Habits really matter. Why? Research shows they drive up to 45% of what we do each day.^[1] That’s almost half your daily actions happening on autopilot. This is exactly why creating good habits is so powerful – they shape your life without requiring constant effort.

This guide will show you how to create good habits that align with your goals and actually work for your ADHD brain. It isn’t one-size-fits-all advice; it just provides clear steps to help you stay consistent and make real progress over time.

What Is a Habit?

A habit is a behavior that becomes automatic over time. Once it’s formed, you can do it with little or no conscious effort. Think brushing your teeth, checking your phone, or locking the door behind you.

Habits develop through repetition. When you repeat an action often enough in the same context, your brain starts to recognize the pattern and stores it for future use. 

This frees up mental energy for other tasks. This can be especially helpful if you live with ADHD and experience decision fatigue or overwhelm.

Dopamine is a brain chemical that helps you feel good and motivated. It plays a big role in forming habits.^[2] When you do something that feels good or rewards you, your brain releases dopamine. This good feeling makes you want to do that same action again later. Over time, this makes the behavior stick and become more automatic.

Habit vs. Routine

While habits and routines might seem similar, they work quite differently.

A habit is something you do automatically. You don’t have to think about it. It just happens — like brushing your teeth or checking your phone when you wake up. If you skip it, you might feel like something’s off.

A routine takes more effort. It’s a series of planned actions that need focus and intention. You might have to push yourself to follow through, especially if it feels boring or overwhelming.

Here’s how they compare:

• Habits: Brushing your teeth, washing your face, scrolling your phone
• Routines: Vacuuming on Sundays, going to the gym, meal prepping

Routines can turn into habits, but not always. The goal is to repeat a helpful routine often enough so that it becomes second nature.

How Habits Form in the Brain

Habits are formed through a pattern known as the habit loop, which can be broken down as follows:

Cue: The Trigger

A cue is what puts a habit into motion. It tells your brain to start a behavior.^[3]

Cues can come from your environment, emotions, time of day, or location. For example, walking into a dark room might trigger the habit of turning on the light switch. 

Motivation: The Craving or Intention

Another key part of the habit loop is the craving or intention behind the behavior. 

A craving is a desire for a habit’s outcome, such as the energy boost from a cup of coffee.

Intention is a conscious decision to act in line with your goals. It drives you to plan and follow through.^[3] For example, if you want to sleep better, you might set a device-free rule before bed. 

Both cravings and intentions add motivation and purpose to your habits. 

Response: The Action

The action is the behavior you perform in response to the cue. The easier it is to do, the more likely you are to follow through and make it a lasting habit.

That’s why it’s important to keep the action as friction-free and straightforward as possible. When something feels easy to repeat, you can stick with it consistently.

Reward: Reinforcement

The reward is the payoff that makes your brain want to repeat the action.^[3] It’s like telling your brain, “Hey, that was good! Let’s do it again.” When you get a reward, the habit becomes more automatic over time and harder to break.

Rewards don’t need to be big or expensive. Sometimes, just feeling proud of yourself or accomplished can be enough to keep you going.

How to Start Creating Good Habits

Building better habits with ADHD requires strategies that work with your brain, not against it. The good news is that you can absolutely create lasting habits; it just takes the right approach.

Here are some strategies to keep in mind when creating new habits.

Choose a Specific, Small Habit

Trying to change everything at once rarely works, especially with ADHD. It’s too much for your brain to manage.

Start with one small habit. Be as specific as possible.

Instead of saying, “I’ll exercise more,” say, “I’ll go for a 20-minute walk on Mondays and Thursdays.”

If you’re unsure how to start habits that stick, the key is to keep them small, specific, and tied to strong cues.

Small habits are easier to start and less overwhelming to stick with. When you succeed, you build confidence. These wins add up and help you stay motivated.

Set a Clear Trigger

Each part of the habit-creation process is a lever you can pull, one of the most powerful being the cue. A cue is something that signals your brain to start a habit, and it can come from:

• A specific time of day
• An existing habit
• Your environment

Research shows that cues based on time or current routines can be equally effective.^[4] In fact, combining them can be even more powerful. 

For example, if you make coffee every morning, you could use that quiet moment to journal while you wait for the water to boil.

A strong cue ensures you don’t rely solely on memory or motivation to create a new habit. 

Make it Easy

Redesign your environment by removing obstacles and making the habit easy to perform.

You can do this in several ways: 

• Prepare what you need beforehand, like laying out your gym clothes the night before.
• Set alarms or reminders to go off when it’s time to do the habit.
• Place helpful items in visible spots, like keeping floss next to your toothbrush, so you’re reminded to floss your teeth every day.
• Use visual aids, like sticky notes or habit trackers, to remind you of your goal.

You can also use environmental modifications to break bad habits. 

Reinforce with Rewards

Research shows that positive reinforcement is far more effective than punishment or self-blame.^[5] That’s why leveraging positive rewards is important when creating new habits.

The challenge is that many good habits don’t offer immediate gratification. This can make them harder to stick with, especially for the ADHD brain, which responds to instant rewards more than delayed ones.^[6]

Add a small, enjoyable treat right after completing the task to make your habits more rewarding. It could be a short break or your favorite snack. 

The key is to reward yourself as soon as possible so your brain connects the effort with the payoff.

Track Your Progress

Many good habits don’t show results right away. That can make it hard to stay motivated, especially if you don’t see a payoff right away.

That’s why it helps to track your progress. A habit tracker gives you instant feedback and helps you stay consistent.

If you’ve ever wondered how many days to create a habit, the truth is: it varies. What matters more is showing up regularly and noticing small wins along the way.

You can track habits using an app, a notebook, or a simple checklist. Seeing your progress builds momentum and reminds you that your efforts are adding up, even when change feels slow.

Be Consistent, Not Perfect

Habits are hard to build. Some days, you’ll show up with excitement; other days, it might feel nearly impossible. 

But what matters most is how you respond when you miss a day or two. Instead of falling into guilt or giving up, try this:

• Pause and reflect. What got in the way?
• Revisit your habit. Can you simplify it or adjust your cue and reward system? 
• Start small again. There’s no need to jump right to where you left off. You can ease back in with a simpler version of the habit.
• Celebrate the reset. Getting back on track is a win in itself.

Being kind and patient with yourself is one of the most powerful tools for staying motivated and creating lasting habits. 

Common Pitfalls When Creating Habits

You don’t have to learn everything the hard way. By understanding common mistakes people make when building habits, you can avoid them early on and make greater progress in less time. 

Starting Too Big

Big goals can feel exciting initially, but it becomes easy to lose motivation when the progress feels slow or unnoticeable.

Try to start small. Exercise for 10 minutes, prep meals for one day a week, or write a simple three-item to-do list each morning. 

As these small actions become consistent, you can celebrate each milestone and gradually scale up. 

Lack of Clarity or Triggers

Vague goals don’t lead to lasting habits because they lack direction. Without a specific plan or trigger, it’s hard to build consistency.

To successfully create habits, tie them to clear cues and specific actions. 

Instead of saying, “I want to get healthier,” try something like, “I’ll commit to going for a long walk on Monday and Wednesday,” or “I’ll go to bed 10 minutes earlier each night.” 

The more specific your habit, the easier it is to follow through.

Ignoring Rewards

Even the best habit plans will lose momentum without positive reinforcement. When a habit feels like a chore with no payoff, it’s harder to stick with it.

Write down a few small rewards that truly motivate you, such as a relaxing bath or some guilt-free time watching your favorite show. Then, pair the reward with the habit. 

These rewards help train your brain to associate the habit with something enjoyable, making it more likely to last. 

Giving Up After a Slip

All-or-nothing thinking is one of the biggest habit-killers. If you miss a day, it’s tempting to feel like you’ve failed, but that’s not true.

What matters more than perfection is how you recover. Focus on getting back on track the next day, even if you have to restart small. Ultimately, progress comes from consistency, not perfection.

Creating Good Habits That Last

Like money growing through compound interest, habits build up through small, consistent actions. The steps you take might seem tiny now, but they transform your life over time. Remember, creating habits isn’t about perfection; it’s about progress.

With the right tools and strategies, habit-building is absolutely possible for adults with ADHD. ADDA+ offers access to the resources, tips, and advice you need to change your lifestyle through habit-building. You’ll also be part of a community of people with similar goals, so you won’t have to journey alone.

References

[1] McCloskey, K., & Johnson, B. T. (2021). You are what you repeatedly do: Links between personality and habit. Personality and Individual Differences, 181, 111000. https://doi.org/10.1016/j.paid.2021.111000

‌[2] Buabang, E. K., Donegan, K. R., Parnian Rafei, & Gillan, C. M. (2024). Leveraging cognitive neuroscience for making and breaking real-world habits. Trends in Cognitive Sciences, 29(1), 41–59. https://doi.org/10.1016/j.tics.2024.10.006

‌[3] Zhu, Y., Long, Y., Wei, L., Zhang, Y., Ma, Z., Lee, K. P., Zhang, L., & Wang, S. J. (2024). Developing cue-behavior association for habit formation: A qualitative study to explore the role of avatar in hypertension. Digital health, 10, 20552076241265217. https://doi.org/10.1177/20552076241265217

[4] Keller, J., Kwasnicka, D., Klaiber, P., Sichert, L., Lally, P., & Fleig, L. (2021). Habit formation following routine-based versus time-based cue planning: A randomized controlled trial. British journal of health psychology, 26(3), 807–824. https://doi.org/10.1111/bjhp.12504

[5] Fremling, L., Phillips, L. A., Bottoms, L., Desai, T., & Newby, K. (2025). Comparing positive versus negative intrinsic rewards for predicting physical activity habit strength and frequency during a period of high stress. Applied psychology. Health and well-being, 17(1), e12650. https://doi.org/10.1111/aphw.12650

[6] Furukawa, E., Bado, P., da Costa, R. Q. M., Melo, B., Erthal, P., de Oliveira, I. P., Wickens, J. R., Moll, J., Tripp, G., & Mattos, P. (2022). Reward modality modulates striatal responses to reward anticipation in ADHD: Effects of affiliative and food stimuli. Psychiatry Research: Neuroimaging, 327, 111561. https://doi.org/10.1016/j.pscychresns.2022.111561

The post Creating Habits with ADHD: A Step-by-Step Guide appeared first on ADDA - Attention Deficit Disorder Association.

