I know I’m preaching to the choir when I say your ADHD brain is very important. Your brain controls your life, thinking, emotions, and behavior. It’s the most important organ in your body…and the one science knows the least about.

So, how much do you think about it…your ADHD brain?

If you consider your ADHD brain, wouldn’t you want to learn how to care for your incredible ADHD brain? Or, at the very least, what to avoid doing?

If so, the following is my list of the biggest mistakes people make when having an ADHD brain, so you know what not to do.

1. Not protecting it
If you want to enjoy your own or a loved one’s ADHD brain for as long as possible, you must protect it. Brains are fragile; unfortunately, a little damage goes a long way. Even though it’s not always possible to prevent accidents, there are some things you can do right now to protect your brain, just in case
Always wear your seat belt and make sure others are wearing theirs.

• Don’t drive under the influence of drugs or alcohol.
• Don’t drive drowsy. Sleep deprivation can have similar effects on your body as drinking alcohol. For instance, being awake for 18 hours straight makes you drive like you have a blood alcohol level of .05 (for reference, .08 is considered drunk).
• Don’t text or use a cell phone while driving. Cell phones are the number one source of driver distraction. Drivers who talk on cell phones or text while driving are four times as likely to get into a car crash.
• Always wear a helmet when:
  • riding a bike, motorcycle, or skateboard
  • skiing, snowboarding, or using inline skates
  • playing a contact sport, such as football, ice hockey, or boxing
  • playing baseball or softball

2. Poisoning it
Despite what the media claims, alcohol is NOT a healthy food! Most of us know that alcohol, nicotine, excessive caffeine, environmental pollutants, and manufacturing chemicals are not beneficial for our ADHD brains. They decrease blood flow to the brain, interfering with our thinking ability. However, other toxins are affecting your ADHD brain that you might not have considered eliminating. Here are some additional “poisons” to think about:

3. Noise pollution
Noise pollution, including high-pitched whining noises, can come from many sources. Examples include the hum from fluorescent lights, air conditioning, heating units, appliances, or a clock.  Although we cannot always detect these sound waves with our ears, our bodies can sense them. This is why you feel so at peace when you unplug entirely and are in nature and the wilderness.

4. Artificial sweeteners
I’ll admit I poured those pink, blue, and yellow packets into my coffee for years. But now I know that artificial sweeteners are really bad for our ADHD brains. So, instead, natural honey has become my go-to when I want a dash of sweetness.

5. Refined sugar
Our bodies have evolved to handle it in very minute doses in fruit or honey forms. Although we now know that sugar does not cause ADHD, it is clear it is not good for optimal performance of the ADHD brain. Consuming refined or processed sugars has been linked to bad memory, poor cognitive performance, decreases in brain growth hormone, inflammation, and depression.

6. Low-fat diets
The brain is at least 60% fat, and its one hundred billion nerve cells are lined with essential fatty acids that support and enhance your brain power. Even though the brain makes up only about 2-5% of human body weight, it uses up to 30% of our caloric intake. It just so happens that fats, an essential macronutrient, fuel the brain to stay healthy. Just remember that not all fats are created equal. Good fats, saturated fats, and fatty acids are ideal and should come from our diet.

7. No Clear Goals to Help the Brain Achieve
Setting goals and working to achieve them provides us with motivation and a sense of accomplishment. What do goals and achieving them do for our ADHD brains? It is rewarded with an increase in dopamine. When we want something and achieve it—a promotion, an ice cream cone, a hug from a loved one, a completed to-do list—our brain releases dopamine. Setting small goals and accomplishing them is a way to use your dopamine and feel more motivated. For instance, your brain may receive a surge of dopamine if you promise to clean out the garage, and then you do. This is why so many people with ADHD like to-do lists: The satisfaction of ticking off a small task is linked to the release of dopamine. What goals do you want to accomplish?

8. Too Little Human Interaction
Humans are hardwired for social interaction. Meaningful relationships nourish and engage our brains. Activities that disrupt communication, relationships, and social interactions, like screens or technology, make us… well,… less human. Instead, our ADHD brain thrives on interacting with others and engaging in activities such as exploring, playing, being creative, and enjoying nature.

9. No New Learning
Your brain is like a muscle—the more you use it, the stronger it gets! Your ADHD brain thrives on new challenges, adventures, experiences, and learning. Learning stimulates neuron growth in the brain. The more you practice a new skill, the thicker the myelin in your brain becomes, which means you learn faster and better. What is something new you can learn?

10. Not Moving Your Body
Your mind and body are interconnected. Moving or exercising benefits your ADHD brain by enhancing balance, motivation, energy, motor function, and cognition. It boosts blood and oxygen flow to the brain, improving physical, mental, and emotional well-being. Research has indicated that even a 20-minute moderate-intensity exercise session can alleviate ADHD symptoms. Additionally, studies have found that individuals who exercise possess greater brain volume in areas tied to reasoning and executive function. Just imagine what more than 20 minutes of exercise could accomplish! How can you easily incorporate 20 minutes of movement into your routine day?

11. Not Getting Enough Sleep
If it weren’t important, we wouldn’t keep doing it. During sleep, our bodies and brains are restored. Our muscles are repaired, immune cells race around our bodies to protect us, hormones are balanced, and the brain sorts through the emotional memories of our day. There is still much we don’t know about the potential benefits of sleep, but one thing is for sure: we can’t survive without it. The closer we get to optimal sleep—eight hours for adults and more for kids and teens—the healthier our ADHD brains are. What can you do tonight to achieve the eight hours of sleep you need?

12. Believing Every Negative Thought You Have
Ghoul thinking…those sneaky, persistent, pervasive, automatic negative thoughts that pop up and ruin the rest of your day. Left unmanaged, they take over your thoughts and inflict further injury by causing stress hormones to circulate through your body. When that happens, it lowers your brain function and thinking capacity, leads to weight gain, and increases your risk of cognitive challenges as you age.

You were born with an amazing, one-of-a-kind ADHD brain. Taking care of it is your responsibility—one that will reward you every day and long into your future.

Do you have something you’d like to add to this list of what not to do to care for your ADHD brain? I’d love to hear it…comment below.