ADHD

ROCKET FUEL
THE 5 ADHD HABITS YOU
CAN’T LIVE WITHOUT
A rocket can’t fly without
fuel..

..so why do we think we

can?
 I'm Nik, creator of ADHDVision 👋

I was..
Diagnosed with ADHD in 2016
Immediately prescribed medication as
treatment

..and now thrive without them.

Here’s what I wish my psychatrist told me..

 Thrive

Arrive

Survive
 Level 1 - Survive

1. SLEEP
2. DIET
3. MOVEMENT
4. SOCIAL CONNECTION
5. TIME MANAGEMENT
 motivated

unmotivated

Dopamine is released in anticipation

of reward, not when the reward itself
is reached.
Substances that give us great pleasure,
from coffee to cocaine, can raise
dopamine levels too high.
 This leads to a
never-ending cycle:

Feels worse
Drinks alcohol
than before

Feels better
Your baseline focus and energy levels without
the substance get worse over time:
 Here’s how certain activities and substances
influence your dopamine baseline:

Control your baseline by:

1.Not layering high dopamine activities

Break up high dopamine activities. Don’t eat and watch your favourite show at
the same time.

2. Not starting your day with a high dopamine activity

Your dopamine history matters. If your dopamine is low, you won’t feel
motivated.

3. Not rewarding yourself every time

Dopamine is realeased in anticipation of a reward. We can keep dopamine
levels up by waiting for the reward.
sleep
nutrition
movement
social connection
time-management

Habits

You wake up exhausted.

You only chase fast dopamine.
You don’t know why.
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Everyone has different sleep requirements, and it's
important to find out what works for you.

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 LEAN PROTEINS
Cod Fish

Beans
& Seeds

Plain
Greek
Yoghurt
Chicken ...
Breast

COMPLEX
FRUITS &
CARBOHYDRATES
VEGETABLES
Oats
(non-fried)
Peas Potatoes Apples Salad

Brown ... Cucumber ...

Rice

*Don't strive for a 100% clean diet, it is not realistic. Stress cannot be a
part of your menu.
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Iron, zinc, vitamin C, and omega-3
Supplements

fatty acids
have been shown to help with the negative parts
of our ADHD. Coupled with a wholesome diet
these supplements can help to become less
scattered.

Avoid processed and sugary foods,

as these can cause blood sugar spikes and
crashes that can make us even less focused and
more impulsive.
e.g. cakes, cookies, soft drinks

My Pro Tip: Buy yourself

a 4L water bottle to
help you track your
daily intake.
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 We often go our whole lives
feeling misunderstood.

We withdraw and dislocate because we

are scared of more rejection, which can
make problems worse..

Dislocation, is psychologically toxic

and untenable. We develop anxiety,
begin to abuse substances and may
develop depression.

Creating comfortable and positively

connected environments is incredibly
important to get the most out of your life.

A Harvard Study revealed: Close

relationships, more than money
or fame, are what keep people
happy throughout their lives.

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 Find a supportive peer group you can
be yourself with.
Authenticity
is incredibly important
for ADHDers

Find locations
Be proactive or events
and meet new where you can
people. meet like-minded
individuals.

Prioritze quality over quantity.

1 real friendship is worth
more than 1000 fake ones

The ADHD Symptom out of sight out of mind leads to

forgetting people who aren’t currently with you. It
doesn’t mean you don’t care!

Pro tip: We often forget and ghost our friends.

Put reminders in your phone to reach out to them!

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 ADHDers experience something called
Time Blindness, which is:

The inability to sense when time has passed

and estimate the time needed to get something done

This leads to:

Being late to Playing video Finishing

important games for too assignments
events long last minute

To counteract this, you need to SEE time as

much as possible.

Invest into clocks and watches.

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You can start tackling your goals.
You’ve gained clarity.
You’re sharper.
 Sounds
Additio
nal Sti
muli

y D o u b ling
e Bod
Us
h one
P

Nat
Time ure
a n a ge m e nt
M
)
(advanced

These next tools will help you

do just that.
Be transformed manageable chunks by making
them more specific and small.

Setting yourself 3 of these goals per day, every

day will lead to your productivity transforming.

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 N I C E
Is it the right How can you
Is it of
Is it new? kind treat it
personal
of challenging? like an
interest?
emergency?

Printable sheet
attached
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 Another great time management strategy
for ADHDers is the Pomodoro Technique:

This popular time management method asks you

to alternate - focused work sessions — with
frequent short breaks to promote sustained
concentration and stave off mental fatigue.

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To optimize this approach, I
recommend to experiment with
different sounds and genres
depending on the task at hand.

try white or brown noise

for focus
try upbeat, electronic, sped
up music to get motivated

Different sounds can have different effects on

people, so it's important to find the right sound that
works for you.

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2.

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Click here to arrive and thrive