Simple routines to reduce distractions, stay organized, and track deadlines might seem small. But they can significantly improve how you work, especially if you have adult ADHD.

Making incremental, intentional adjustments to your routine is the key to building good work habits. Over time, these add up, helping you do your best work consistently.

What Are Work Habits?

Work habits are the consistent behaviors, routines, and systems you use to get your work done. They affect how you:

• Plan your schedule and organize your workspace
• Meet deadlines and handle your workload
• Focus during meetings and contribute effectively
• Communicate with coworkers and collaborate on tasks

Over time, good habits also help you build work relationships and grow into leadership roles.

Why Positive Work Habits Matter

Research shows that adults with ADHD often face more challenges in the workplace compared to their peers.^[1] These challenges come from ADHD symptoms like getting distracted easily, trouble planning, forgetting things, and acting on impulse.

Good workplace habits help you thrive, not just survive. They boost your productivity, help you meet deadlines, and lower stress. Plus, habits keep you on track even when you’re tired or unfocused, so you won’t need to rely on last-minute rushes.

The Compound Effect of Daily Habits

Big changes start with small, regular actions that grow into habits.

Choosing to repeat helpful actions might seem small at first. But with time, they become automatic and change how you work for the better.

15 Effective Work Habits to Boost Your Performance

If you have ADHD, you might struggle with planning, organizing, focusing, and meeting deadlines.

Below are 15 good work habit examples tailored for adults with ADHD. These habits help improve focus, reduce overwhelm, and support long-term success:

1. Start Your Day with a Routine

A morning work routine cuts down on mental overload and decision stress. Begin with easy tasks like checking emails or tidying your desk.

You can also review your daily to-do list as part of your morning routine, where you list your tasks and mark your priorities for the day. 

2. Set Clear, Achievable Goals

Unclear goals make it hard to start. You need specific, measurable goals you can actually reach.

“I want to be more productive” is too vague. “I will answer all emails before lunch” is much clearer.

Clear goals give you direction and let you see your progress.

3. Manage Time Intentionally

Individuals with ADHD often struggle with time blindness, which makes it difficult to sense the passage of time. 

Try these strategies to manage your time better:

• Placing a physical timer or clock in front of you
• Time-blocking your day, which allows you to divide it into several blocks dedicated to specific tasks
• Utilizing the Pomodoro technique, which involves alternating between time blocks of focused work and short breaks

These methods help structure your day and track how you spend your time.

4. Prioritize Deep Work Over Busywork

Juggling multiple tasks may feel productive, but it can slow you down and lead to more mistakes. 

Research shows that multitasking can impair your ability to retain information, increase stress, and negatively affect concentration and mood.^[2]

Instead, focus on just one task. Keep only what you need on your desk and close extra tabs or programs. Try setting aside blocks of time for each task.

5. Practice Proactive Communication

Good work habits include clear, timely communication. Ask questions to understand what’s expected, and reply to messages promptly.

If messages come while you’re focusing deeply, don’t break your flow. Just note them down and respond after finishing your current work.

6. Take Breaks to Reset Your Brain

Regular breaks aren’t optional. They’re necessary for staying productive and focused.

Stepping away from your work, especially for movement-based breaks like a quick walk or some light stretching, can help reset your mind and boost your energy. 

You can also set reminders to prompt you to take a quick break every hour or so.

7. Stay Organized (Your Way)

There is no one-size-fits-all method for staying organized. Some examples of ways to stay organized include: 

• Color-code your tasks based on urgency or category
• Use a to-do list or ADHD planner to track daily tasks
• Keep a calendar to plan ahead and track deadlines or meetings
• Set reminders or alarms for important tasks
• Declutter your workspace regularly to reduce distractions and increase focus

Feel free to experiment with different techniques until you find what works best for you.

8. Follow Through on Commitments

Reliability is one asset that will make you stand out in your workplace. 

When you promise something, try your best to deliver. If you’re struggling, speak up early. This builds trust with coworkers. 

9. Keep Learning and Improving

Make learning an ongoing habit, not a one-time event.

Read industry articles, take quick courses to build skills, and ask for feedback from others.

Because the ADHD brain craves novelty, continuous learning is an excellent way to stay mentally engaged while building your knowledge, skill set, and value.^[3]

10. Show Up on Time (or Communicate If You Can’t)

Being punctual is a key habit that demonstrates respect for others’ time and fosters trust. 

Use alarms or calendar reminders to stay on schedule and keep track of important dates. If you’re running late or need to reschedule, send a quick message to show professionalism. 

11. Stay Solution-Oriented

When problems come up, focus on solutions instead of complaints.

Ask yourself: “What’s one step I can take now?” List possible solutions and compare their pros and cons.

The more you practice problem-solving, the more natural it becomes. 

12. Limit Distractions and Manage Notifications

Distractions can ruin your focus. Turn off extra notifications, keep your workspace tidy, and focus on one task at a time.

You can also seek workplace accommodations, like a quieter workspace or noise-canceling headphones, to reduce distractions and maintain focus for longer.

13. Reflect on Your Progress Weekly

Take 10 minutes each Friday to review your week. Write down what worked well and what didn’t. Think about ways to work better next week.

This weekly habit keeps you accountable and helps improve your work habits.

14. Protect Your Work-Life Boundaries

Set clear lines between work and personal time to avoid burnout. Sign off when your workday ends, don’t check work emails at home, and let others know when you’re available.

Guarding your personal time helps you rest and work better when you’re on the job.

15. Show Gratitude and Recognition

Acknowledging others’ efforts can build trust, boost morale, and create a more supportive work environment. 

Make appreciation a daily work habit—send a quick thanks, offer a compliment, or praise a teammate during meetings.

How to Build and Maintain Effective Work Habits

Building work habits can be challenging with ADHD. These strategies will help you create lasting habits:

Start Small and Stack Habits

If you want to improve how you work, start with one habit at a time. Once that habit becomes automatic, you can stack another one on top of it. 

For example, if you start writing a morning to-do list regularly, later add checking emails to that routine.

This “habit stacking” builds routines gradually without overwhelming you.

Use Environmental Design

Your workspace can help or hurt your habits. Small changes to your environment make good habits easier to maintain.

Try placing a timer on your desk or using apps that block distractions during work time.

Track Your Habits (Without Judgment)

Record your habits in a journal, app, or calendar.

Don’t aim for perfection. Experiment with different workplace habits, make small changes, and note what works best for your ADHD brain.

Be Patient: Habits Take Time to Form

Research shows new habits take about 2 to 5 months to form. Sometimes it can take nearly a year.^[4]

This highlights the importance of patience and consistency. Building lasting habits isn’t about being quick or perfect. It’s about showing up and being willing to try again when you face setbacks. 

Positive Work Habits are Essential for ADHDers

Effective work habits aren’t just nice to have – they’re crucial tools for adults with ADHD.

Whether you struggle with focusing, remembering details, or planning, good work habits equip you to manage ADHD symptoms, perform at your best, and thrive in your workplace. 

Want to learn more about how to overcome ADHD-related challenges in your workplace? ADDA+ offers expert-led resources, courses, and webinars to help you understand ADHD better and regain control over your daily life. 

References

[1] Adèle Hotte-Meunier, Sarraf, L., Bougeard, A., Bernier, F., Voyer, C., Deng, J., Asmar, S. E., Stamate, A. N., Corbière, M., Patrizia Villotti, & Geneviève Sauvé. (2024). Strengths and challenges to embrace attention-deficit/hyperactivity disorder in employment—A systematic review. Neurodiversity, 2. https://doi.org/10.1177/27546330241287655

‌[2] Halim, T., & Halim, S. (2023). Multitasking and Its Impact on 21st Century Professionals. ResearchGate, 42(03-2023). https://doi.org/10.17605/OSF.IO/AZDRW

‌[3] Anne-Laure Le Cunff. (2024). Distractibility and impulsivity in ADHD as an evolutionary mismatch of high trait curiosity. Evolutionary Psychological Science, 10. https://doi.org/10.1007/s40806-024-00400-8

[4] Singh, B., Murphy, A., Maher, C., & Smith, A. E. (2024). Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants. Healthcare (Basel, Switzerland), 12(23), 2488. https://doi.org/10.3390/healthcare12232488‌

The post 15 Good Work Habits for Adults with ADHD: Boost Productivity and Career Success appeared first on ADDA - Attention Deficit Disorder Association.

