Understanding ADHD
Attention-deficit hyperactivity disorder (ADHD) is a specific developmental disorder seen in both children and adults. ADHD consists of deficits in behavioral inhibition, sustained attention and resistance to distraction. It also affects a person’s ability to control hyperactivity or restlessness.
ADHD is...ADHD is a brain disorder. Is comprised of many symptoms. It is often genetically inherited and disrupts daily life. It is diagnosed by its symptoms, is manageable and is incurable
ADHD is NOT...ADHD is not caused by bad parenting, diet, foot additives, or refined sugar. ADHD is not curable, although is manageable. Is not in your head or imaginary and is not a made up disorder. Is not stricly a childhood disorder and can present in adults also.
Signs and Symptoms of ADHD
The main signs and symptoms of ADHD include:
- Inattention – difficulty concentrating, forgetting instructions, moving from one task to another without completion
- Impulsivity – acting without thinking, talking over the top of others, losing control of emotions easily, being accident prone
- Overactivity – constant fidgeting and restlessness.
No one knows for sure why certain people have ADHD. But health professionals have noticed that the brains of people with ADHD function a bit differently from those of people without it.
In the brain, there are parts that drive your ability to focus (your anterior cingulate cortex) and parts that impact your ability to stop yourself from acting on your thoughts or impulses (your prefrontal cortex).
There are three different ways ADHD presents itself, depending on which types of symptoms are strongest in the individual at the time of diagnosis:
- Predominantly inattentive presentation
- Predominantly hyperactive-impulsive presentation
- Combined presentation (a combination of inattentive and hyperactive-impulsive symptoms)
This article provides an overview of ADHD including signs & symptoms and tips for management.
Tips for Managing ADHD:
- Be Organised
- Use a day planner: Use a calendar, planner notebook or smart device to record all activities and appointments every day.
- Schedule your organization: Add tasks to your planner as actionable appointments. For example, pencil in 15 minutes to tidy up the living room at 7 p.m. every day. Designate 30 minutes to clean up the office as part of an ongoing decluttering project.
- Create a “home” for items: Once you determine where an item belongs, consider that location to be its home. For example, place a tray near your entry to hold your keys, sunglasses and wallet — and always return those items to that spot.
- Use color coding or labels: For work or personal items, color-coded, labeled storage containers and files can prioritize items by topic or importance.
Follow a Routine
- Follow a morning routine: Create a system or a checklist to get ready in the morning or whenever you go out. Set time limits for each and ensure you leave enough time to complete all tasks so you start the day on time and ready to go.
- Have a designated place for your glasses and keys: Always keep your keys, wallet and glasses in the same place, so when you are ready to go you are not held up looking for these items.
- Regulatly chekc emails and mail: check important information like insurance and bills and schedule payment plans for each so they are paid on time.
- Create a routine for chores: Schedule regular chores like laundry and dishes at set days and times every week.
- Use electronic notifications and reminders: Use electronic devices, apps and smart technology to your advantage. Make it a habit to set reminders for appointments and meetings the moment you schedule them. Add notifications for routine responsibilities like taking medications or placing trash outside for pickup.
- Make an exercise routine: Fitness increases the availability of dopamine in the brain, which is often at lower levels than usual for people with ADHD.
Make Tasks Manageable
- Break up large projects into smaller tasks. Instead of one big, daunting project to “complete an assignment,” create separate tasks like this:
- Create a brain dump on the topic
- Write the introduction
- Write the first paragraph
- Write the next two paragraphs
- Complete the assignment
- Edit, alter and make presentable
- The next time you need to start a substantial project, try this exercise: Set a timer for 10 to 15 minutes to do only one of the defined tasks. For those few minutes, keep your attention focused on that task alone. When the timer chimes, decide if you have the energy to continue on that task or, if completed, start a new one for an additional 10 to 15 minutes. If you still feel motivated, reset the timer and continue working in short intervals for as long as you can.
Reduce Distractions
- Turn off notifications: Route calls to voicemail. If you can, turn off message notifications. Check your messages at set times during the day.
- Use noise-canceling headphones: Headphones are ideal for busy or loud environments.
- Choose a quiet space: Request a quiet office space or cubicle.
- Listen to music: Play music or a white noise machine. Research shows that music structure helps the ADHD brain stay on a linear path and address timing deficits. However, not all music works the same way. Loud songs with lyrics can have a distracting effect on some adults with ADHD. The best music options for the benefit of concentration are classical composers and soothing instrumentals.
- Adjust your work schedule: Start work earlier in the day or stay later than usual when it’s quieter at the office.
- Maintain a clean desk: Keep your workspace clutter-free to prevent visual distraction.
Know your Limits
- Many people overextend themselves by taking on more tasks than they can handle or underestimating the amount of time they need to get things done. Nothing creates more pressure than committing yourself beyond your limits day after day.
- Failing to deliver on your promises, whether you’ve made them to your boss, family, friends or yourself, can take the wind out of your sails and leave you feeling even more scattered than usual.
- Learning how to live with ADHD involves recognizing when you’ve reached your limit and need to remove tasks from your plate. When you take time to understand and respect your limits, you empower yourself to commit to less and deliver more often.
Get Professional Help
- Professional advice ensures an accurate diagnosis as a professional assessment can confirm whether ADHD is the underlying cause of difficulties in attention, organization, impulsivity, or other related challenges. If there is an ADHD diagnosis, tailored treatment plans can be created that address specific symptoms and challenges of ADHD. This may include medication, therapy (such as cognitive behavioral therapy), and practical strategies for managing daily life.
- Professional help will improved quality of life. ADHD can significantly impact various aspects of life, including work, relationships, and self-esteem. Professional help can provide strategies to improve organization, time management, and interpersonal skills, leading to better overall functioning and well-being. Professionals who specialize in ADHD understand the unique struggles faced by adults with this condition. They can offer support, education, and resources that empower individuals to manage symptoms effectively.
- As with many other disorders there are often co-occurring conditions. ADHD often co-occurs with other mental health conditions such as anxiety, depression, or substance use disorders. Professionals can identify and address these additional challenges, ensuring comprehensive treatment.
- In some cases, adults with ADHD may benefit from accommodations in the workplace or educational settings. Professionals can assist in navigating these processes and advocating for necessary supports. ADHD is a chronic condition that requires ongoing management. Professionals can monitor progress, adjust treatment as needed, and provide continuous support to help individuals maintain stability and functioning over time.
- Overall, seeking professional help can provide adults with ADHD the tools, support, and understanding they need to effectively manage their symptoms and improve their quality of life.
