Creating Balance: Daily and Weekly Practices for ADHD and Bipolar Wellness

Living with ADHD or bipolar disorder presents unique challenges that can significantly impact daily functioning and overall well-being. However, with structured practices and intentional lifestyle choices, individuals with these conditions can achieve greater balance and stability. The LifeScaping Balance Wheel offers a holistic framework for addressing multiple dimensions of health, from cellular to life balance.

Understanding Cellular Balance

At the foundation of wellness is cellular balance. Our bodies consist of atoms that vibrate at specific frequencies, and these frequencies can be affected by what we consume, breathe, and experience. For those with ADHD or bipolar disorder, maintaining cellular balance is especially crucial because:

• Toxic substances, adverse environmental exposures, and stress can lower the body’s bio-electric field.
• A balanced cellular environment supports optimal brain function.
• Self-regulation of cellular systems can improve focus, mood stability, and energy levels.

Body Balance: Creating Physical Homeostasis

Homeostasis—the body’s ability to maintain internal stability—can be particularly challenging for individuals with ADHD and bipolar disorder. Key practices to support body balance include:

Exercise & Fitness Practices

• Daily Movement: 30 minutes of moderate activity daily, even broken into three 10-minute sessions
• Nature Walks: Combining exercise with grounding in natural environments
• Rhythmic Activities: Swimming, dancing, or cycling can help regulate brain waves
• Strength Training: Twice weekly sessions to build muscle and improve body awareness
• Consistency Over Intensity: Establish a sustainable routine rather than pushing too hard

Nutrition Strategies

• Regular Meal Timing: Eating at consistent times helps stabilize blood sugar and mood
• Protein with Every Meal: Supports sustained focus and attention
• Omega-3 Rich Foods: Fatty fish, walnuts, and flaxseeds support brain health.
• Complex Carbohydrates: Provide steady energy without spikes and crashes
• Hydration: Aim for half your body weight in ounces of water daily
• Minimize Stimulants: Reduce caffeine and sugar, which can exacerbate symptoms.
• Food Journal: Track how different foods affect your mood and focus

Brain Balance: Managing Cognitive Function

The brain’s electrical patterns are particularly relevant for those with ADHD and bipolar conditions. Practices to support brain balance include:

Daily Brain-Balancing Routines

• Meditation: Start with just 5 minutes daily and gradually increase
• Breathwork: Practice 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8) during transitions
• Brain Training: Use apps designed for cognitive skills like attention and memory
• State-Shifting Activities: Learn to recognize when you’re in Beta (active), Alpha (creative), or Theta (intuitive) states
• Single-Tasking: Focus on one activity at a time with full attention
• Cognitive Breaks: Take 5-minute mental rest periods between tasks

Inner Balance: Emotional Regulation

Heart rhythm patterns significantly impact cognitive function and emotional stability, a crucial area for those with ADHD and bipolar disorder:

Emotional Regulation Practices

• Heart-Focused Breathing: Practice coherent breathing while focusing attention on the heart area
• Mood Tracking: Journal daily to identify patterns and triggers
• Emotional First Aid Kit: Create a personalized list of activities that help during emotional extremes
• Gratitude Practice: Note three specific things you’re grateful for each day
• Visualization: Spend 5 minutes daily imagining yourself handling challenging situations calmly
• Body Scanning: Regular check-ins to notice where you hold tension
• Social Connection: Schedule regular time with supportive people

Mind Balance: Integrating Feminine and Masculine Energies

Creating a balance between flexibility (traditionally associated with feminine energy) and structure (usually associated with masculine energy) is beneficial for ADHD and bipolar management:

Mind Balancing Practices

• Structured Flexibility: Create routines with built-in options
• Perceptual Position Shifts: Practice seeing situations from multiple perspectives
• Self-Observation: Regular check-ins about your thinking patterns without judgment
• Values Clarification: Regularly revisit what matters most to you
• Intention Setting: Begin each day with clear, positive intentions
• Mindful Media Consumption: Be selective about information intake