Those small, everyday choices might seem trivial, but over time, they shape your direction and define your outcomes. That’s why building healthy, productive habits isn’t just helpful—it’s essential for achieving long-term goals.

You’ve probably heard it takes just 21 days to form a habit. That idea is everywhere, but it’s misleading. And when a habit doesn’t stick after three weeks, it’s easy to feel like you’ve failed.

In reality, forming new habits takes longer. It’s a gradual process that requires consistency, patience, and the right approach.

What it Means to Build a Habit

A habit is a behavior that becomes automatic over time through regular repetition in the same context. 

Research suggests that learning how to build habits generally follows four key stages:^[2]

1. Deciding to take action
2. Turning that decision into a behavior
3. Repeating the behavior consistently
4. Reaching a state of automaticity

For example, brushing your teeth every morning clearly illustrates this process. You’ve done this action in the same context so often that your brain now recognizes the pattern.

This is known as automaticity, which is a sign that a habit has stuck. It describes behaviors that happen smoothly, often unintentionally, and with minimal mental effort.^[2]

How Long Does It Take to Form a Habit?

It’s said that it takes 21 days to build a habit. For many people, that isn’t realistic. 

Research indicates habit formation may start after two months. But on average, it takes around 106 to 154 days, or three to five months, for a behavior to become automatic.^[2]

It’s important to remember there’s no one-size-fits-all timeline. Several factors influence how long the process might take, such as:

• The complexity of the habit
• Your personal motivation
• How frequently it’s performed in a stable setting 

In fact, studies have shown that how long it takes to create a habit varies widely, ranging from 4 to 335 days.^[2]

Why Building Habits is Harder Than It Seems

Building a habit might sound straightforward—just repeat the action until it sticks. But in reality, habit-forming can be more challenging than expected. 

Here are a few reasons why: 

• Preference for familiarity: Our brains naturally prefer what feels familiar, making new habits uncomfortable at first. 
• Lack of immediate rewards: Many healthy habits don’t offer quick payoffs. Without instant gratification, it’s easy to lose motivation early on. 
• Environmental triggers: Frequent distractions or temptations in your environment can derail progress. For example, eating healthier becomes much harder when your home is stocked with junk food.
• Perfectionism and all-or-nothing thinking: Expecting perfection leaves no space for mistakes. This encourages people to give up at the first setback. 

For adults with ADHD, these challenges are often compounded by how the ADHD brain is wired. 

How ADHD Can Impact Habit Formation

If you have ADHD, understanding how it affects habit formation can help you develop strategies that work with your brain, not against it. 

Executive Dysfunction and Routine Breakdown

One of the biggest challenges for people with ADHD is executive dysfunction.^[3] Executive dysfunction occurs when ADHD disrupts the brain’s ability to manage thoughts, emotions, and actions.

When you have executive dysfunction, you might be easily distracted, forgetful, or quickly overwhelmed. For instance, you might set a goal to exercise every morning but find it hard to stick to because of interruptions or forgetting. This makes it tricky to stick to a new routine. 

Practical workarounds can help you reduce the impact of executive dysfunction. These include: 

• Visual tools: Tools like visual schedules and habit trackers provide structure and serve as visual cues to stay on task.
• Body doubling: This technique involves completing a task alongside another person, whether in person or virtually, to help keep you motivated and accountable. 

Time Blindness and Inconsistency

ADHD is often linked to time blindness, which is difficulty in estimating and sensing the passing of time.^[4]

Think about following a recipe with no time guidelines for each step—it’s chaotic and frustrating. That confusion is a lot like time blindness.

With time blindness, you might know what needs doing but struggle to estimate how long tasks will take or how to fit them into your day.

These strategies may help with time blindness: 

• Set timers or alarms to stay aware of how much time has passed during tasks.
• Use analog clocks or hourglasses to make the passage of time more tangible and easier to track.
• Try time-blocking apps or visual planners to break your day into clear segments for each task.

For example, if scheduling work meetings or doctor’s appointments feels overwhelming, setting reminders and using digital calendars can help you stay on track.

Overcoming Task Paralysis

Another common challenge with ADHD is task paralysis. This refers to feeling stuck or resistant when facing a task or decision. It often happens when your brain feels overwhelmed or the task seems boring, repetitive, or unclear.

Building habits demands repetition, but if beginning feels intimidating or unexciting, staying consistent can be tough.

To combat task paralysis, here are some strategies you can try: 

• Implement the “Five-Minute Rule.” You’ll commit to carrying out the habit for just five minutes, then, when the time is up, reevaluate your willingness to carry on. 
• Break the habit down into micro-steps: Make it more approachable. For instance, instead of cleaning the room, list smaller tasks like making the bed or clearing a single surface. 
• Use ADHD-friendly habit apps: Gamified tools like Habitica transform habit tracking into an engaging experience. 

For example, if you feel stuck trying to complete a big report at work, break it into smaller actions like brainstorming ideas, writing just the introduction, or reviewing one section at a time.

How to Create a Habit Successfully

Building habits doesn’t mean being perfect. It’s about being consistent, flexible, and creative.

Here are strategies that may be helpful for adult ADHDers who want to build new, healthy habits. 

Habit Stacking: The Easiest Way to Add New Behaviors

Habit stacking involves attaching a new habit to a current routine. The habit you already have serves as an anchor to stabilize and remind you of the new one. 

For example, you might fold laundry while your coffee brews or perform simple stretching exercises while watching your favorite TV show. 

By linking new habits to established routines, you make them easier to maintain without much extra mental effort.

The 1% Rule: Tiny Gains, Big Wins

Many people give up too soon because they attempt to overhaul their habits all at once, which is challenging to maintain. Instead, you can try the 1% rule. This concept focuses on small, consistent improvements to achieve meaningful progress.

For example, if you want to eat healthier, you don’t need to change drastically overnight. In fact, doing so might be counterproductive because it’s such an overwhelming task. Rather, start by prepping just one healthy dinner each week. Once you get the hang of it, you can move on to two, then three meals. 

It’s common to overlook the significance of small changes. But imagine turning a ship’s wheel by just 1 degree. Over time, the ship will end up in a completely different place. In the same way, small daily actions can lead to significant change.

Anchor Habits to an Existing Routine

Similar to habit stacking, anchoring habits means linking a new behavior to something stable in your day, such as a particular place or time. 

For instance, you might pack the dishwasher right after dinner instead of turning on the TV or journaling before bed.

These contextual cues allow your brain to latch onto a habit more firmly, making remembering and following through on a behavior easier. 

Use Visuals and Reminders to Stay on Track

Out of sight often means out of mind for ADHDers. 

Making your habit goals visible lets you keep them at the top of your mind. For instance, you might: 

• Paste sticky notes in frequently viewed places like your mirror.
• Write down your goals on a whiteboard.
• Use app reminders or phone widgets on your home screen. 

These visual cues reduce the need to rely on willpower or mental lists alone.

Reward Yourself (Even in Small Ways)

ADHD affects how the brain responds to rewards. It often favors immediate gratification over long-term goals. 

You can build small, satisfying rewards into your routine after completing a habit to work with this tendency. Think of things like enjoying a small snack, ordering your go-to takeout, or unwinding with a hot bath.

The key is to celebrate consistency, not perfection. Even if the task didn’t go as planned, showing up and making the effort is still progress.

Build a Friction-Free Environment

Design your surroundings to make good habits easier and bad habits harder. Shaping your environment is a powerful way to promote habit-building. 

Some examples include: 

• Laying out your gym clothes the night before
• Stocking your kitchen with healthy snacks 
• Putting your phone away when you need to focus

How to Restart When You Slip

Mistakes and slip-ups are a normal part of building habits. What matters most is how you respond when things don’t go as planned. Instead of giving up or being hard on yourself, take a moment to reflect and reassess.

You can ask yourself questions like:

• What got in the way of following through on my habit?
• How could I have responded differently?
• What changes can I make to my approach or environment to support this habit better next time?
• How can I track my progress to stay motivated?

By learning from mistakes, you can create better strategies to avoid the same setbacks in the future. 

The Importance of Self-Compassion

Shame, guilt, and all-or-nothing thinking are common psychological roadblocks when building new habits. When your inner dialogue is filled with self-criticism, you’ll likely want to give up after a mistake or setback.

Shifting this mindset takes time, but begins with recognizing the pattern. Pay attention to how you speak to yourself. Respond with kindness instead of judgment when things don’t go as planned. Remind yourself that progress isn’t linear and that every slip-up is a chance to learn and grow. 

Habit Building Isn’t a Sprint, It’s a Marathon

Forming a new habit takes patience, consistency, and endurance to build a strong foundation for lasting change. Instead of focusing on speed, focus on steady progress. Tools like visual reminders, habit trackers, and personalized reward systems can make the process more manageable, especially if you face additional challenges like ADHD.

If that’s you, ADDA+ offers expert-led courses and a supportive community of adults with ADHD working on the same goals. Their resources are designed to help you build sustainable habits in a way that actually works for your brain.

