The 10-Minute Morning Habit That Crushes ADHD Overwhelm

Apr 4, 2025

Andres Prichel, a health coach and scientist, shares his transformative journey overcoming ADHD. He recounts a decade on Adderall and the pivotal moment he discovered neuroplasticity, which helped him thrive without medication. Topics include the 4 foundational pillars for success: Sleep, Nutrition, Movement, and Mind. He discusses harnessing natural light for sleep, avoiding processed foods, and the mental benefits of exercise. Ultimately, he reveals how embracing challenges can turn into personal strength and fulfillment.

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ANECDOTE

Adderall's Dual Effect on Identity

Andres Prichel took Adderall from age 8 to 18 and believed he had a broken brain.
He felt like a "robot" on meds and drastically different on weekends without them.

INSIGHT

Neuroplasticity Empowers Change

Neuroplasticity reveals the brain can change and improve through habits.
This realization empowered Andres to quit medication and succeed academically.

ADVICE

Morning Light for Energy & Sleep

Get at least 10 minutes of natural morning light to boost energy and vitamin D.
Expose as much skin as possible to the morning sun for optimal benefits.

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I spent a decade convinced I had a "broken brain," relying on the highest dose of Adderall just to get by. But what if the biggest struggle of your life becomes your greatest strength? In this special episode, originally recorded during my conversation with Adam Metwally on his podcast 'That One Time,' I'm sharing that very personal story. I recount the 10 years on medication (from age 8 to 18), the anxiety, the feeling of being disconnected, and the pivotal moment I discovered neuroplasticity – the key that unlocked incredible academic success and helped me get off meds for good.

Together with Adam, I break down the 4 Pillars that were foundational to my transformation: Sleep, Nutrition, Movement, and Mind. You'll hear the specific, actionable strategies I personally used – like optimizing light exposure for circadian rhythm, managing core body temperature for deep sleep, fueling my brain with targeted nutrition (and avoiding common pitfalls like processed foods and potential heavy metals), harnessing progressive overload training for mental resilience, and implementing powerful time and attention management techniques that allowed me to thrive without medication.

Ultimately, I learned to reframe that challenging decade not as a curse, but as the "best thing that ever happened" because it led me to dedicate my life to this work. This conversation goes beyond just my story; it’s about turning struggle into strength and reclaiming your power through understanding your own biology. If you're looking to enhance focus naturally, navigate the complexities of ADHD or stimulant medication, or optimize your cognitive performance by mastering the fundamentals, I encourage you to listen to this deep dive recorded on 'That One Time with Adam Metwally'.

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TIMESTAMPS:
00:00 From Adderall to Empowerment
11:20 The Four Pillars of Health
17:12 Mapping an Ideal Week for Focus
20:03 The Science of Sleep and Dopamine Sensitization
39:37 The Role of Supplements in Sleep Management
44:13 Nutrition Strategies for ADHD
56:11 Heavy Metals and Their Impact on Health
01:06:40 Exercise and ADHD: Finding the Right Routine
01:10:45 Mental Health: The Final Pillar
01:11:40 The Interplay of Nutrition, Sleep, and Recovery
01:15:31 Mastering Attention Management
01:21:32 The Power of Planning and Time Management
01:24:01 Transforming Perceptions of ADD
01:29:23 The Journey to Self-Actualization
01:32:18 Exploring Natural Solutions for Focus
01:39:29 Finding Meaning in Life Through Authenticity

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