How To Relax The ADHD Adult Brain And Body

Share ideas you like


Topic: How To Relax During And After The Working Day To Recharge The Often Over Reving ADHD Brain And Body. See the other Adult ADHD Issues.

Facilitator: Pete Quily.

Thanks to Christopher Stanbury for taking the notes.

March 2013 Meeting Notes for the Vancouver Adult ADD Support Group


Warm Up.

1. How else besides booze, drugs, food, TV, computers, the internet, & sleep do you relax? Real relaxation that relaxes and refreshes and regenerates you vs those types of escapist distractions that just further drains your energy level. What activities do you do that relaxes you? (daily basis)

2. How do you feel after you’ve done it?

3. How often do you do it?

4. Do you record you did it?


2. Benefits of relaxation

Adds structure to the day



Fewer mistakes

Lowers cortisol

Manage energy

More able to think

More productive after

Pull out of hyperfocus

Relieves stress

Relieve tension

Schedule time to relax


3. Costs of not scheduling time to relax

A schedule provides an anchor.

Book end of relax time

Burn out

Denial of stress

Denial of the need to relax

Extreme alarm clocks

Higher level of other pain and stress issues

Lack of awareness

Lack of priorities

Less likely to do unhealthy things

Less likely to waste time

Less productive

More irritable

More likely to get out of a good routine and into a bad routine

More likely to reduce unhealthy activities

More mistakes

Relaxing is not wasting time

Schedule time to stop

Take NON electronic breaks

If you stay up for days at a time could be bipolar

With no schedule, life becomes unstructured, which can lead to overwork, burnout, chaos and crisis

You need willthe ingness to take a chance


4. Why do ADDers have more problems relaxing?


Chaos – chaotic environment

Confusion – where do I start?

Denial (or minimization) of their ADD symptoms

Denial of reality

Destructive behaviour

Difficulty planning

Difficulty staying on task




Hyperactivity (of body or mind) (re relaxation)

If you have ADD,you are very likely to have other conditions such as anxiety, depression, or bipolar disorder.

Lack of self-awareness

Need for variety (important)

No need for shame or guilt for ADD.

Parents with ADHD

Racing brain

Rumination (negative hyperfocus)


5. Examples of relaxing activities (short term)


Aroma therapy

Art outlet


Cardio (any exercise) only allowed to wear iPod while on the treadmill vs blind your primary defence sense while walking around in the street

Creative writing

Do one thing on To Do list


Have a cup of hot water

Hot bath – especially before sleep

Make a list of things that you don’t want to do.

Make a list of things that you want to do.

Outdoor activity

Play a musical instrument



Try some of these out for a finite amount of time.

Yogic breathing, pranayama


6. How to plan and remind yourself to relax

Create and practice a routine. Which you’re can change it to a new routine if you’re bored with it

Check list

Create a habit

Develop self-awareness

Have a friend to remind & encourage you

Have a goal (time, place, result)

Have leisure goals Google “wheel of life”

Internet reminders

Keep track of what you are really doing

Places GPS location alarm

Reward for achieving something (motivation)


Specific time

Time log

Use alarms to start and stop


7. What gets in the way of relaxing?

How will you deal with the obstacles?

What will you do to relax?

When will you do it?

How will you remember to do it?

What will be your reward after you do it?

Related Adult ADHD Issues Posts

Share ideas you like