Life Balance: Integrating Work and Lifestyle

Achieving proper prioritization between career demands and personal well-being is essential for those with ADHD and bipolar disorder:

Weekly Life Balance Practices

• Sunday Planning: Set aside time to plan the week ahead
• Time Blocking: Designate specific times for work, relationships, and self-care
• Energy Management: Schedule demanding tasks during your natural high-energy periods
• Boundary Setting: Practice saying no to activities that deplete your resources
• Leisure Without Guilt: Schedule time for enjoyable activities as non-negotiable appointments
• Nature Connection: Spend time outdoors at least twice weekly
• Digital Detox: Establish regular periods without screens

Activities to Achieve Life Balance

When choosing activities for your weekly routine, focus on those that bring peace, joy, and balance. For ADHD and bipolar management, consider these specific approaches:

Self-Care Practices

• Morning Routine: Establish consistent wake times and morning activities
• Evening Wind-Down: Create a relaxing pre-sleep routine
• Sensory Toolkit: Identify sounds, textures, and scents that help you feel grounded
• Body Therapies: Consider regular massage, acupuncture, or other bodywork
• Sleep Hygiene: Prioritize 7-9 hours of quality sleep in a cool, dark room

Meditation/Prayer/Outdoors

• Guided Meditations: Use recordings designed explicitly for ADHD or bipolar management
• Ecotherapy: Intentional time in forests, near water, or in gardens
• Sunlight Exposure: 15-30 minutes of morning sunlight daily
• Grounding Practices: Direct physical contact with the earth (walking barefoot on grass)
• Prayer or Spiritual Practice: Connect with something larger than yourself

Creativity Practices

• Art Therapy: Expressive drawing without judgment
• Music Therapy: Both creating and listening to music
• Movement Therapy: Dance, tai chi, or other forms of expressive movement
• Writing: Stream-of-consciousness journaling or creative writing
• Cooking: Mindful food preparation as a creative outlet

Relationship Practices

• Communication Skills: Learn and practice clear expression of needs
• Support Groups: Connect with others who understand your experiences
• Relationship Boundaries: Clearly define your needs in relationships
• Quality Time: Focus on depth rather than breadth in relationships
• Vulnerability Practice: Share appropriate struggles with trusted others

Lifestyle for Life Balance

Creating sustainable lifestyle habits is essential for long-term management of ADHD and bipolar symptoms:

Daily Lifestyle Considerations

• Rhythm Over Rigidity: Create consistent daily patterns while allowing flexibility
• Environmental Organization: Reduce visual clutter in living and working spaces
• Light Management: Use blue light filters in the evenings and proper lighting during the day
• Stress Management: Identify and minimize unnecessary stressors
• Medication Integration: If prescribed, create reliable systems for medication adherence

Connections for Life Balance

The synergy of supportive relationships is significant for those with ADHD and bipolar disorder:

Building Supportive Connections

• Professional Support: Regular sessions with healthcare providers
• Peer Support: Connections with others who have similar experiences
• Family Education: Help loved ones understand your condition
• Communication Tools: Learn and practice non-violent communication
• Boundary Setting: Clear, kind limits in all relationships

By integrating practices across these dimensions of the LifeScaping Balance Wheel, individuals with ADHD and bipolar disorder can create a more stable, fulfilling life experience. Remember that balance isn’t about perfection—creating sustainable patterns supporting your unique needs and strengths.

The journey toward balance is ongoing and requires regular reassessment and adjustment. Consider starting with just one or two practices from each area, gradually building a personalized approach to wellness that honors the medicine wheel’s wisdom of interconnection and wholeness.

Thank you,

     Kevin Brough

Kevin Brough – Ascend Counseling & Wellness – Ascendcw.com – 435.688.1111 – kevin@ascendcw.com