power-mood-sunshine-vitamin-d/


Hill, J. (2026, February 20). The Gut-Brain Connection: How Gut Health Impacts Mental Health. HelpGuide.org. https://www.helpguide.org/wellness/nutrition/gut-brain-connection 


Mayo Clinic. (2025, March 7). Attention-deficit/hyperactivity disorder (ADHD) in children. https://www.mayoclinic.org/diseases-conditions/adhd/symptoms-causes/syc-20350889


Mid-Atlantic Permanente Medical Group. (2021, December 22). Regular Exercise Benefits Both Mind and Body: A Psychiatrist Explains. https://mydoctor.kaiserpermanente.org/mas/news/regular-exercise-benefits-both-mind-and-body-a-psychiatrist-explains-1903986


Omnia Recovery. (n.d.). 10 Natural Ways to Boost Dopamine for Better Mood & Motivation. https://omniarecovery.com/10-natural-ways-to-boost-dopamine-for-better-mood-motivation/

 
 
 

Comments

bottom of page