The Foundations of Managing ADHD, Anxiety, and Depression
Time and time again, I see people in my office struggling to manage anxiety, ADHD, and depression (which so often go hand in hand!). They say things like, "I can't seem to stick to a routine, get off my device, or follow through on the things that actually matter to me." They feel frustrated, discouraged, and sometimes even hopeless.
And I get it. I’ve been there myself. It sucks. It’s like you’ve lost trust in yourself—your ability to hold yourself accountable, to do what you say you’re going to do. And when you don’t follow through, the shame creeps in, making it even harder to start again.
There are a million productivity hacks, self-help books, and therapy techniques out there. And while many of them have real value, the place I always start with people is the foundation:
What are your diet, sleep, and movement like these days?
Not because I think self-discipline is the answer. Not because I want to pile on more “shoulds.” But because, time and time again, I’ve seen that addressing these basics—how you fuel your body, how you move, and how you rest—creates a level of internal stability that no app, medication, or life hack can replicate.
Why Sleep, Movement, and Nutrition Matter
We tend to think of mental health struggles as something happening in the mind—racing thoughts, brain fog, intrusive worries, lack of motivation. But what’s happening in your brain is deeply connected to what’s happening in your body. If your nervous system is dysregulated, if your neurotransmitters are out of balance, if your blood sugar is crashing, no amount of “mindset shifts” are going to cut it.
Sleep: The Brain’s Reset Button
Sleep is foundational. Poor sleep impacts emotional regulation, impulse control, and focus—all of which are already tricky if you have ADHD, anxiety, or depression. Studies show that:
People with insomnia are ten times more likely to develop depression.
Sleep deprivation increases amygdala reactivity (the part of the brain responsible for fear and stress), making anxiety worse.
Deep sleep is essential for memory, focus, and executive function—things people with ADHD especially struggle with.
Even a few nights of poor sleep can make the brain more reactive and less resilient.
Movement: A Natural Mood Stabilizer
If there were a pill that could improve focus, mood, and energy without side effects, we’d all take it. That pill exists—it’s called movement.
Exercise boosts the same neurotransmitters that ADHD medications target (like dopamine and norepinephrine), lowers stress hormones, and increases brain chemicals that support mood and memory.
And it doesn’t have to be extreme. Even ten minutes of movement—a walk, stretching, dancing—can shift your nervous system.
Nutrition: Blood Sugar and Brain Chemistry
I’m not here to tell you to follow a perfect diet. But I will say that what we eat directly impacts our mood, focus, and energy:
Blood sugar crashes can mimic anxiety and ADHD symptoms.
Highly processed foods and excess sugar are linked to increased depression.
Omega-3s and healthy fats support focus and emotional regulation.
Gut health (where most of our serotonin is produced) is directly linked to mood stability.
But What If You Already Know This?
Inevitably, after we talk about these foundations, people say, “Yeah, I know. But the issue is that I can’t seem to get those things under control. Why are you telling me something I already know and am struggling with?”
And to that, I usually say, “Let’s start small.”
This work isn’t about perfect routines or rigid self-discipline. It’s about slowly rebuilding self-trust—one tiny step at a time.
Maybe that step is just walking around the block for five minutes. Drinking one extra glass of water. Laying out your clothes the night before.
I’ve never—and probably will never—have a perfectly consistent routine. It’s just not how my brain works. But I do know that if I get into bed around 10:30 pm, I feel better the next day. I know that if I’m feeling off, going for a quick jog—just fifteen minutes—often helps.
Start small. Set your expectations lower than you think you should. Make it fun, playful, or new. Celebrate your wins, even the tiniest ones.
And when it doesn’t go to plan? Practice forgiveness. Like you would with a puppy. You wouldn’t shame a puppy for not getting it right—you’d try again, maybe with a better treat, and praise the progress. You are both the puppy and the trainer here.
Start Small, Start Somewhere
If you take nothing else from this, take this:
Your brain and body are on the same team. When you support your physical health, you’re supporting your mental health.
You don’t have to do it all at once. Small shifts—one better meal, one walk, one earlier bedtime—compound over time.
The goal isn’t perfection. It’s about finding sustainable, doable changes that work for you.
You don’t have to earn rest. You don’t have to hustle your way out of ADHD, anxiety, or depression. But if you want to feel better—if you want more energy, more focus, more ease—start with the foundation.
Everything else builds from there.
