What can help you beside INCUP with ADHD?

Even for myself is a surprise how much interest my post on INCUP (the combination of Interest, Novelty, Challenge, Urgency, and Passion) and ADHD got recently. So figured I’d dive deeper to check other solutions beside INCUP for Attention Deficit Hyperactivity Disorder (ADHD). It is a neurodevelopmental disorder that affects millions of people worldwide. People with ADHD struggle with inattention, hyperactivity, and impulsivity. While medication is a common treatment option for ADHD, there are other tools and strategies that can be used to manage symptoms. In this post, we will discuss what you can use besides INCUP to help you with your ADHD.

Cognitive Behavioral Therapy (CBT)

CBT is a type of therapy that focuses on changing negative thoughts and behaviors. It can be used to treat ADHD by helping individuals develop coping strategies and changing their perspective on their symptoms. CBT can also help individuals develop time-management skills and organization strategies, which can be helpful for managing ADHD symptoms.


Exercise is an effective way to manage ADHD symptoms. It helps to increase dopamine levels, which can improve focus and attention. Exercise also helps to reduce hyperactivity and impulsivity. Individuals with ADHD should aim to incorporate regular exercise into their daily routine.

Mindfulness Meditation

Mindfulness meditation can help individuals with ADHD develop a greater awareness of their thoughts and behaviors. It can also help to reduce stress and anxiety, which can worsen ADHD symptoms. Mindfulness meditation can be practiced anywhere, and there are many resources available online to help individuals get started.


A healthy diet can help to manage ADHD symptoms. Foods that are high in protein and complex carbohydrates can help to improve focus and attention. Omega-3 fatty acids, found in fish and nuts, have also been shown to improve ADHD symptoms. On the other hand, processed foods, sugary drinks, and caffeine should be avoided, as they can worsen symptoms.


Getting enough sleep is essential for managing ADHD symptoms. Lack of sleep can worsen symptoms such as inattention, hyperactivity, and impulsivity. Individuals with ADHD should aim to get 7-9 hours of sleep per night and develop a consistent sleep routine.

Time Management

Developing time-management skills is crucial for managing ADHD symptoms. Individuals with ADHD should develop a schedule or planner to help them stay organized and prioritize tasks. Breaking down tasks into smaller, manageable steps can also be helpful.

Support Groups

Joining a support group can be a great way to connect with others who are also managing ADHD. Support groups provide a safe and supportive environment for individuals to share their experiences and learn from others. Many support groups are available online, making them accessible to anyone.

In conclusion, while medication may be a common treatment option for ADHD, there are many other tools and strategies available to manage symptoms. Cognitive-behavioral therapy, exercise, mindfulness meditation, diet, sleep, time management, and support groups are just a few examples of what can be used besides INCUP to help individuals with ADHD manage their symptoms. It’s important to remember that everyone’s experience with ADHD is unique, and what works for one person may not work for another. Therefore, it’s essential to explore different options and find what works best for you.

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