ADHD is often frustrating. We get it.
You have goals, drive, and energy, but struggles with organization can make follow-through difficult. You want to show up for your friends and family, but time-management is not easy. You have lots of things that you want to do, but it feels overwhelming to stay on task and avoid distractions. It’s not your fault. We understand that people with ADHD are often trying their hardest to keep themselves structured, but the symptoms interface with their goals and it can become incredibly frustrating.
Like a Rubik’s cube, ADHD is highly complex. There is not just one way to master it. Depending on your personal experiences and unique needs, we’ll talk about the best ways to manage your ADHD symptoms so that you can reach your full potential and thrive in all areas of your life.
Don’t let ADHD hold you back. You CAN achieve your goals.
What is ADHD?
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects an individual’s behavior, attention, and motor skills. It is a condition that is commonly seen in children and often persists into adulthood. There are three different types of ADHD that significantly differ in symptom presentation and treatment response: predominantly inattentive, predominantly hyperactive-impulsive, and combined type.
The predominantly inattentive type is characterized by significant challenges in sustaining attention, staying organized, and following through with tasks. Individuals with this type often have difficulty with goal-directed planning and struggle with processing complex instructions, which makes it hard for them to begin and finish projects. Additionally, the inattentive type can be accompanied by cognitive or academic delays that impede learning and cause frustration. Individuals may seem forgetful or easily distracted, making life’s activities, such as school or work, difficult to manage.
The predominantly hyperactive-impulsive type is characterized by excessive motoric activity such as fidgeting, restlessness, and a struggle to remain seated for prolonged periods. Individuals with this type may also exhibit excessive talking, interrupting others when speaking, and have difficulties waiting their turn. They may engage in a high-risk behavior that presents physical harm or consequences. Individuals with this subtype may struggle with regulating their emotions leading to impulsivity.
The combined type is diagnosed when an individual exhibits symptoms of both inattentiveness and hyperactivity-impulsivity. This type of ADHD is often considered the most severe type and tends to be diagnosed earlier than other types. Individuals may have difficulty with academic or career plans leading to low self-esteem and underachievement. The combination of both types of symptoms presents as an overwhelming challenge to the individual.
The exact cause of ADHD is not yet fully understood, but it is believed to be the result of a combination of both neurological and environmental factors. Research suggests that children with ADHD may have an imbalance of neurotransmitters in the brain, which affects the regulation of attention, motivation, and movement. ADHD may also be associated with a number of environmental risk factors, such as exposure to toxins, nicotine, and other substances during pregnancy or early childhood. Other factors like early life stress, trauma, and parenting style are also believed to play a role in ADHD’s development. Specifically, inconsistent or negative parenting practices, such as neglect, harsh discipline, or lack of positive reinforcement, may also affect children’s attention and behavior, especially if they already have a genetic predisposition to ADHD.
Aside from the inattentiveness and hyperactivity associated with ADHD, it’s also important to understand the emotions that people experience. People with ADHD often struggle to complete tasks and meet deadlines, leading to feelings of frustration and disappointment. They may become easily overwhelmed by the demands of daily life and struggle to stay motivated. Many people with ADHD also experience mood swings, which can range from extreme highs to lows. These mood swings can be triggered by stress, frustration, and negative feedback from others. Plus, individuals with ADHD are at a higher risk of developing anxiety and depression due to the challenges they face in daily life. These conditions can further worsen their ability to deal with emotions and self-regulation. It is important for individuals with ADHD and their loved ones to understand these emotional experiences and seek professional support when necessary.
Common Signs of ADHD
How can therapy help with ADHD?
Therapy is often vital in the treatment of ADHD because it gives people a dedicated, non-judgmental space to focus on addressing the specific symptoms that cause them distress and impairment. To address ADHD symptoms, it’s common for therapists to work with people on structured problem-solving techniques. This is a therapeutic approach that involves breaking down complex tasks into smaller, more manageable tasks, establishing clear goals, and outlining specific steps to achieve those goals. Because individuals with ADHD often struggle with planning, organizing, and decision-making, the structured problem-solving approach provides a framework that is highly effective in helping people improve their executive function skills.
Therapists can also serve as valuable supporters in helping people with ADHD prioritize tasks in their lives. Often, individuals with ADHD struggle to differentiate between essential and non-essential tasks, leading them to consume time on unimportant tasks and fall behind on responsibilities. Through therapy, individuals can express and explore the things that want to be more attentive of in their life and develop concrete steps toward prioritizing them.
Additionally, people with ADHD benefit from therapy because it allows them an opportunity to learn how to avoid distractions that can negatively impact their productivity. A therapist can help someone identify their distractions, such as checking emails frequently, browsing social media, or even talking to colleagues, which can quickly add up and consume valuable time. The therapeutic process will teach people how to avoid these distractions, set boundaries, and create daily routines that help them maximize their goals.
To address impulsivity related to ADHD, therapist will work with people on strategies to recognize impulses and resist acting on them. For example, a therapist may utilize mindfulness techniques to help people identify impulsivity as it arises, develop strategies to pause and think, and evaluate the potential consequences of their actions. CBT (cognitive-behavioral therapy) can help clients identify thought patterns and beliefs that contribute to impulsivity and replace them with healthier ones, while DBT (dialectical behavioral therapy) can help someone learn effective distress tolerance skills that can reduce impulsive behavior.
No matter your unique individual experiences with ADHD, therapy can help you by recognizing your strengths and using them to your advantage. Strength-based therapy leverages an individual’s positive attributes, skills, or resources to support emotional regulation and problem-solving skills. It emphasizes on a person’s resilience, strengths, resources, and personal assets. Strength-based therapy does not ignore the challenges of ADHD but strives to focus on areas of potential strength to enhance the your self-efficacy.
Other topics discussed in therapy to address ADHD might include suggest coping strategies such as better sleep hygiene, exercise, healthy eating, and relaxation therapy. Further, a therapist might help a person work through the differences between personal and professional life, and help create healthy interpersonal relationships by improving communications and addressing issues related to focus and follow-through. Overall, therapy provides a safe space for people with ADHD to verbalize their concerns, thoughts, and emotions. It can help individuals learn more about their condition, acknowledge the challenges and identify coping mechanisms, and develop skills to manage their symptoms better.
Life hacks can be a game-changer for individuals with ADHD, making daily tasks more manageable and less overwhelming. Incorporating small changes into your routine can lead to significant improvements in
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that affects people of all ages. However, ADHD presents differently in children compared to adults, due to varying factors, including their
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