References

[1] McCloskey, K., & Johnson, B. T. (2021). You are what you repeatedly do: Links between personality and habit. Personality and Individual Differences, 181, 111000. https://doi.org/10.1016/j.paid.2021.111000

[2] Singh, B., Murphy, A., Maher, C., & Smith, A. E. (2024). Time to Form a Habit: A Systematic Review and Meta-Analysis of Health Behaviour Habit Formation and Its Determinants. Healthcare, 12(23), 2488. https://doi.org/10.3390/healthcare12232488

[3] Rincón, C. F., Morales, L. B., & Sandoval, S. T. (2024). Executive functioning in adults with attention deficit hyperactivity disorder: A systematic review. Acta Neurológica Colombiana, 40(3). https://doi.org/10.22379/anc.v40i3.1208

[4] Weissenberger, S., Schonova, K., Büttiker, P., Fazio, R., Vnukova, M., Stefano, G. B., & Ptacek, R. (2021). Time Perception is a Focal Symptom of Attention-Deficit/Hyperactivity Disorder in Adults. Medical Science Monitor: international medical journal of experimental and clinical research, 27, e933766. https://doi.org/10.12659/MSM.933766

The post Building Habits With ADHD: Time it Takes & How to Succeed appeared first on ADDA - Attention Deficit Disorder Association.

You then scroll through your phone on the couch for a few minutes while waiting. Suddenly, your partner asks you why there’s an empty pot cooking on the stove, and you rush back, only to find all the water has boiled off.

Your brain cannot make sense of this situation. You were sure that the time you spent folding laundry felt far longer than the time you spent on your phone.

This warped perception of time can be a common experience for people with attention-deficit/hyperactivity disorder (ADHD). In fact, time blindness is a common symptom of ADHD.

ADDA is full of people just like you. They struggle with deadlines and occasionally burn the casserole, but they found the right strategies and support to stay on track.

So, if you’re tired of the metaphorical smoke alarm going off, keep reading to find out how to manage your ADHD time blindness.

Originally published on Jan 11th, 2019, this article was republished on March 20th, 2025.

What Is Time Blindness?

Time blindness in adult ADHD is the inability to sense how much time has passed and estimate the time needed to get something done. It isn’t an official diagnosis, but it can significantly impact your daily life. Time blindness changes how you prioritize tasks, allocate time, and manage your schedule. 

An example of time blindness for an ADHDer is underestimating the time needed to get ready for an appointment, causing you to turn up late. For a non-ADHDer, it’s easier to estimate the amount of time needed to prep and be on time.

Time blindness is a legitimate issue for people with ADHD. It’s not the intentional act of disregarding time or disrespecting someone else’s time.

The ADHD brain is simply wired in a way that changes a person’s ability to estimate and judge time.

If you’d like to learn more about ADHD time blindness, join the ADDA+ community . Get a deeper understanding of your ADHD and navigate your journey with confidence and resilience.

The ADHD Brain and Its Ureliable Relationship With Time

So why do we want to talk about brain science? Because when you understand this part, you can stop trying to fight against the way your brain works. Instead, you can lean into the tools and strategies that can help you meet the deadlines and appointments you really care about.

ADHD is a real medical condition that affects the structure and chemistry of the brain. Because of this, it isn’t surprising that ADHD affects time perception.

According to research, the ability to perceive and estimate time is linked to the activity levels of several areas of the brain, including the prefrontal cortex. A lower level of activity in these brain regions may contribute to poorer time perception.^[1]

Additionally, a disruption in the connectivity between different areas of the default mode network may also contribute to time blindness in ADHD. The default mode network comprises several regions in the brain that turn on when your mind is wandering.^[1]

Researchers have also found that time distortion is linked to medical conditions involving a disruption in dopamine signaling, a chemical messenger in the brain.^[2]

In general, ADHD can bring about different types of challenges related to time involving the following aspects:^{[1], [3]}

• Time perception or estimation: This is the ability to estimate how much time has passed. It also involves assessing the amount of time needed to complete a specific task.
• Time horizon: Our time horizon helps us determine how quickly a task is approaching and when we should start acting on it. People with ADHD tend to have a shorter time horizon and “future time blindness,” meaning that deadlines often enter their mental radar when it’s too late.
• Time management: Time management is the process of planning and coordinating how much time you spend on your tasks and activities. Because it is a multi-dimensional skill that involves concentration, memory, and planning, people with ADHD often face time management challenges.
• Time sequencing: This involves sequencing events or tasks in the right order of when they occurred.
• Time reproduction: This refers to the ability to repeat a specific action or task for the same amount of time as it was previously carried out.

Having time blindness does not mean you’re lazy, unmotivated, or self-centered.

Most people genuinely want to be on time and meet all their deadlines, but ADHD makes these goals more challenging.

Signs and Symptoms of Time Blindness

Learning how to identify time blindness is simple. Keep a watch out for the following signs and symptoms:^[1],[3]

• Getting stuck in “waiting mode” (i.e., being unproductive for a long time while waiting for an event that seems near when it is, in fact, hours away)
• Feeling like you’re losing your grip on time, leading to impulsive decisions
• Underestimating or overestimating the amount of time needed for a task
• Struggling to estimate the amount of time previously spent on an activity
• Losing track of time, especially when hyperfocused on an activity
• Difficulty estimating how long ago an event or activity occurred
• Focusing only on the present and short-term gains
• Having trouble creating or adhering to a schedule
• Difficulty organizing tasks in the right sequence
• Procrastinating on tasks until the last minute

By understanding how time blindness hijacks your plans and productivity, it becomes easier to devise personalized strategies that will help you overcome it.

Time Blindness Effects in Relationships and Daily Routine

Time blindness may affect different areas of your life, including your relationships and work.

Due to time blindness, you might be chronically late to meetings and appointments. This could lead to conflicts or misunderstandings between you and your partner, friends, or family members.

You might also struggle to complete errands and household tasks on time, like picking up the kids from school or paying bills.

At your workplace, a poor perception of time can contribute to missed deadlines and rushed last-minute work. You may show up late for work and meetings and overpromise your time and productivity.

Like others, you’re probably tired of letting yourself and others down. You don’t have to be stuck there.

When this self-disappointment kicks in, remind yourself that success isn’t an all-or-nothing concept. Turn your mistakes into an opportunity to learn, and look for ways to prevent that same mishap from happening again. For a start, come and check out our community at ADDA+.

What Causes Time Blindness?

A range of factors can contribute to time blindness in ADHD. These include: 

• A change in the chemical balance in the brain: Changes in dopamine levels in your ADHD brain can make it harder to estimate time and figure out how long tasks will take.^[1]
• Poor executive function: ADHD is linked to executive dysfunction. Executive function refers to the skills needed to stay organized, plan ahead, and focus on essential details. When these skills are weaker due to ADHD, it can be challenging to gauge time, stick to a schedule, and meet deadlines. 
• Hyperfocus: ADHD hyperfocus happens when you become absorbed in something you enjoy to the point that you lose your sense of time. You might spend way more time on one activity than you meant to, leaving much less room for other tasks.
• Working memory deficit: Your working memory helps you keep track of information you need at any present moment. Some research suggests that our working memory capacity can affect how well we judge and perceive time.^[4] Thus, poorer working memory can make it harder to keep track of time. 
• Emotional dysregulation: ADHD may make it difficult to control your emotions.^[5] When you’re affected by strong emotions, like frustration, anger, stress, or excitement, this could take your focus off the clock, so time can slip by without you realizing it.

All of these characteristics are closely tied to how the ADHD brain works. So, if you’re struggling with it, it isn’t any real fault of yours. 

Recognizing this can help you approach your improvement journey with more patience and self-compassion.

Examples of Time Blindness

Time blindness can show up in many different ways. It may affect your work, academics, and relationships. 

Here are some examples of time blindness you may notice in your day-to-day life. 

• Misjudging deadlines: You misjudge the amount of time you have left for a project deadline, so you do not have enough time to complete it.
• Getting stuck while waiting: You have an appointment or meeting that seems soon, making it impossible to do anything productive in the hours leading up to it.
• Making impulsive decisions: You’re on a simple grocery run. It shouldn’t take too long, but you impulsively browse products until you’re late for an appointment.
• Making poor time judgments: You underestimate the amount of time it takes to complete an assignment, which throws off your schedule and makes you fall behind on other tasks.
• Struggling to plan ahead: After receiving a new invitation from a friend, you accept it without realizing that it conflicts with existing plans.
• Struggling to prioritize and organize steps to achieve a goal: When baking a cake, you start to prepare the batter without preheating the oven, so this task ends up taking longer than it should have. 
• Procrastinating till the last minute: You put off studying and scramble to cram everything into a few hours of study the night before the exam.
• Lacking structure: You struggle to stick to a planner, schedule, or routine, so you often miss deadlines or end up late to events and appointments. 

Since time blindness affects many aspects of daily life, it’s crucial to develop strategies and structures for managing your time effectively. 

Managing Time Blindness: Strategies to Regain Control

The first step to managing time blindness is to reflect on how it affects you.

Once you’ve pinpointed areas for improvement, you may test out one or two of the following tips on how to handle time blindness with ADHD.

Set Reminders and Alarms

There are many ways to set reminders and alarms to help you stay on track. Here are some examples:

• Insert appointments and meetings into your calendar, and set a reminder to go off when you need to start preparing for an event. You can give yourself a time buffer, for example, an extra 30 minutes, to account for any delay in case you get sidetracked.
• Use app blockers that restrict your access to an app at specific times or when your usage limit is up. You can also set a screen time limit on your computers.
• Control the time spent on activities you hyperfocus on by setting multiple alarms to go off when the time limit is up.

When setting alarms or reminders, you can try to shift your focus to an earlier time goal.

