The ADHD "Body Maintenance" Checklist
When you’re dealing with an ADHD brain, a wall of text is the enemy, but a visual roadmap is a best friend.
Since the research highlights how ADHD symptoms ripple out into physical health, accidents, and lifestyle choices, I’ve put together a checklist designed to bypass the "Executive Functioning Wall."
1. The "Safety First" (Literally) Routine
Driving: Use a "Do Not Disturb" mode on your phone that activates via Bluetooth. If the research says we’re prone to "erratic steering," the last thing we need is a TikTok notification.
The "Launchpad": Keep a basket by the door for your keys, wallet, and medication. If it isn’t in the "launchpad," it doesn’t exist.
2. The Health Symptom Audit
The Gut-Brain Link: Keep a simple note on your phone. Does your stomach flare up when you're stressed? Mention the IBS/ADHD link to your doctor; they often need to be treated together.
Allergy Check: If you’re constantly "foggy," check if it’s ADHD or untreated asthma/allergies. The inflammation from one often worsens the other.
3. The "Low Impulse" Food & Fuel Plan
Dopamine Snacking: We often eat because we’re bored, not hungry. Keep "high-stimulation" healthy snacks (crunchy carrots, spicy nuts) to satisfy the brain without the "sugar crash" cycle.
Hydration Stations: Keep a water bottle in every room. If you have to walk to the kitchen to get water, you will end up cleaning the microwave and forgetting to drink.
4. Sleep Hygiene (The ADHD Version)
The "Reverse Alarm": Set an alarm for 9:00 PM to start slowing down.
The Brain Dump: Keep a notepad by your bed. If you have a "genius idea" at 2:00 AM, write it down so your brain feels safe enough to let it go and sleep.
5. Medical Advocacy
Be Direct with Docs: Show your doctor the stats about ADHD and cardiovascular risk. Ask for regular blood pressure and cholesterol checks, especially if you are on stimulant medication.
Why This Matters
As the study by Joseph et al. (2018) pointed out, adults with ADHD have higher rates of hospital visits and work impairment. By checking these boxes, you aren't just "organizing"—you are actively lowering your mortality risk and keeping your "health utility value" high.
