How I Manage ADHD Without Medication As A Busy Teacher Mom

I Didn’t Always Know I Had ADHD

I wasn’t diagnosed with ADHD until the end of my freshman year of college. At that point, I had a whopping 1.9 GPA, and my choices were pretty clear: transfer or figure something out fast.

Looking back, it all made sense. I had always struggled to stay organized and focused in school, but I’d found ways to compensate. Then came college: new freedoms, endless social distractions, a shared dorm room, and zero structure. I was drowning. I needed help.

That help came in the form of medication, and in many ways, it worked as intended. It helped me focus, get my GPA back on track, and finish school with a degree in elementary education, exactly what I always wanted.

But after college, something shifted. I no longer needed the meds to function in the same way, but I kept taking them. Why? Because I noticed that as my dosage increased, my weight decreased. Once I stopped the college partying, got more consistent with exercise, and upped my dose, the pounds started dropping. And for the next several years, I was taking ADHD meds strictly for weight loss.

Eventually, after moving to Colorado and beginning a new chapter of life, I made the difficult decision to wean off the drug. Let me be clear: anyone who says ADHD meds aren’t addictive is wrong. They affect everyone differently, and for me, the detox process was brutal. I was in bed for three days straight—shaking, sweating, battling headaches and intense cravings. It was awful.

Thankfully, I got through it. And I haven’t taken any ADHD meds since that experience.

Why I Chose the Non-Rx Route

That chapter of my life—misusing ADHD medication and enduring the brutal detox that followed—is exactly why I’ve chosen a different path today. And honestly, that choice isn’t always easy. As a mom of two, teaching full-time, running a household, and trying to carve out time for something creative on the side, my ADHD can feel louder than ever. Some days, keeping the kids alive and fed is the only thing I manage to get done.

Still, I’m committed to managing it without medication—not because I’m against it in general. If medication helps you show up as the parent, teacher, or partner you want to be, I fully support that. I genuinely do. But for me, given my personality and past experiences, it’s not the route that feels right.

Instead, I focus on what I can control naturally—especially my diet, movement, and sleep. These three pillars have become the foundation of how I manage my ADHD symptoms today. Choosing a natural route isn’t the “easy” path, and it’s definitely not a quick fix. It takes consistency and commitment. But when I stick to it, the difference is undeniable.

I still have plenty of squirrel moments (ask my second-graders). Some days I’m laser-focused. Other days, I’m setting reminders for things happening 5 minutes from now. But I try to give myself grace and rely on a handful of strategies that help me juggle teaching, motherhood, blogging, and the never-ending mountain of laundry—without pharmaceuticals.

Over time, I’ve found a few key tools that help me feel more grounded, focused, and functional—on most days, anyway. These are the five natural strategies that have made the biggest difference in how I manage my ADHD as a teacher, mom, and human trying to do all the things:

5 Natural Strategies That Actually Keep Me Functioning

1. Food First — Because You Literally Are What You Eat

A low-gluten, low-sugar, minimally processed diet is my north star (but never perfect, of course). When I fuel my body with protein, healthy fats, fiber-rich produce, and snacks that keep my blood sugar stable, my focus lasts significantly longer. What I eat has a powerful impact on my brain—not just my ability to concentrate, but also my mood, patience, memory, and overall mental clarity. Sticking to real, whole, minimally processed foods that are low in sugar makes an undeniable difference. The brain fog lifts, my thoughts feel sharper, and it’s like my mind settles into a calmer, more focused rhythm.

2. Coffee: My Version Of Meds

Coffee is my go-to stimulant—just enough to keep me focused and energized through the daily chaos without relying on medication. I won’t pretend I don’t overdo it sometimes; I’m the kind of person who could drink six cups and still sleep like a rock. Thankfully, it rarely gives me the jitters or any noticeable negative side effects. I know coffee isn’t for everyone, but for me, it’s the perfect tool to boost energy and sharpen focus. I typically stick to 2–3 small cups a day, spaced out between 5 a.m. and 1 p.m.

3. Short and Sweet Work Sessions

Teaching elementary school is basically ADHD-friendly project management: lessons switch every 20–30 minutes, which fits my natural rhythm perfectly.

When I write or work on my blog, I stick to the same rhythm: short, focused bursts. I usually work in 10, 20, or 30 minute chunks before I need to move, reset, or switch gears. Long, uninterrupted hours just aren’t realistic for me—and I’ve learned not to expect them.

I jot notes in my phone on the go, drop thoughts into a Google Doc between toddler tantrums, and squeeze in mini work sessions during my morning coffee or naptime. My favorite part about working this way is that it gives me time to revisit my writing often. In those in-between moments, I’m constantly re-reading, rewording, and reworking ideas in my head—letting things evolve a little at a time.

4. My Reminders App = My Second Brain

If it’s not in my phone with a date, time, and two follow-up alerts, it might as well not exist. My reminders app is a lifeline.

Sometimes I have to set reminders for things happening constantly throughout my day. Other times I’m ok with just writing them in my school planner or on my Google calendar. It depends on how full my mental load is at the moment and how well I have been taking care of myself lately. I typically set alarms for everything though, just in case I end up forgetting to check the calendar, which happens often.

I truly don’t know how people with ADHD managed before the reminders app. What a gift that is to people like me.

5. Sweat + Sleep = Symptom Management Gold

Workouts are non-negotiable for me. I aim for 4–5 sessions a week that mix weightlifting, mountain biking, running, and something restorative like walking or yoga. The movement helps quiet my racing brain, organize my mental load, and it’s typically where I also get my best ideas for writing for the blog or other freelance work.

Sleep is just as essential as anything else I do for my well-being. I aim for at least seven hours a night, usually heading to bed around 8:30–9:00 during the school year and a bit later—closer to 9:30–10:00—in the summer. When I don’t sleep well, my ADHD symptoms ramp up, my patience wears thin, and my mood tanks. I also find myself reaching for sugar and other foods that only make things worse. It’s a vicious cycle, which is why sleep remains one of my top priorities.

Giving Myself Grace (Because Perfection ≠ Progress)

Some weeks the workouts drop to 2, the planned meal turns into diner burgers, and the laundry pile becomes a small mountain. But that’s real life—and it doesn’t mean I’ve failed. I’ve learned to aim for progress over perfection, knowing that every small choice still counts. The goal isn’t to be perfect; it’s to keep coming back to the habits that help me feel my best, even when the week gets messy.

Final Thoughts

Medication will always have a place in the ADHD conversation, and every brain deserves the toolkit that works best for it. Mine just happens to thrive on protein-packed lunches, a well-timed Americano, and relentless iPhone alerts.

If you’re exploring non-Rx strategies, I hope my story gives you a realistic glimpse of what’s possible—imperfections, toddler tantrums, and all.

Let’s not lose our minds together,

Tori