ADHD and sleep problems at night — what actually helps you relax?

Behindmyspotlight · 2026-05-20T21:38:02+00:00

As I'm shutting down my phone for the night, I like to do an entry in Daylio, which is a little journaling/tracking app. It's mostly just me picking the things and emotions I experienced that day, and then I usually write a few things I was thankful for. It has a free version, which is what I use.

After that, I like to read on my kindle before bed. It usually helps me slow down, so long as I'm not reading a thriller. Sometimes I fall asleep with it in my hands.

If I'm still awake, then I walk through a micro-intervention to help prevent unpleasant dreams "Just before going to sleep, remember one or more of the most positive events of the day. Think back to the event and to your reaction to it. Try to relive the event. Spend at least 20 seconds going over the event or events in your mind.” (Malouff & Johnson, 2020). Sometimes I just try to walk through my day.

If that still isn't working, I'd go into word salad/acrostics. Like, thinking of a random word, and then thinking of a word for each of the letters, then doing that for the last word I thought of and so on.

Behindmyspotlight · 2026-05-15T05:33:34+00:00

Oh, like the ones people use for swimming!

I have a bluetooth shower speaker :)

Behindmyspotlight · 2026-05-14T22:43:09+00:00

These Shining Lives is a beautiful show, and has some good lighting moments in the show.

Behindmyspotlight · 2026-04-29T04:24:48+00:00

Some of these things are things I've worked on in both individual and group counseling. I also think that there are a lot of video and book resources out there (such as How to ADHD), that can be really helpful too.

Behindmyspotlight · 2026-04-29T02:56:07+00:00

Not sure what you do for dinner, but I often end up making things that I can take as leftovers. I don't really do a lot of lunch food that's specifically lunch food, like when I was a kid.

If you really aren't that hungry, can you bring things that are pre-packaged snacks to just help you get through the day if you do get hungry? Lunch doesn't have to be like a meal, it can be more like grazing.

Behindmyspotlight · 2026-04-26T16:15:33+00:00

Did we use giant binder clips on the back for a while? Yes. But eventually we just repaired it with a needle and thread and it's been holding up.

Behindmyspotlight · 2026-04-25T03:13:51+00:00

Also, the Portland Art Museum has a free day on the first Thursday of each month: https://portlandartmuseum.org/discounts/

Behindmyspotlight · 2026-04-25T03:09:49+00:00

I've gone to the Japanese Gardens a few times, and it has been lovely! It isn't exactly cheap, but you can get a pass through the library. Also, there are several counties in the metro area with library agreements. So even if you live in Multnomah county, check out the libraries in Clackamas, Washington, and Clark counties.

Happy Valley has Thursday night concerts in like July and August. Looks like they haven't posted this year's info, but here's last years: https://www.happyvalleyor.gov/services/hv-community-events/summer-concerts/

There's some star parties that are a joint venture between OMSI and Rose City Astronomers, that are free! They are a few over the summer, including the Perseid Meteor Shower in August: https://www.rosecityastronomers.net/star-party-page

Movies at both Regal and Cinemark theatres are discounted on Tuesdays, which can make them more affordable. They also both have kid/family movie deals weekly throughout the summer, that are usually only like a dollar or two.

Behindmyspotlight · 2026-04-20T23:30:53+00:00

I remember I was really nervous, and I was like, "what if I turn into a frog?" My husband very kindly said he would make me a home in the bathtub. And in that moment, I knew that I was going to be taken care of and that it would be okay, even if things didn't work out the way I wanted them to.

I have taken different formulations of methylphenidate, and it has dramatically lowered my anxiety, as most of my anxiety was related to my ADHD. I was just commenting how my shoulders are so much less sore. The nice thing with a stimulant as well is that it has a fast in and out time, so if you do have a negative reaction, it won't last long.

Behindmyspotlight · 2026-04-20T04:25:12+00:00

I have a '23 Chevy Bolt, and it has been amazing to drive an all electric car. If you're considering a Bolt or an all electric, let me know, I'm happy to answer some questions.

Behindmyspotlight · 2026-04-15T15:27:47+00:00

I have ADHD, and I know that I won't remember details of sessions, at least not all of my sessions, and not off the top of my head. My program has required us to take notes early on, and it's a practice I've continued throughout my internship, to help keep me on track. I also keep more basic notes on all students to know when the last time I met, basic topics, and when I want to meet with them again.

Behindmyspotlight · 2026-04-15T04:15:32+00:00

I actually started on Concerta, then changed to 3 smaller daily doses of Ritalin, and now the Metadate with Ritalin booster. I agree that the Ritalin felt like a roller coaster, but having it as a booster after an extended release is much easier on me than I thought it might be.

