The Adderall Shortage Is No Joke: Here Are 7 Ways To Cope, From An Editor With ADHD

Last month, the FDA announced a nationwide shortage1 of instant-release amphetamine mixed salts (commonly referred to as the brand name Adderall). These supply chain issues may take a while to resolve, with the latest reports predicting shortages that continue into 2023.

Unfortunately, there isn't a direct substitute for Adderall. Even trying another medication commonly prescribed to treat ADHD (e.g., Concerta, Vyvanse, Ritalin) can come with intense side effects. The process requires a lot of trial and error and doctor appointments before finding a brand and dose that works—a process I'd be willing to bet you know intimately and aren't eager to repeat. Considering some people have gone days, weeks, or even months without their medication, time is of the essence.

I wasn't diagnosed with ADHD until earlier this year at 26, so I picked up quite a few coping mechanisms over the years that helped improve my focus and concentration without medication in school and at work. And I've gotta be honest—the advice I've seen doctors and reporters give in recent articles totally sucks.

For example: One article from Harvard Health Publishing even linked to a list of coping mechanisms that include "being realistic with your time" and "putting off procrastination" by simply adding procrastination to your to-do list to "fool yourself into actually starting your work." If only it were that easy…

Getting outside first thing in the morning helps synchronize your circadian rhythm, which is regulated by neurotransmitters dopamine2 and norepinephrine3, aka noradrenaline. Stimulant medications (like Adderall) boost the availability of dopamine and norepinephrine in the brain to help improve your attention and focus.

By starting your day with natural light, you're not only regulating your circadian rhythm (which is beneficial for digestion, immune health, sleep, etc.) but also getting a dose of key neurotransmitters that folks with ADHD have notoriously low levels of.

Ideally, you should do this within the first hour of waking, but take it from me—if you don't head straight outside after opening your eyes, you're probably going to miss that one-hour window.

Head inside because now it's time for a cold shower! In a study published in the European Journal of Applied Physiology, researchers found that immersion in cold water (i.e., 57 degrees Fahrenheit) raised participants' noradrenaline and dopamine levels by 530% and 250%4, respectively! 

With so many nootropic supplements available on the market today, finding a temporary replacement while you wait for this shortage to end is a no-brainer.

A 2017 Psychological Research review found that binaural beats can help enhance attentional focus11 by increasing gamma wave activity—essentially, they increase your brain's attention span and help you process information. I like to start my writing sessions with at least 5 to 10 minutes of binaural beats to get my brain in the zone and ready to focus. Neuroscientist Andrew Huberman, Ph.D., recommends listening to 40 Hz binaural beats 30 minutes before needing to focus, which could also be something to experiment with.

However, there's scientific value for different "colored" noises as well: In a 2019 Complementary Therapies in Medicine review, researchers suggest that white noise can be beneficial for individuals with ADHD—particularly for improving auditory symptoms12.

Recently, brown noise has also become popular among ADHD online communities, but we don't have scientific studies demonstrating its benefits or explaining if it's more effective than white noise. Personally, I like using brown noise when I'm really trying to concentrate because it delivers a steady low-frequency sound free that seems to drown out interrupting thoughts.

If you've tried all of these options and still can't seem to summon enough motivation or concentration, turn on instrumental music from your favorite movie, show, or video game. (I'm partial to Marvel film scores that help me channel my inner Avenger.)

I call my phone a "suction zone" because it's far too easy to get sucked in and lose track of time. Our brains seek dopamine more than the average person, and digital technology depends on its dopamine-inducing effects to keep you coming back for more.

If you find yourself stimming, overwhelmed with racing thoughts, or zoning out because of sensory overload, you're likely overstimulated. Whenever I point out that my partner (who also has ADHD) is unconsciously and aggressively shaking his leg, he often explains that his ADHD "needs somewhere to go." 

Know that you're far from alone—many people with ADHD are seriously struggling right now as they navigate their daily lives during the Adderall shortage.

For support and guidance through this difficult time, consider finding a therapist or ADHD coach (if you don't have one already). Talk to your neurodivergent peers and family members as well—even if they aren't directly affected by the shortage, they understand the struggles of coping without medication.

The sad truth is that society simply wasn't designed for neurodivergent individuals. It's hard enough keeping up with school, work, parenting, and other responsibilities when you have ADHD, but having a tried-and-true tool ripped away from you unexpectedly brings a whole new challenge. Focus on implementing some of these neurohacks and habits to help you cope during this frustrating shortage.