Do breathing techniques or visual techniques work better for you?

Well have you heard of 4-7-8 breathing?

I always use what's called isochronic tones. You can find some on YouTube. I'm not sure if they're researched or not, but they do seem to help turn my brain's volume down and help me get more work done.

Breathing exercises! Also, open your eyes without wrinkling your forehead. This takes lots of practice and you’ll have to fight through dryness and tears.

Focus DL by neuroscience quality. CBD oil by plant people. Liposomal Gaba by quicksilver scientific. Last 2 are liquid and more for relaxation. I follow adhd influencers on IG and their reels offer a lot of validation and good advice too.

I disagree with checking with your local PCP or any doctor that’s Not explicitly integrative (99%). It’s not a popular opinion but i find that since they aren’t trained in herbs and supplements or nutrition, they are almost always dismissive, and saying not to take anything bc they aren’t educated in it and don’t know what to recommend. It’s better to find a good naturopath if you can, and if you’re interest in herbs/vitamins etc. the bastyr produces some good ones, maybe they have a list. Usually not covered and a littl $$ tho. Worth it in my opinion.

I take ashwaganda

No herbal medicines work for me at all. But what has helped is, instead of trying to cure my ADHD, I'm building my life around it, knowing I will have it forever and it's better to accept it. I try to make things as easy as possible for myself. I try to keep my life as simple as I can, and I use tools like the reminder app, the notes app, timers, alarms etc to help me stay on track.