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7 Ways To Beat ADHD Winter Blues


People with Attention Deficit Hyperactivity Disorder (ADHD) are prone to negative thought patterns which can lead to melancholy, anxiety and depression. This is particularly marked at this time of year when it’s cold and dark outside. 2020 has been a difficult year for many of us and it’s important to think positively about the future.

Here are seven tips for how to beat the ADHD winter blues and get 2021 off to a positive start:

1) Identify your superpower

Remember ADHD isn’t all bad. If you have it, it’s a part of who you are and while symptoms can be frustrating at times, it can also be your superpower. Here are some examples of ADHD mirror traits which show how certain characteristics of ADHD can, in fact, be incredibly positive.

2) A change will do you good

A change of scene can have a really positive impact on your outlook. Even small changes such as sitting in a different room or re-arranging the furniture can make a big difference to how you feel. You may also want to consider refreshing a room by painting it a new colour, changing the curtains or other accessories such as wall decor or lighting. A new project like this will give you a positive new focus and keep you busy.

3) Remember to be yourself

People who feel down have a tendency to put on a front to the outside world to show that everything is okay. While this is understandable, it’s really important that you can let your guard down in front of people too. Remember to be yourself and allow people to see how you really feel. It’s the only way for you to get the support you need.

4) Check your medication

If you take medication for ADHD, make sure you monitor your dosage carefully. It’s important to consider the effect of medication on your mood and ADHD symptoms, even if you have been medicated for a while. Remember it can take a few attempts to find the correct dosage of the most suitable medication for you. If you have any doubts, please discuss them with a qualified professional.

5) Find a new way to exercise

Exercise acts as a natural medicine for ADHD symptoms because it works the brain as well as the body. There’s no better time than the new year to start something new, so why not look around locally to see what you can try near you? Sports centres and gyms often start new classes in January so it’s worth seeing what’s on offer. Alternatively have a go at a more unusual sport such as disc golf (also known as frisbee golf) or Korfball which is a mixture of basketball and netball.

6) Get planning

It’s important to have something to look forward to, even if it’s something relatively small. Arrange to meet up with friends or family and start booking a few events. Check out what’s on in your local area at theatres and other entertainment venues. Find out if there are any seasonal markets or outdoor venues such as ice-rinks that are open.

7) Adopt a positive mindset

Of course, this is easier said than done and it doesn’t happen overnight. However, replacing negativity with positivity will leave you feeling a lot more optimistic and self-satisfied.  One way to do this is to start the morning with positive affirmations. It really helps to set the right tone for the rest of your day. This article provides more information and ideas about how to do this. 7 Practical Tips to Achieve a Positive Mindset.


Seasonal depression and general feelings of sadness and melancholy are not unusual in the winter and if you’re feeling this way, the chances are that it will pass. However, it’s important that you listen to your brain. If these feelings are more pronounced than usual, please don’t suffer in silence. 

If you would like some further guidance and support on managing your ADHD then please contact us at The ADHD Centre on 0800 061 4276 or via  We can provide you with an in-depth ADHD assessment to improve your understanding of the disorder and to know what treatment method is fit for you.

Click the link here to find out How Mindfulness Can Help with ADHD.

If you are concerned about the mental health of yourself or a loved one, here is a list of available Mental Health Charity Helplines that offer support.

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We have been diagnosing and treating people with ADHD since 2009.

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