ADHD affects how your brain organizes tasks, handles time, and stays focused — but medication isn’t the only way to support it.
At Fishtown Medicine, we take a whole-system approach to ADHD care. That means looking at how your:
Sleep
Nutrition
Movement
Nervous system
Environment
...support or challenge your focus and follow-through.
⚙️ Core strategies we personalize:
🕓 1. Structure and flow
ADHD brains often struggle with starting, not knowing what to do — or forgetting mid-task.
We support:
Morning and evening routines that anchor your nervous system
Task sequencing (“first, then”) and visual planning tools
Environmental nudges and habit stacking
Body-doubling and accountability tools
We may also recommend ADHD coaching or executive function therapy.
😴 2. Sleep and circadian rhythm
Many ADHD symptoms get worse with poor sleep — and circadian disruption is common in ADHD.
We often help patients:
Reset sleep timing using light, movement, and food cues
Address delayed sleep phase or insomnia
Optimize melatonin, magnesium, or adaptogen support
Evaluate for undiagnosed sleep apnea (often missed in ADHD adults)
🏃 3. Movement and nervous system regulation
Movement helps ADHD brains switch modes and regulate arousal.
We encourage:
Short walks after meals
Pre-workout movement to transition into focus
Resistance training for dopamine support
Somatic practices like breathwork, cold exposure, or body scanning
If you’re highly sensitive, we titrate based on what feels safe for your nervous system — not just what’s “supposed to help.”
🧠 4. Supplements and nutrition
We recommend targeted supplements only when there's a clear benefit:
Omega-3s (DHA/EPA)
L-tyrosine or acetyl-L-carnitine (for dopamine precursors)
Magnesium (especially glycinate or threonate)
Rhodiola or adaptogens (if burnout and focus trouble overlap)
Iron or B12 support (especially if levels are borderline)
We also review:
Blood sugar patterns
Protein and amino acid intake
Meal timing for sustained attention
💬 5. Environment and identity
ADHD isn’t just about what’s not working — it’s about understanding how your brain works best.
We offer:
Supportive reframing: ADHD is a difference, not a defect
Trauma-aware care for patients with late or missed diagnoses
Referrals to affirming ADHD coaches, therapists, or community groups
A chance to build self-trust, not just symptom reduction
💡 You don’t have to “earn” support by failing meds.
If you want to explore ADHD support from a root-cause, whole-person perspective, we’re here for that — whether or not medication is part of the plan.