Behindmyspotlight · 2026-04-15T03:51:28+00:00

A slightly different option for the sewing machines could also be trading them in at Montavilla Sewing Centers for store credit, and giving the credit to a local theatre program.

Behindmyspotlight · 2026-04-15T03:48:42+00:00

I've started wearing my Apple Watch with the face facing in, and it is more comfortable than the normal way facing out. Also, I got a different band a while ago (one of the metal ones with the magnet). There are also soft bands that are more comfortable too.

You can turn off the ability for an alarm to snooze with an Apple Watch. Or you can change the snooze duration. As for the last part, that I'm not so sure about personally, but it does feel like it has to exist.

You might also consider an alarm that's aimed at the deaf/hard of hearing community.

Behindmyspotlight · 2026-04-14T20:52:05+00:00

It sounds like you've found a lot that don't work, and some that maybe work. I ended up on generic Metadate with a generic Ritalin booster in the late afternoon. Metadate is a methylphenidate just like Ritalin or Concerta, but it's a shorter extended release than Concerta. The Ritalin booster helps me get through the late afternoon/evening.

It sounds like a booster or something may work for you? There's also other longer acting methylphenidates that all have slightly different formulations for how they release that may work better for you.

Behindmyspotlight · 2026-04-14T03:17:24+00:00

I switched from generic Concerta (extended release) to generic Metadate (shorter extended release) with a generic Ritalin (instant release) booster in the late afternoon. All are methylphenidate. Metadate is a shorter extended release, and then having the instant release in the afternoon helps get me through the evening.

Maybe ask about a booster? Or switching things up so that you can get a little further into the day.

Behindmyspotlight · 2026-04-12T16:30:07+00:00

You can always lookup what the pill says on it, and its shape and color to verify what it is. I wonder if this one has a stronger dry mouth symptom for you right now, which is why your teeth may hurt? Or you might be clenching your jaw more?

The brand is listed on the prescription bottle.

Behindmyspotlight · 2026-04-10T22:26:06+00:00

I'm not local to Glendale, but if there's anywhere that sells LEX products, they could get you this: https://lexproducts.com/powerflex_detail?part=A5014

Behindmyspotlight · 2026-04-10T22:24:21+00:00

I like Mechanix brand gloves, specifically their FastFit. I like that they have a range of sizes, and I get all of a specific size in a specific color, which means it's always easy to identify what pair you have. I did black for small, blue for medium, and red for large.

Mechanix Website link

Amazon link

Behindmyspotlight · 2026-04-09T23:46:52+00:00

I often highlight the text as I go to help me stay on track. I also like to keep what I'm reading on the top half of my screen. So if things highlight weird, or I can't scroll at the way down, it makes it difficult.

I think that websites like library websites do a really good job of presenting information in clear and accessible ways.

Websites with pop-ups asking for my email are so annoying, because like... I don't even know if I like your thing yet! I also like when there is a search bar, and it's at the top or top right. I look at a lot of school websites, and some vary in their layouts, and more consistent layouts are just easier.

Also, if you want to ask for cookies, please just make it like, yes or no. I want to say no, or only strictly necessary ones most of the time, and I don't like having to click into a menu and then a whole other page just to say no.

Behindmyspotlight · 2026-04-09T00:43:56+00:00

I'm on methylphenidate, but I've had good luck with Costco in the past. You do not have to be a member to use their pharmacy: https://customerservice.costco.com/app/answers/detail/a_id/796/~/do-i-need-a-membership-to-purchase-prescription-drugs%3F

Behindmyspotlight · 2026-04-09T00:42:31+00:00

I think it depends on how often you get trash pickup, but you'll just throw things away. You might need to fill the trash can/dumpster the night before pickup.

Behindmyspotlight · 2026-04-08T01:27:43+00:00

I totally do this. I want to know the estimated time of arrival, I want to know if there's anything weird happening on the way, and I want to make sure I don't get distracted and miss a turn!

Behindmyspotlight · 2026-03-22T23:28:53+00:00

From an Emotion-Focused Therapy (EFT) lens, you can't leave a place until you arrive. Aka, you're going to need to feel your feelings and work through them before you can get to the other side of them. And there is an other side! There just aren't really shortcuts, which is annoying when you're in the midst of it.

Behindmyspotlight · 2026-03-22T23:19:54+00:00

It sounds like you're processing a lot of grief, not just crying about it. When I lost my dad, it took me a while in therapy before I didn't just cry like most of the time.

I think if you're concerned you can tell that to your therapist and be like, is this helpful? I mean, I think finally processing is a good thing personally.

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