For example, if you’re always running late to your 10 a.m. classes, you can aim to get ready by 9:30 instead of 9:45. However, don’t give yourself too much buffer time, as this might encourage you to take too much time.

Intentionally Track Your Time

Using visual means of tracking your time can be very helpful. Some ways to keep tabs on your time include the following:

• Use music to keep track of how much time you’ve spent. For example, you can have a shower playlist of four or five songs that last around five minutes each and use that to estimate your time.
• Set timers that go off at fixed intervals. For instance, you can have a timer go off every 30 minutes to give you a good gauge of time.
• Have multiple wall clocks in all the different rooms in your house. Alternatively, you can wear a watch wherever you go.
• Have a visual timer on your computer or mobile phone that shows how much time has elapsed since starting your task.

If you want to improve your productivity, you can also keep a time log with 30-minute time slots. Record your task or activity for each slot, then review how you’ve spent your time at the end of your week.

You can also try a more comprehensive ADHD management tool which will help you keep on top of your time and activities.

Use Time Management and Productivity Techniques

Here are some tips on how to improve your time management and productivity with different techniques:

• Break down big goals: If you need help knowing where to begin on a large project, break it down into smaller, more achievable goals. Have a deadline for each of these subtasks so you can keep better track of your progress.
• Try time blocking: Time blocking is a technique that divides your time into multiple blocks. Each block will be dedicated to one single task or a group of similar tasks.
• Use the Pomodoro technique: This time management technique has you divide your work or study hours into 25-minute blocks of focused work that alternate with 5-minute breaks. Of course, you can adjust the duration of these blocks based on what works best for you.

Many apps can help you track your goals, create checklists, and carry out the Pomodoro technique. So don’t be afraid to make technology your friend!

You can also try the ADDA+ Virtual Support Group Productivity Powerhour+, Pomodoro Style, to learn how to apply it and connect with other ADHDers.

Seeking Professional Help for Time Blindness

Time blindness is a common challenge in ADHD. But it isn’t one that you’d have to navigate all alone.

Getting professional help and advice is a huge step in the right direction. Research shows that ADHD medications can help improve time perception and management in ADHDers.^[1]

ADHD coaching is another option. Through coaching, you’ll learn how to create personalized structures that help you manage your time and boost your productivity.

If you’re looking for more resources on tackling everyday life with ADHD, check out ADDA+. This resource hub offers expert-driven articles, tools, webinars, and courses that will equip you to manage your time and resources well in your day-to-day activities.

References

[1] Weissenberger, S., Schonova, K., Büttiker, P., Fazio, R., Vnukova, M., Stefano, G. B., & Ptacek, R. (2021). Time Perception is a Focal Symptom of Attention-Deficit/Hyperactivity Disorder in Adults. Medical Science Monitor: International Medical Journal of Experimental and Clinical Research, 27, e933766. https://doi.org/10.12659/MSM.933766

[2] Fung, B. J., Sutlief, E., & Hussain Shuler, M. G. (2021). Dopamine and the interdependency of time perception and reward. Neuroscience and biobehavioral reviews, 125, 380–391.https://doi.org/10.1016/j.neubiorev.2021.02.030

[3] Mette, C. (2023). Time Perception in Adult ADHD: Findings from a Decade—A Review. International Journal of Environmental Research and Public Health, 20(4), 3098. https://doi.org/10.3390/ijerph20043098

[4] Liu, Y., Yin, H., Liu, X., Zhang, L., Wu, D., Shi, Y., Chen, Y., & Zhou, X. (2024). Alcohol use disorder and time perception: The mediating role of attention and working memory. Addiction Biology, 29(2). https://doi.org/10.1111/adb.13367

[5] Soler-Gutiérrez, A. M., Pérez-González, J. C., & Mayas, J. (2023). Evidence of emotion dysregulation as a core symptom of adult ADHD: A systematic review. PloS one, 18(1), e0280131. https://doi.org/10.1371/journal.pone.0280131

The post ADHD Time Blindness: How to Detect It & Regain Control Over Time appeared first on ADDA - Attention Deficit Disorder Association.

For those with attention-deficit hyperactivity disorder (ADHD), this phenomenon is called hyperfocus. And it can happen pretty often.

ADHD hyperfocus is a state of intense and prolonged concentration that some ADHDers experience. The individual can become so engaged in a particular activity that they become unaware of their surroundings and the passing of time.^[1]

This abundance of focus can be both a blessing and a curse – depending on how you channel it.

It might help you stay focused on a task until you complete it. Or it could make it harder to manage the amount of time you spend on certain activities.

But by implementing self-regulatory strategies, you can use the ability to hyperfocus to your advantage!

Originally published on May 2nd, 2023, this article was updated and republished on January 10th, 2025.

What Is ADHD Hyperfocus?

ADHD hyperfocus happens when a person becomes so absorbed in an activity that they tune out to everything around them.^[2]

This usually occurs when the person is engaging in something they find fun, rewarding, and stimulating.^[2] It’s also linked to an immense sense of satisfaction and happiness.^[1]

Anyone can get into a state of hyperfocus. However, some research suggests that people with ADHD may experience it more frequently, especially those with more significant ADHD symptoms.^[3]

For example, reading, playing an instrument, creating art, or participating in sports are all activities that someone with ADHD hyperfocus could get absorbed in.

This is likely due to how the ADHD brain is wired.^[1] A deficiency in dopamine, a chemical messenger of the brain, changes how the ADHD brain perceives reward and manages attention.^[4]

As a result, managing your attention can be more difficult, making it easier to slip into hyperfocus.

Hyperfocus Symptoms

Different individuals will experience hyperfocus in various ways. Many people describe hyperfocus as being “in the zone.” Others would label it dissociation, where they feel completely tuned out from their surroundings.

Some signs and symptoms of hyperfocus include:^[1]

• An intense state of concentration
• Oblivious to the passing of time
• Feeling like time is passing much faster than normal
• Feeling disconnected from your environment
• Feeling disconnected from your physical body
• Being less attuned to your body’s physical needs, such as drinking or eating
• Losing track of things going on around you 
• Tunnel vision of the activity at hand
• Experiencing feelings of happiness, satisfaction, and euphoria 
• Experiencing an improvement in task performance
• Reduced self-consciousness
• Feeling in control over your actions and performance

In many cases, hyperfocus can be helpful, allowing ADHDers to stay focused on their activities and interests. However, in some cases, this hyperfocus can make it harder to manage your time and shift your focus to more important or urgent tasks. 

What Are the Causes of ADHD Hyperfocus?

Many people have experienced hyperfocus at some point in their lives. This is especially true when doing something you enjoy. 

However, those with ADHD are more likely to experience this phenomenon to a greater extent. 

ADHD can cause hyperfocus as this condition changes the way your brain is wired. There is a deficiency of dopamine in the ADHD brain. This chemical messenger plays a big role in motivation, learning, motor control, and reward.^[4]

A dysfunction in the transmission of dopamine in the brain changes the way people with ADHD experience reward and satisfaction. Because the ADHD brain craves immediate rewards, it’s more likely to focus on stimulating and rewarding activities. These provide immediate enjoyment and feedback, supplying a dopamine boost that keeps the brain engaged for longer.

Apart from ADHD, some other causes of hyperfocus may include autism and schizophrenia.^[1]

When Does Hyperfocus Become a Fixation?

Sometimes, this intense state of focus may be associated with distractions. Like spending too much time painting, reading, or playing video games to the point you can’t get work done.

There are many different definitions of hyperfocus. But this situation can be described explicitly as an unhealthy ADHD hyperfixation. Focusing too intensely on one activity leads to setbacks in your career, relationships, and daily life.

In contrast, hyperfocus is associated with being productive and feeling accomplished. So, it’s sometimes labeled as an ADHD superpower!

The Benefits of Hyperfocus

The creativity, tenacity, and energy of a person with ADHD can be exceptional. And this can all be to your advantage.

Here are some possible benefits of ADHD hyperfocus:

• Increased productivity: When engaged, the ADHD brain ignores surrounding distractions and maintains a prolonged and intense focus on a task. This lets you stay locked in on an assignment or project, boosting your productivity and helping you meet deadlines.
• Greater resourcefulness: Being hyperfocused encourages you to persevere in solving problems. This persistence, in combination with the creativity of the ADHD mind, can help you come up with innovative and out-of-the-box solutions.
• Higher motivation and engagement: ADHD is often linked to a lack of motivation. But this usually applies to routine, repetitive, complex, or boring activities.^[5] When stimulated, the ADHD brain becomes highly motivated to work on the activity until it’s finished.
• Enhanced learning and memory retention: Hyperfocus can be a powerful tool in learning, whether picking up a new skill, language, sports activity, or musical instrument.

The Challenges of ADHD Hyperfocus

It can be difficult for someone with ADHD to snap out of hyperfocus mode and pay attention to other responsibilities and other things they care about.

This can lead to various challenges, such as the following:

• Being too focused on the aspects of the job you enjoy and neglecting the rest
• Getting into relationship conflicts with a partner, friends, or family members
• Difficulty prioritizing boring tasks over interesting but lower-priority ones
• Neglecting chores, bill payments, and other responsibilities at home
• Having less time for relaxation and self-care activities
• Having less time to spend with family and friends
• Or the opposite, love bombing your partner in a way they can’t keep up
• Impulsively taking on too much work
• Missing deadlines and meetings

It can be challenging to control hyperfocus, especially when invested in your work.

