Managing ADHD Without Medication during a Medication Shortage

Managing ADHD Without Medication: Practical Strategies during a Med Shortage

The med shortage, which first started in 2021, appears to have no end in sight for those with Attention-Deficit/Hyperactivity Disorder (ADHD). This can present unique challenges for our adults, children, and entire families struggling with daily tasks and overall quality of life. While medication can be a very helpful treatment for many with ADHD, we are all seeking alternative yet effective strategies for management without it. The helpful mnemonic device BINCUP can make remembering these strategies easier:

1. BINCUP- Body Doubling

B is for Body Doubling. If you have a task you need to do, ask someone to sit in the room with you. For people with ADHD, the simple presence of another person gives enough dopamine to the system to make the task easier to start. So yes, sit in your child's room so they can start cleaning up their toys.

2. BINCUP- Interest

Interest means you need to increase the fun in the task! If you are dreading taking out the rash, think of a way to gamify the task. For instance, pretending that you need to sneak the trash out of the house without anyone seeing you, or see if you can hold your breath until you get the trash into the outdoor trash can. making it fun can get the dopamine run, even in adults. The ADHD brain is an interest-based system, so work with it.

3. BINCUP-Novelty

We all love new things. The ADHD brain craves novelty. Nothing like a new pen to help you write that paper you have been dreading, or a new pair of shoes to help you reorganize your entire closet. In the same vein, changing up your routine or organization can be a really good way to get through the slog of repetitive tasks. Laundry is typically a tough, repetitive task for ADHD'ers. Fold your laundry in a different room. Try out a Marie Kondo way of folding. Throw everything in a bin, because who folds in 2024 anyway?

4. BINCUP-Challenge

Again, the ADHD brain is an interest-based system. We need a good challenge to get our juices flowing. If a task is too easy, it doesn't interest our brain. So, crank up the difficulty setting! Picking up that paper off the floor is too easy. Can you pick it up with your toes? Can you pick it up with your eyes closed? On the other side, many common tasks end up feeling too large for the ADHD brain. If mowing the lawn feels overwhelming, bring down the challenge level by breaking it up into smaller tasks. Check the gas level. Happy dance. See if the mower starts. Happy dance. Choose a SMALL section of the yard to start in. Happy Dance! Keep going!

5. BINCUP- Urgency

Nothing like a deadline to make us get up and go! Ask a friend to come over in 30 minutes if you can't get yourself out of bed. Ask your boss to up your deadline by a day on all your projects so you can make sure you get them done in time.

6. BINCUP-Passion

Pair the difficult task with something you love! If your child's new hyperfocus in Minecraft, reward him with an extra minute of Minecraft for every chore he completes! If you have been eyeing that nail art set on Amazon, create a reward chart for yourself to earn it!

By integrating these practices into your daily routine, you can manage ADHD symptoms more easily and work WITH your brain, instead of against it.

P.S. Practicing self-compassion is essential! Adults with ADHD often face criticism, both from themselves and others. Remember that it's ok to struggle; treat yourself with the same kindness you would offer a friend. Don't hesitate to seek support from friends, family, or professionals. Sharing your experiences can create a sense of community and reduce feelings of isolation.

If you find these strategies challenging, reaching out to services like Lighthouse Counseling can provide additional guidance tailored to your needs.

Mica Larsen (Denman), CSW

385-237-4943