Managing ADHD as a Busy Mom: Simple Strategies to Stay Focused
Hey Mama, feeling overwhelmed and scattered? You’re not alone. Managing ADHD as a busy mom is no joke.
You’ve got kids to wrangle, schedules to juggle, and about a million things pulling your attention in different directions. But there are ways to make life easier. Let’s talk about ADHD strategies that actually work.
Recently, Dr. John Kruse, a psychiatrist specializing in ADHD, sat down with Andrew Huberman to break down the best behavioral tools and medication options. Here’s what you need to know—without the fluff.
ADHD Is More Than Just ‘Being Distracted’
First things first: ADHD isn’t just about being forgetful or losing your keys for the hundredth time (though, yeah, we’ve all been there). It’s a neurological condition that affects focus, impulse control, and executive function—basically, the brain’s ability to plan and organize. And no, it’s not just a “kid thing.” Plenty of moms are realizing they’ve had ADHD their whole lives and are now trying to figure out how to manage it while raising little humans (the literal definition of insanity).
Four Essential ADHD Tools for Moms
You don’t have time for a 30-step plan, so let’s keep it simple. Dr. Kruse highlights four key areas that can make a massive difference in your daily life:
1. Sleep: Your Secret Superpower
ADHD brains need quality sleep, but getting it? That’s another story. Inconsistent sleep makes everything harder—focus, patience, emotional regulation (hello, mom rage… and should we even talk about perimenopause!? That’s another article for another day).
Try this:
Stick to a sleep schedule (even on weekends)!
Ditch screens at least 30 minutes before bed (yes, even the TikTok / IG Reels deep dive).
Try “cyclic sighing”—a simple breathing technique to calm your nervous system before sleep.
2. Food: Fuel for Focus
If you’re surviving on coffee and Goldfish crumbs, your brain is running on empty. Blood sugar crashes can make ADHD symptoms worse—cue the brain fog and frustration.
Try this:
Eat real meals at regular times (protein + healthy fats = sustained energy).
Keep grab-and-go snacks handy (nuts, cheese, protein bars) to avoid crashes.
Stay hydrated—dehydration messes with focus too!
3. Movement: Not Just for the Kids
Exercise helps regulate dopamine—the brain chemical that ADHD brains struggle with. But who has time for hour-long workouts?
Try this:
Make it part of your routine (dance while making dinner, take the kids on a walk, do 5-minute movement breaks).
Find fun ways to move—if it’s boring, you won’t stick with it.
Even tiny bursts of movement help—just get your body moving!
4. Relaxation: Your Brain Needs Breaks
ADHD brains are constantly overstimulated. If you never hit “pause,” you’re running on fumes.
Try this:
Take intentional breaks—five minutes of deep breathing or stretching can reset your brain.
Use guided breathing techniques like cyclic sighing (breathe in through your nose, hold, then do two slow exhales out through your mouth).
Don’t wait until you’re burned out—schedule small moments of rest throughout the day.
What About Medication?
Medication isn’t a magic fix, but for many moms, it can be life-changing. Dr. Kruse breaks it down into two main types:
Stimulants (Adderall, Ritalin): Fast-acting, effective for many, but not for everyone.
Non-Stimulants (Wellbutrin, Cymbalta, Guanfacine, Modafinil): Alternative options with different effects on focus and mood.
If you’re struggling to function despite lifestyle changes, talk to a doctor about whether medication might help. Finding the right treatment is deeply personal—what works for one person might not work for another.
You Deserve Support
Being a mom is hard. Being a mom with ADHD? A whole other level. But you don’t have to figure it out alone. Start small. Pick one thing from this list and see how it helps.
And most importantly—give yourself grace. You’re doing an amazing job.
For more ADHD-friendly strategies, check out the full conversation with Dr. John Kruse on the Huberman Lab podcast. You’ve got this, mama!
