How to Clear ADHD Brain Fog: Identify Triggers and Relax

If you’re struggling with ADHD brain fog, you’re not alone. Many people with attention deficit hyperactivity disorder (ADHD) experience mental clarity issues and overall moodiness. Luckily, there are natural remedies for how to clear ADHD brain fog.

ADHD can cause brain fog as a result of the chaotic and disorganized thoughts associated with the condition. If you are suffering from ADHD brain fog, there are a few natural methods for how to clear ADHD brain fog.

First, try to establish a regular routine and stick to it as much as possible. This will help to organize your thoughts and make it easier to focus. Additionally, try to get plenty of exercise and sleep as both of these things can help to improve your overall mental clarity.

Finally, consider trying some relaxation techniques such as meditation or yoga to help you calm your mind and ease any racing thoughts.

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How to Clear ADHD Brain Fog

If you suffer from ADHD, you know how difficult it can be to focus and stay on task. Unfortunately, this can lead to a lot of frustration and even anxiety.

But there is hope! Learning to identify your triggers can be a major help in managing your ADHD.

What are triggers?

They are anything – both internal and external – that can cause a person to become distracted or disorganized. Once you know what your triggers are, you can start to work on finding ways to avoid them or deal with them in a more constructive way.

Here are some of the most common types of triggers.


For many people with ADHD, background noise can be a huge trigger. Unfortunately, this can be a tough one to avoid. But there are some things you can do to help mitigate the effects of noise.

For example, you could try wearing earplugs or noise-canceling headphones. Or, if you work better with music, try finding a relaxing playlist that helps you focus.

Visual Stimuli

Too many visual stimuli can be overwhelming for people with ADHD. If you find yourself getting easily distracted by things around you, try to declutter your workspace and eliminate any unnecessary distractions.

If that’s not possible, try wearing an eye mask or working in a dimmer environment.

Lack of Structure

A lack of structure can be a major trigger for people with ADHD. If you find yourself struggling to focus when you don’t have a set plan, try to create a more structured environment for yourself.

This could involve making a daily to-do list or setting aside specific times for different tasks.


Many people with ADHD are perfectionists, which can be a major trigger. If you find yourself getting bogged down with the details or getting frustrated when things don’t go perfectly, try to let go of some of your perfectionist tendencies.

This can be a tough one, but it’s important to remember that done is better than perfect!

Learning to identify your triggers is an important first step in managing your ADHD. Once you know what your triggers are, you can start to find ways to avoid or deal with them in a more constructive way. If you need help, don’t hesitate to reach out to a qualified mental health professional.

Key Takeaway: There are many different types of triggers that can cause ADHD symptoms. Learning to identify your triggers is an important first step in managing your ADHD.

Get Enough Sleep

According to the National Sleep Foundation, 60% of Americans report having sleep problems a few nights a week or more. And those sleep problems can have a big impact on your life.

Not getting enough sleep can lead to a whole host of problems, including daytime fatigue, irritability, and difficulty concentrating. It can also make you more likely to make mistakes, and even to have accidents.

But that’s not all.

Sleep deprivation can also lead to serious health problems, including obesity, heart disease, and type 2 diabetes.

How to clear ADHD brain fog by getting enough sleep?

1. Set a Regular Sleep Schedule

One of the best things you can do for your sleep is to establish a regular sleep schedule. That means going to bed and getting up at the same time every day, even on weekends.

2. Create a Bedtime Routine

A bedtime routine can help signal to your body that it’s time to wind down for the night. That might mean taking a warm bath, reading a book, or doing some relaxation exercises.

3. Make Your Bedroom Comfortable

Your bedroom should be a haven for sleep. Make sure it’s dark, quiet, and cool.

Remove any distractions, such as TVs or computers.

4. Limit Caffeine

Caffeine can stay in your system for up to 8 hours, so it’s best to avoid it in the afternoon and evening.

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5. Avoid Alcohol Before Bed

While a nightcap might make you feel sleepy, alcohol actually disrupts sleep. So it’s best to avoid it in the hours before bed.

6. Get Up and Move

Regular exercise can help you sleep better. But avoid working out too close to bedtime, as it can make it harder to fall asleep.

7. Practice Some Relaxation Techniques

There are a number of relaxation techniques that can help you fall asleep, such as deep breathing or progressive muscle relaxation.

8. Check Your Medications

Some medications can interfere with sleep. If you’re taking any medications, talk to your doctor to see if they might be the cause of your sleep problems.

Key Takeaway: Create a regular sleep schedule to help improve sleep quality.

Eat a Healthy Diet

How to clear ADHD brain fog?

If you’re looking for ways to boost your brain power, eating a healthy diet is a great place to start.

Omega-3 fatty acids are a type of healthy fat that’s been shown to improve brain function. You can find Omega-3 fatty acids in fatty fish like salmon, mackerel, and sardines, as well as in nuts and seeds like flaxseeds and chia seeds.

Another type of healthy fat that’s good for your brain is monounsaturated fat. This type of fat can be found in olive oil, avocados, and nuts like almonds and cashews.

In addition to healthy fats, there are other nutrients that are important for brain health, like vitamin B6, vitamin B12, and folate. These nutrients can be found in a variety of foods, including leafy green vegetables, poultry, eggs, and fortified cereals.

Eating a healthy diet is one of the best things you can do for your brain.

Key Takeaway: Eating a healthy diet with plenty of healthy fats, vitamins, and minerals is essential for brain function.

Exercise Regularly

If you’re like most people with ADHD, you’re probably looking for anything that can help improve your focus and concentration. And while medication can be a big help, there are also some natural remedies that can make a difference.

One of those is exercise. It might seem counterintuitive – after all, when you’re trying to focus, the last thing you want to do is move around. But the benefits of exercise for ADHD are well-documented.

And it doesn’t have to be intense exercise – even a moderate amount of activity can make a difference.

So how does exercise help with ADHD?

There are a few ways.

First, it increases blood flow to the brain, which can help improve focus and concentration.

It also helps to release endorphins, which have mood-boosting effects.

And finally, it can help to reduce stress, which can be a big trigger for ADHD symptoms. Just a few minutes of exercise a day can make a big difference.

Key Takeaway: Exercise helps improve focus and concentration, reduces stress, and boosts mood – all key factors in managing ADHD symptoms.

Take Breaks and Relax

You’re constantly running around trying to get things done and meet deadlines. However, this can often lead to feeling frazzled, anxious, and stressed. It’s important to remember that your brain needs breaks too!

Just like your body, your brain needs time to relax and rejuvenate. One way to help your brain take a break is to schedule some downtime each day. This can be something as simple as taking a few minutes to yourself to read or take a bath.

Another way to help your brain take a break is to practice some mindfulness. This means being present in the moment and focusing on your breath. This can be a great way to de-stress and clear your mind.

If you’re not sure how to get started with mindfulness, there are plenty of resources available online or you can download a mindfulness app.

Key Takeaway: It’s important to give your brain breaks throughout the day in order to reduce stress and improve overall mood.


If you live with ADHD, you may be all too familiar with the feeling of brain fog. That sense of mental fatigue and forgetfulness can make it tough to focus, stay organized, and complete tasks.

Hopefully, our tips on how to clear ADHD brain fog can help you cope when triggers happen.

If you’re struggling with chronic brain fog, it’s important to see your doctor. They can rule out any underlying medical conditions and help you find the best treatment options.