But with the right strategies and lifestyle modifications, you can shape your ADHD hyperfocus into a powerful tool for productivity and success!

Managing Hyperfocus: Strategies and Techniques

Here are some simple yet effective changes you can make to manage your hyperfocus and redirect your attention.

Set Clear Goals and Priorities

Create a list of tasks at the start of each day. Break down big projects into smaller, more manageable goals.

Next, color-code all your tasks based on priority and urgency using colors. Only place the highest-priority and time-sensitive tasks in your schedule, and put the remaining ones in a different list for another day.

This can prevent you from working too much on lower-priority tasks and getting carried away.

Manage Your Time With Reminders

To avoid having one activity take up too much of your time, here’s what you can do:

• Set alarms to go off when you need to wrap up the activity and move on to something else. These alarms can use sound and vibration (like a vibrating watch) to snap you out of your hyperfocused state.
• Understand which activities keep you hooked for a long time—plan to do them only when you have enough time to spare, such as on the weekends.
• Enlist the help of a family member or friend to help jolt you out of an activity you’ve spent too much time on.
• Build 5 to 10-minute breaks into long projects and time-consuming activities.
• Set pop-up reminders, notifications, and time limits on your devices.

Seek Advice and Professional Guidance

If your ability to hyperfocus affects your work performance, relationships, or how you manage your home, it’s best to seek help. A trained professional, like an ADHD coach, can help you set up personalized self-regulatory strategies based on your lifestyle and hyperfocus triggers.

You can also seek support and advice from people who have walked the same path as you by joining ADHD communities like the ADDA adult support groups.

• To improve your productivity, try the ADDA Productivity PowerHour+ support group, where we focus on Pomodoro-style techniques to improve productivity and performance.
• The ADHD Accountability Group can help you stay on track with your tasks, maintain focus, and be consistent.

ADHD Hyperfocus Can Be a Valuable Productivity Tool

ADHD hyperfocus is an incredible tool that can enhance creativity, productivity, and learning.

You can harness this superpower by using it for dull and repetitive tasks. Turn uninteresting household chores into a mini-game or occasionally switch up your work environment. By grabbing your brain’s attention, you can take advantage of its ability to hyperfocus.

Getting help and resources from ADHD experts and communities is another fantastic way to learn more about ADHD-related behaviors, such as hyperfocus. ADDA+ is an online resource hub that provides an extensive range of information, courses, webinars, and tools that can equip you to turn your ADHD into a superpower. 

References

[1] Ashinoff, B. K., & Abu-Akel, A. (2021). Hyperfocus: the forgotten frontier of attention. Psychological research, 85(1), 1–19. https://doi.org/10.1007/s00426-019-01245-8

[2] Hupfeld, K. E., Osborne, J. B., Tran, Q. T., Hyatt, H. W., Abagis, T. R., & Shah, P. (2024). Validation of the dispositional adult hyperfocus questionnaire (AHQ-D). Scientific Reports, 14(1). https://doi.org/10.1038/s41598-024-70028-y

[3] Dwyer, P., Williams, Z. J., Lawson, W. B., & Rivera, S. M. (2024). A trans-diagnostic investigation of attention, hyper-focus, and monotropism in autism, attention dysregulation hyperactivity development, and the general population. Neurodiversity, 2. https://doi.org/10.1177/27546330241237883

[4] MacDonald, H. J., Kleppe, R., Szigetvari, P. D., & Haavik, J. (2024). The dopamine hypothesis for ADHD: An evaluation of evidence accumulated from human studies and animal models. Frontiers in Psychiatry, 15. https://doi.org/10.3389/fpsyt.2024.1492126

[5] Morsink, S., Van der Oord, S., Antrop, I., Danckaerts, M., & Scheres, A. (2022). Studying Motivation in ADHD: The Role of Internal Motives and the Relevance of Self Determination Theory. Journal of attention disorders, 26(8), 1139–1158. https://doi.org/10.1177/10870547211050948

The post ADHD Hyperfocus: The Secret Weapon to Unleashing Productivity and Creativity appeared first on ADDA - Attention Deficit Disorder Association.

When attention-deficit/hyperactivity disorder (ADHD) makes it difficult to manage time, overcome procrastination, and finish daily tasks, your first instinct might be to blame yourself.

Don’t do it! These challenges do not happen because you’re lazy or unwilling. We know because we’ve been there too.

The truth is adult ADHD affects how your brain works.^[1] So, willpower alone won’t rewire it. But there are ways to get around this. One effective method is by using ADHD management tools.

While they don’t cure ADHD, these tools can help tip the scale in your favor. They’re carefully designed to help adult ADHDers remember tasks, increase focus, and help set and achieve their goals.

With the tools and apps listed, you’ll have an easier time getting and staying on track!

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What to Look for in an ADHD Organization & Productivity Tool

There are plenty of ADHD management tools available for adults. Examples include productivity apps, fidget toys, clocks and timers, ADHD planners, and a bulletin board or whiteboard.

To narrow down your options, here are some features to consider when choosing a suitable tool:

• Tailored to your challenges: Certain tools boost productivity, while others help you track your to-do list and remember important dates and details.
• Intuitive and easy to use: Certain tools can be challenging to pick up and use. For instance, a popular productivity app like Notion might require some prior learning and a lot of set-up time to be effective.
• Accessible: A good tool should be easy for you to access. Some apps may only be available on specific platforms, like iOS or Mac devices, while others won’t work on a desktop.
• Affordable: Certain digital ADHD tools run on a subscription basis, and others you can access through a one-time payment. Other apps might be completely free. It’s important to choose one that fits into your budget.

There’s no one-size-fits-all solution. Some people work better with apps that send reminders, while others may prefer a productivity tool that turns tasks into mini-games with rewards.

You can experiment to find what works best for you.

Focusmate Body Doubling: A Game-Changer for Adult ADHDers

Focusmate is an ADHD focus tool based on body doubling. This ADHD-friendly concept involves working with another person present, either physically or virtually.

Through Focusmate, you pair up with a community member who also needs to get things done – you’ll be acting as body doubles for each other. You’ll then both work on your own tasks while keeping your cameras on so you can see what the other person is doing.

Another person’s presence can help keep you focused, motivated, and accountable.

Here are some of the features of Focusmate:

• Get free sessions: As a member, you’ll get three free sessions monthly.
• Use on any task: Whether working on a school assignment, replying to emails, or paying bills, you can set personal goals and have someone else hold you accountable.
• Quick setup: All you have to do to get the ball rolling is book an appointment, sync it with your calendar, and join the video call from your browser.

If you wish to upgrade your plan, you can get unlimited sessions for as low as $6.99 per month.

Beyond Focusmate: 5 Other Productivity Tools for Adults With ADHD

While body doubling is a great technique, it isn’t the only strategy to boost your focus, management, and organization.

Here are other online tools and resources that adult ADHDers can benefit from.

Focus Keeper – Pomodoro Timer

The Pomodoro Timer is a technique that involves alternating sessions of focused work and short breaks. After four sets, you’ll typically take a longer break to recharge.

The Focus Keeper is a Pomodoro Timer that can help you concentrate on your task, maintain motivation, and prevent mental fatigue or distraction.

Since ADHD is often linked to time blindness, this platform can ensure you don’t get lost in a task.

Here are some highlight features of Focus Keeper:

• Customize to your needs: You can adjust the duration of your working sessions, short breaks, and long breaks. You can also swap out the timer’s background noise with different options, such as ticking or rain sounds.
• Use for free: This Pomodoro Timer is 100% free to use.
• Access on different devices: The Focus Keeper is available on mobile or desktop.

You can use other similar alternatives, such as Focus To-Do and Focus Booster.

Forest App – Focus and Productivity

If you often use your phone to procrastinate or as a distraction, the Forest app might be what you need.

Forest helps you stay focused on what you’re doing by letting you plant a virtual tree.

You’ll pick how long you’d like to stay focused, and the app will start a timer. This virtual tree will grow as you put your phone aside with the app open and start working on your task.

If you exit the app, the tree immediately dies. This incentivizes you to focus on your task and prevents you from getting distracted by your phone.

Here are some benefits of this app:

• Help the environment: After completing your session, you’ll gain coins. You can spend these coins in the app store to buy cosmetics or sponsor real-life tree-planting efforts.
• Join friends: You can pick the “Plant Together” function, allowing you to link your sessions to those of your friends. If one person leaves the app, everyone’s trees will die. This ups the stakes, motivating you to stay focused.

You can purchase the Forest app with a one-time payment of $2 to $4.

Remember the Milk – Task Management

Remember the Milk is a to-do app that allows you to record and track all your tasks in a single location.

You can create multiple lists to organize your tasks and break bigger tasks into smaller subtasks in the app.

The following are some highlights of this ADHD organizational tool:

• Sync on all devices: This app works on different devices, including mobile phones, smartwatches, desktops, and laptops. You can sync your lists on all of them.
• Receive reminders through multiple platforms: The app can send reminders through various platforms, including email, text, and Twitter.
• Share lists: You can share lists with friends, family, or co-workers, as well as assign tasks to other people.

You can create an account for free or upgrade to a Pro account for a yearly fee of around $50.

Due – Task Reminder App

Due is another task tracker app. This app lets you instantly set a due date for your task with just a tap instead of having to scroll through a dropdown list.

