ADHD Medication & Lifestyle: Finding the Right Balance

Are you struggling to make a decision about whether to start/stop ADHD medication? Hopefully, this post will help you in your decision-making process. You can always ask people around you, research online, read forums, and consult your doctor, but since we’re all different, you never really know what to expect until you actually take that step.

That doesn’t mean you have to try medication, but if you and your doctor think it’s worth it, then maybe you should. Some people with ADHD don’t feel the need to take meds, while others can’t imagine living without them once they start. Again, everyone is different, but you know the saying: you never know unless you try.

In the end, it’s a personal decision. I won’t tell you what to do—but I will tell you how it went for me.

My First ADHD Medication Prescription

My neurologist prescribed me a three-month supply and asked me to do a blood test before our next appointment. Since I was traveling abroad, he asked me to email him regular updates on how I was handling the medication.

At the pharmacy, the pharmacist reviewed the prescription with intense focus, carefully counting the exact number of pills—no extras allowed. I left with what felt like a small pharmacy’s worth of medication. I remember thinking I’d need to clear out a drawer just to store all those boxes.

ADHD Medication Side Effects: My First Experience

When I started taking the pills, something strange happened. At first, I felt foggy, nauseous, and had a dry mouth—and that was after just one pill. I remember thinking, “How am I supposed to take four of these if one already feels like this?”

For the first few weeks, I became quite antisocial and felt the urge to isolate myself. It was as if my brain was moving in slow motion. I wasn’t sure if this was normal or just an initial side effect that would fade over time.

I continued at a lower dose than prescribed, and after about a month, things started improving. The nausea faded, my appetite returned, and I began feeling clearer and more focused. I was more motivated, better organized, and more capable of handling daily tasks I used to struggle with.

The medication helped me fight procrastination and stay on task—but it also had its downsides. On anxious or overthinking days, it sometimes amplified my emotions. I became more irritable and sensitive. It felt like the meds strengthened my rational side but made my emotional side more reactive when I was already feeling low.

It’s important to note that when I started, I was in an unhealthy relationship and not living the healthiest lifestyle, so my irritability wasn’t entirely the meds’ fault.

Why Lifestyle Habits Matter When Taking ADHD Medication

At the start of my ADHD medication journey, I wasn’t sleeping enough, smoked regularly, barely exercised, and drank too much on weekends. Around the same time, I began a new education program I was passionate about.

When conditions aren’t ideal—and they rarely are—don’t expect meds to magically fix everything. Feeling better usually comes from a combination of factors. Meds can help you get started, but they’re not the whole solution.

Over time, I realized how much I had suppressed my emotions because people told me I was “too emotional” or “too sensitive.” I learned to mask my feelings with coldness. But why should I make their discomfort with intensity my problem? I did it because I wanted to be accepted and wasn’t truly in tune with myself.

For years, I struggled to say no, avoided conflict, and prioritized pleasing others. The result? Anxiety, self-doubt, and a sense of disconnection from my values.

If we don’t get out of fight-or-flight mode, it’s hard to recognize what we need and let go of what doesn’t serve us. Cultivating awareness without judgment is a great first step. Surround yourself with people who understand and support your growth—life’s too short to be around those who try to dim your inner fire.

The ADHD Comparison Trap: Stop Measuring Yourself Against Others

I can’t stress this enough: do not compare yourself to others. Breaking that habit takes time, but it’s possible.

I used to compare myself to my younger sister constantly. She’s always been organized, driven, and firm—a true go-getter. I used to wish I could be more like her, but all comparison does is make you feel worse.

Trust me when I say there are people who admire qualities in you that you don’t even notice. If you’re unsure, ask them. You’ll be surprised by the beautiful and random things they appreciate about you.

How to Safely Decrease or Take a Break from ADHD Medication

Eventually, I started experimenting by skipping my meds for a day, then two. Like quitting smoking, I thought I couldn’t go without them—but it turns out, I could.

Am I as productive without them? Not quite. But it’s a learning curve, and I’m building habits to support my focus naturally. If you want to try going without your meds, start on weekends or holidays when you have fewer responsibilities.

If you’re worried, give your meds to someone you trust and ask them to only give them back if you truly need them. It helps distinguish between genuine need and habit.

Of course, if skipping meds could put you at risk, don’t do it. Everyone’s ADHD experience is different.

I remember reading the same paragraph seven times on my first med-free holiday and thinking, “That’s it, I need my meds.” But honestly, that could’ve happened even with them. Sometimes we just fixate and convince ourselves we need them when it’s a normal off moment.

How Health and ADHD Medication Work Together

Focus isn’t determined by one factor—it’s influenced by many: sleep, nutrition, hydration, stress, and emotional health. No pill can replace those basics.

For a long time, I thought I was living a healthy life (aside from smoking). I ate well, exercised occasionally, and believed six hours of sleep was enough—but it wasn’t. At 29, I realized I was sleep-deprived. I’d scroll on my phone until 1 a.m. and drag myself out of bed after hitting snooze five times.

When Everything Feels Like It’s Falling Apart

A year later, I went through a bad breakup and the unhealthiest period of my life. I hit a low point and decided to focus entirely on my health. I isolated myself, stayed in on weekends, slept more, and reduced alcohol.

I had always been active as a kid, so I reintroduced exercise. My lungs were struggling, and I knew smoking was a big reason why. I’d tried quitting several times but always relapsed with the classic “just one won’t hurt.” Then I read The Easy Way to Stop Smoking by Allen Carr, and it changed everything.

Quitting after so many failed attempts gave me a real sense of control and boosted my motivation to improve other areas of my life.

The Turning Point

Here’s what truly changed: I stopped smoking and once I did that, the rest followed.

I never realized smoking was the reason I couldn’t get up in the morning. Once I quit, I woke up more easily, had more energy, and felt more balanced. Getting enough sleep and quitting smoking regulated my nervous system, boosted my energy, and lifted my mood. When we prioritize our basic needs—sleep, nutrition, hydration—everything shifts. Late-night scrolling, caffeine overload, and poor food choices drain us, even if they feel good in the moment. They made me tired, moody, and unfocused.After improving my lifestyle, the medication worked better—it did its job, and I supported it by taking care of myself.

Considering Coming Off ADHD Medication

After three years on meds, I’m considering getting off them entirely. My advice: do this only when your daily routine is stable and supportive. It’s easier decrease or get off your medication when your “machine” is well-oiled than when you’re still struggling to start the engine.

If you’re not ready, don’t force it. Everyone’s pace is different.

Recently, I went four out of five workdays without meds. I wasn’t very motivated, and getting started was tough—but once I did, it was fine. I was also exhausted that week, so I’ll try again when I’m in a better place. And if it doesn’t work out, I will certainly not beat myself up about it.

Final Thoughts: Your ADHD Journey Is Yours Alone

Taking medication is nobody’s business but your own. Talk to your doctor, do your research, and try it if you feel the need—but remember, no single factor will transform everything.

And if that sounds discouraging, it’s not. Think of it this way: break your changes into small, manageable steps. Those tiny steps build momentum—and before you know it, they add up to big progress.

Here’s to you!

Love,

Alix