What is ADHD?

Attention Deficit Hyperactivity Disorder (ADHD) is a common neurodevelopmental condition that affects both children and adults. It involves patterns of inattention, hyperactivity, and impulsivity that are more intense than typically observed in people at a similar stage of development.

Diagnostic Criteria for ADHD

To be diagnosed with ADHD, six or more symptoms must be present from childhood and significantly interfere with daily life:

1. Inattention:

• Primary difficulty initiating tasks.

• Low energy, low motivation, absent mindedness.

• Difficulty sustaining attention in tasks or activities.

• Zoning out; losing track of the story.

• Poor memory; frequently losing items needed for tasks (e.g., keys, wallet).

2. Hyperactivity:

• Primary difficulty finishing tasks.

• Distractibility; poor prioritization and disorganization.

• Physical hyperactivity; restlessness, fidgeting, tapping hands or feet, squirming in seat.

• Talks excessively, blurting out, inappropriate volume.

• Frequently interrupts or intrudes on others.

• Has difficulty waiting for their turn.

What This Means for You

Having ADHD means you have difficulty controlling the speed of information processing. I often refer to this as the “conveyer belt in your head” moving too quickly (hyperactive) or too slowly (inattentive). Too fast and you’re pelted in the face with packages from the belt, switching focus to whatever is in front of you as tasks pile up around you. Too slow and you’re forever waiting to start the task as it builds up on the belt becomes too overwhelming to contemplate catching up.

You process attention and activity differently, which can make certain tasks and responsibilities more challenging. However, with practical skills, interventions, experience, and sometimes medications, you can learn to manage these difficulties effectively and productively.

Practical Skills and Interventions

1. Organizational Tools:

• “Put what’s inside your brain, outside your brain.”

  • Don’t rely on the “conveyer belt in your head” to provide and organize your data; plan and organize outside your head

• Use planners and digital calendars to track tasks and deadlines.

  • Consider the Now, Next, Later Technique

    • Write out on in a physical medium these three sections and update them throughout your day

    • Now - what you are doing now; often taken for granted when distractibility is frequent

    • Next - the very next thing you need to do; helps you maintain your original priorities

    • Later - something important to get done at some point; maintains priority but doesn’t compete with higher needs

• Set reminders on your phone for important activities and appointments.

• Break tasks into smaller, manageable steps to make them less overwhelming.

2. Environment Management:

• Create a quiet, clutter-free workspace to reduce distractions.

• Use noise-canceling headphones to block out disruptive sounds.

3. Time Management:

• Prioritize tasks based on importance and deadlines.

• Use timers to allocate specific time blocks for tasks and breaks.

Importance of a Healthy Lifestyle

1. Diet:

• Maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.

• Limit intake of sugar and caffeine, as they can exacerbate symptoms.

2. Exercise:

• Engage in regular physical activity to improve focus, reduce anxiety, and decrease hyperactivity.

• Aim for at least 30 minutes of exercise most days of the week.

3. Sleep:

• Aim for 6-9 hours of sleep per night. Note that both too little (<5 hours) and too much (>9 hours) sleep can be detrimental.

• Establish a consistent sleep schedule.

• Develop a bedtime routine to promote better sleep hygiene.

4. Socialization and Support:

• Stay connected with friends and family.

• Consider joining support groups for adults with ADHD to share experiences and strategies.

5. Therapy and Therapeutic Activities:

• Behavioral therapy can help develop effective coping strategies.

• Activities like meditation, hobbies, and sports can reduce stress and improve focus.

The Role of Medication

Medications can be very effective in managing ADHD symptoms. They help improve attention, focus, and self-control but are not a cure. Medications work best when combined with other interventions like therapy and lifestyle changes.

Types of ADHD Medications:

• Alpha Agonists (e.g., Guanfacine, Clonidine): Reduce hyperactive symptoms by calming the nervous system, which indirectly improves focus.

• Non-Stimulants (e.g., Strattera, Qelbree): Enhance focus by retaining more norepinephrine, a chemical involved in attention.

• Stimulants (e.g., Adderall, Ritalin): Improve attention by increasing norepinephrine and dopamine levels, which help with focus and filtering distractions.

Final Thoughts

Living with ADHD requires a comprehensive approach that includes practical skills, healthy lifestyle choices, therapy, and possibly medication. With the right strategies and support, you can effectively manage your symptoms and lead a fulfilling life.