These are some of its top features:

• Receive persistent reminders: The app will send multiple reminders until you mark the task as complete or postpone it.
• Quickly reschedule tasks: You can reschedule a deadline through the notification bar or home page without opening the app.

You can get Due for around $10 a month. Unfortunately, it’s currently only available on Mac and iOS devices.

Brili – Routine App

Through the Brili app, you can drag and drop upcoming tasks into your schedule or calendar. You can also set a start time and duration for each routine task to combat procrastination and time blindness.

Here are some unique features of the app:

• Create your own routine or use a template: Through the app, you can set and track all your scheduled tasks and routines for the day. If you don’t want to create your own, you can choose from a collection of template routines created by ADHD experts.
• Gain points and rewards: Set your own rewards in the app and gain stars as you complete tasks. You can then use the stars collected to redeem the rewards you’ve set.
• Track your progress: The app allows you to visualize your success by tracking the number of routines you’ve completed. You’ll also be given achievements based on what you’ve accomplished.

You can upgrade your account for an annual subscription fee of around $50.

Bonus: Fidgeting Tools for Productivity

Do you often tap your foot or shift in your seat whenever you have to sit still and focus on something uninteresting?

When working on something boring, the brain needs a boost of stimulation to keep itself focused. And this is where fidgeting comes into play.

Because fidgeting can help to raise your focus and productivity, you don’t need to hide it. ADHD masking can be draining when done for long periods of time.

Instead, you can look for practical tools and gadgets that help you fidget in a non-distracting and constructive way.

Examples of fidgeting toys and tools include the following:

• Jewelry: Certain types of necklaces and rings are specially designed to be discreet and quiet fidgeting tools. They typically have small moving parts, such as gears or beads, that can be twisted, spun, or clicked.
• Toys: There are different types of fidget toys for adults. Examples include stress balls, fidget spinners, cubes, and dice, easily found through online shopping sites.
• Household items: Balancing on an exercise ball or playing with stretchy bands are some low-cost ways to increase stimulation. You can also chew gum.

The most important thing is finding ways of fidgeting that don’t distract your focus from your task. For instance, some fidget puzzles and games require paying attention to them. This makes it difficult to concentrate on what you should be doing.

Don’t Rely on Willpower Alone to Get the Ball Rolling

ADHD isn’t a willpower issue or a character flaw.

The ADHD brain is wired uniquely – so focus and memory may be a challenge. But this also unlocks unique traits, like greater creativity, resilience, and flexibility in thinking.

With the right ADHD tools, you can better overcome these challenges and use your strengths to achieve the goals you care about.

Currently, there are a range of tools with different functions to pick from. Some motivate you to focus with rewards and incentives, while others send reminders so you remember important tasks and dates.

Apart from using these apps and platforms, getting treated for ADHD can also be a huge help in getting back on track.

If you want access to more tools and resources designed for adult ADHDers, check out ADDA+. This premier resource hub and community offers expert-driven tips, resources, and courses to help you live your best life.

References

[1] Rubia K. (2018). Cognitive Neuroscience of Attention Deficit Hyperactivity Disorder (ADHD) and Its Clinical Translation. Frontiers in human neuroscience, 12, 100. https://doi.org/10.3389/fnhum.2018.00100

The post 6 Online ADHD Management Tools for Adults appeared first on ADDA - Attention Deficit Disorder Association.

Whether it’s the urge to get your hands on the latest iPhone or take full advantage of the biggest sale of the year – attention-deficit/hyperactivity disorder (ADHD) can make it challenging to stop impulse buying, stick to budgets, and build your savings for a rainy day.

But if you’re reading this article, you’ve already made the first and most important step to getting your finances back on track. And that’s recognizing the need for change.

The next step is to learn and practice implementing different money management strategies. With effort and time, you can regain control over your finances and save for a secure future.

Originally published on April 3rd, 2019, this article was updated and republished on November 17th, 2023.

Understanding Executive Function in ADHD

Many adult ADHDers face problems in their finances because ADHD can affect their executive functioning.^[1]

This refers to the set of mental processes that allows a person to focus, plan, remember important details, and control their impulses.

Research also suggests that ADHDers tend to use avoidant and spontaneous decision-making styles. This means they either postpone and avoid making financial decisions or make them on a whim.^[2]

ADHD can change how you manage your money in the following ways:

• Forgetting bills and incurring extra charges due to late or missed payments
• Choosing short-term rewards over longer-term benefits (like saving for retirement)
• Trouble organizing paperwork, such as tax statements, bills, and checks
• Hyperfixating on money, causing stress even for simple decisions
• Struggling to focus when building a budget or savings plan
• Losing track of your spending, expenses, and debts
• Impulse buying items you don’t need or won’t use

If you’re facing any of these issues, you might feel too ashamed, guilty, or anxious to take a good look at your current financial status and savings.

That said, it’s essential to be kind and patient with yourself. After all, ignoring money issues won’t make them go away. Plus, it’s never too late to start building the habit of saving and spending wisely.

Myths About ADHD and Your Finances

Learning how to manage your money may seem impossible with ADHD. But this couldn’t be further from the truth.

Let’s explore the truth behind some of the most common misconceptions about ADHD and money.

You Are NOT Incapable.

Do you know those drawings where you see one image at first, but then suddenly, the image flips into something else? Those drawings contain a profound truth. You cannot see both images at the same time. Try it.

This is important because everyone has been trained to think the same way. (And it’s NOT your way!) They’re convinced it’s all about the math. It isn’t. While important, math isn’t the primary factor in financial well-being.

It’s Not About the Math.

If simple math concepts and flawed budgeting are at the root of your money problems, why do your financial issues recur and persist?

You could probably add, subtract, and budget better than hundreds of thousands of people who are doing better financially. If it’s all about budgets, math, and spreadsheets, that would make no sense.

If losing weight were as simple as eating fewer calories and burning more, why do so many people struggle with weight issues for their entire lives? If most people believe going to the doctor for regular checkups is a good thing, why do so many people neglect this simple task?

It’s not about logic. And your financial struggles aren’t about the math.

It’s about learning to manage your emotions and impulses. A tool like Rena-fi can help you do this. Designed for ADHDers, Rena-fi enables you to reshape the narrative you’ve built around money and make better and more rational financial choices.

There’s Nothing Wrong With Your Character.

What do eating more calories than you burn or neglecting your finances to spend more than you planned have in common? Viewed from a distance, they all appear to be character issues. After all, if you’re not stupid and it’s not the math, you must be lazy, right?

Wrong.

ADHD does not make you a lazy or irresponsible person. And when we internalize ADHD symptoms, we may start feeling confused, anxious, and even depressed.

These emotions can demotivate us from making positive changes to get our finances back in check.

Ultimately, it’s important to realize that “laziness” or “irresponsibility” don’t cause your money issues. By overcoming this shame and guilt, it may be less daunting for you to reach out for help.

Building the Foundation: Goal Setting and Management Strategies

The key to finding something that works is pinpointing what you struggle with the most.

Do you always make and lose track of small purchases? Maybe spontaneous purchases often eat up a chunk of your savings.

Once you’ve identified areas for improvement, you can pick from the following strategies and experiment to see which works best:

• Try body doubling. Is it difficult to focus on setting monthly budgets, calculating your expenses, and paying off bills? If you constantly put these tasks off, find a friend who will sit alongside you (either physically or virtually) as you both attend to your own things. This can keep you accountable, focused, and motivated.
• Use technology to your advantage. Do you often lose track of your expenses, especially if the purchase is small? Having budgeting apps, like YNAB or PocketGuard, on your smartphone can make it easier to log your expenditures on the go.
• Schedule payments in advance. Late fees and snowballing debts can send your finances off track quickly. You can schedule recurring payments or set monthly reminders to pay off your bills.
• Have separate accounts. If possible, have separate accounts for savings, expenses, and spontaneous or lifestyle purchases. You might also find that labeling your savings account with a more definitive goal, like “car funds” or “hospital funds,” may deter you from taking money out unnecessarily.
• Set up an automatic transfer to your savings account. You can set up a recurring monthly direct deposit on payday that sends money to your savings account without you having to remember.
• Create shopping lists. Create grocery or shopping lists to take with you, and only bring a fixed amount of cash that’s just enough so you don’t overspend.
• Join a money management support group. This gives you plenty of opportunities to learn money-management strategies from other ADHDers.

Start with one or two of the above small steps and implement them. Even these simple changes can have a significant positive effect on your finances.

Role of a Financial Advisor or Planner

There’s no shame in needing assistance to get your finances back on track. Different types of professionals can help you get back on your feet.

A financial advisor can provide advice around critical financial decisions, including tax planning and investments. Meanwhile, a financial planner helps you create a plan to meet your financial goals.

Some ADHD coaches also specialize in helping adult ADHDers pick up the skills, tools, and knowledge needed to save, budget, track expenses, and pay off debts.

ADHD Money Management: Common Questions

Here are some of the most common questions about ADHD and managing money.

Do people with ADHD have trouble managing money?

Yes, adults with ADHD often face issues with managing money, as ADHD affects their planning, memory, focus, and impulse control. ADHDers may also favor immediate rewards (like an impulsive purchase) over the long-term gains of saving.

How do you manage money when you have ADHD?

Some ways to manage your money include using an expense and money-tracking app and scheduling recurring payments to avoid late bill charges. Having a separate account for savings and expenses can also help to reduce impulse buying.

Why is budgeting hard with ADHD?

Budgeting can be difficult with ADHD because it requires sustained focus and motivation to track your spending and build a suitable budget. Impulsivity in ADHD can also cause you to exceed your budget.

Are people with ADHD good at saving money?

Many ADHDers struggle with saving money. However, some ADHDers are good at money management because of the tools and strategies they use to track their expenses, set budgets, and plan for the future.

ADHD Does Not Have to Be a Financial Roadblock

At the end of the day, you can have ADHD and be good at saving and managing money.

The right mindset is key. After all, financial well-being doesn’t evolve from budgets, math, and spreadsheets. Those things evolve from a healthy financial mindset.

So, don’t shy away from making financial decisions. Forgive yourself for past mistakes, and take the time to understand how your emotions affect your choices.

ADDA’s Money Matters support group offers financial help for adults with ADHD. If you’d like to understand more about adult ADHD, ADDA+ offers 200+ webinars, peer support groups, work groups, and much more.

References

[1] El Wafa, H. E. A., Ghobashy, S. A. E. L., & Hamza, A. M. (2020). A comparative study of executive functions among children with attention deficit and hyperactivity disorder and those with learning disabilities. Middle East Current Psychiatry, 27(1). https://doi.org/10.1186/s43045-020-00071-8

[2] Bangma, D. F., Tucha, L., Fuermaier, A. B. M., Tucha, O., & Koerts, J. (2020). Financial decision-making in a community sample of adults with and without current symptoms of ADHD. PloS One, 15(10), e0239343. https://doi.org/10.1371/journal.pone.0239343

The post Managing Money With ADHD-Friendly Strategies appeared first on ADDA - Attention Deficit Disorder Association.

The channels keep flipping at random! And sometimes, the TV gets stuck – that’s when you lose half a day to hyperfocusing on shark documentaries.

Of course, this does not mean an adult with ADHD cannot concentrate. In fact, ADHDers have an abundance of attention rather than a deficit!

The tricky part is directing this extra attention to the right channel.

Read on to explore tried-and-true tips to create a physical environment and mental headspace that will help you direct your focus effectively.

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The Link Between ADHD and a Lack of Focus

If you can’t focus with ADHD, you’re not alone. It’s one of the most well-known and common symptoms of ADHD.

Research suggests that there’s a disruption in the dopamine pathway of the ADHD brain.^[1]

Dopamine is an essential chemical messenger linked to motivation, pleasure, and attention regulation.^[1]

So, a dysfunction in dopamine transmission may result in poor focus and low motivation. This is the case for tasks that are boring, repetitive, or not linked to immediate outcomes or rewards.^[1]

On the flip side, the brain quickly latches onto engaging or exciting activities. When the brain’s ability to hyperfocus kicks in, winning the marathon of focus becomes a breeze.

How Can ADHD Affect Focus?

The focus-related challenges you struggle with may differ from those of another person with ADHD.

In general, ADHD can lead to various challenges related to inattention as follows:^[2]

• Hyperfocusing or hyperfixating on an unimportant task for too long^[3]
• Trouble organizing work materials and documents
• Being easily distracted by unrelated thoughts
• Avoiding tasks that require sustained focus
• Struggling to follow through on instructions
• Failing to pay close attention to details
• Getting sidetracked in conversations
• Difficulty maintaining focus on a task
• Making careless mistakes

Understanding the way this disorder impacts your ability to focus is crucial.

Different challenges call for different solutions. This awareness can help you devise highly targeted focus strategies that work.

Want to learn more about focusing and ADHD? Join ADDA+, a resource hub and community of adult ADHDers who know what you’re going through.

9 Focus Tricks for Those With ADHD

Are you looking to improve your focus during meetings or organize your tasks better? Maybe you want to prevent yourself from getting distracted by unrelated thoughts.

Or you might just be tired of fighting an uphill battle every day at work or school.

With the following tips for focusing with ADHD, you can learn to overcome different challenges and distractions in daily life and thrive.

1. Make Overwhelming Tasks Less Daunting

Large and complex projects can feel overwhelming. Because of this, many ADHDers procrastinate and avoid taking them on until the last minute, which gets stressful.

One tip for focusing with ADHD is to break down big and complex tasks into smaller goals.

Identify the small steps involved in completing the project and list them out. Then, set personal deadlines for each of these subtasks.

If you have several ongoing projects, learning how to prioritize them is also crucial. Arrange them based on their deadlines and complexity.

You can also use the traffic light system to organize your to-do list, where the most urgent tasks are color-coded as red and the least urgent as green.

2. Schedule Breaks

Giving yourself time to rest and recharge can improve focus and decrease exhaustion and physical symptoms, such as headaches and eye strain.^[4]

Some great ways to take a purposeful break include the following:

• Listening to your favorite music playlist
• Taking a quick stroll around the block
• Carrying out breathing exercises
• Doing simple and light stretches
• Getting a drink or a snack

You can also time your breaks to ensure you don’t get too caught up with them.

3. Create a Thought Dump

Keeping a thought dump might be helpful if you find yourself going down the rabbit hole of unrelated thoughts a bit too often.

You can keep a notepad close as you work. If an unrelated thought pops up, write it down on the notepad. Then, revisit this list at the end of the day or after finishing your task.

If you suddenly recall an important chore or errand to run, writing it down helps you acknowledge the thought without getting distracted from your work. At the same time, it ensures you remember to do it.

4. Try Body Doubling

Another trick for concentrating with ADHD involves the productivity hack called body doubling.

You’ll have another person sit down with you – physically or virtually – while you both do your own things.

Their calm presence can help to deter hyperactivity linked to ADHD and provide motivation for you to stay focused.

5. Leverage Organizational Tools

The following organizational techniques may be helpful:

• Use your smartphone to set reminders for tasks and keep these notifications on screen until you process them.
• Place sticky notes with reminders on your work desk, mirror, fridge, and other places.
• Log important dates and deadlines into your calendar and set reminders.
• Have a bulletin board or whiteboard in your living room for reminders.
• Create alarms and timers for focused blocks of work and breaks.
• Have a daily to-do list of all your important tasks.

Staying organized allows you to dedicate all your mental bandwidth to the tasks you want to accomplish without worrying about the next activity or forgetting something.

Try one of these online ADHD tools for adults to help you effectively manage your day and get things done.

6. Fidget or Doodle

Science suggests that fidgeting helps ADHDers boost their focus, functioning, and productivity.^[5]

If you’re in a meeting, lecture, or reading through long documents, fidgeting increases stimulation and keeps your brain better engaged.

Of course, you’ll have to find a method of fidgeting that doesn’t distract you from the main task or disturb those around you. Examples include doodling, knitting, chewing gum, playing with stretchy bands, or using fidget toys.

7. Gamify Your Chores and Tasks

Another way to make chores and tasks less of a drag is to turn them into mini-games.

A range of apps can increase motivation and keep your brain stimulated and engaged by offering in-game incentives when you complete tasks. Examples include Habitica and Forest App.

Alternatively, you can do this on your own. For instance, you can race the clock when doing the dishes or create a point system with different rewards for completing work and chores.

8. Optimize Your Environment

You can’t control your brain’s chemistry, but you can certainly have a say in determining your work surroundings.

The following tips may help you optimize your environment for focused work:

• Use noise-canceling headphones or find a quiet spot away from noise and distraction.
• Use an app blocker or mute unnecessary notifications if you need your phone.
• Only keep the materials you need for that specific task on your desk.
• Put your phones and devices out of reach when you work.
• Declutter your workspace from time to time.

You’ll need to experiment to find what works best for you.

9. Prioritize Self-Care

If you notice you’re always groggy and mentally exhausted, it might be time to look at your lifestyle.

For instance, you might need to speak to a professional about sleep problems or insomnia, which are common in ADHD. Scheduling exercise into your routine could be another way to increase your mental alertness and productivity.

Your mind and body deserve great care, and this will allow them to function at their best!

Professional Help Is a Game Changer

Getting the proper treatment and support gives many adult ADHDers the edge they need to concentrate longer and manage their responsibilities better.

Cognitive behavioral therapy is a form of ADHD therapy that empowers you to identify unhelpful thoughts and habits, such as task avoidance, and find ways to overcome them.

You can also work with an ADHD coach to devise personalized strategies to sharpen your focus and boost your productivity.

Your management plan may also include medications to improve your ADHD symptoms.

Looking for expert-backed resources to help you improve your concentration? ADDA+ is a resource hub that equips you with the knowledge and tools to enhance your focus, productivity, and motivation and achieve your goals!

References

[1] Blum, K., Chen, A. L., Braverman, E. R., Comings, D. E., Chen, T. J., Arcuri, V., Blum, S. H., Downs, B. W., Waite, R. L., Notaro, A., Lubar, J., Williams, L., Prihoda, T. J., Palomo, T., & Oscar-Berman, M. (2008). Attention-deficit-hyperactivity disorder and reward deficiency syndrome. Neuropsychiatric Disease and Treatment, 4(5), 893–918. https://doi.org/10.2147/ndt.s2627

[2] de la Peña, I. C., Pan, M. C., Thai, C. G., & Alisso, T. (2020). Attention-Deficit/Hyperactivity Disorder Predominantly Inattentive Subtype/Presentation: Research Progress and Translational Studies. Brain Sciences, 10(5), 292. https://doi.org/10.3390/brainsci10050292

[3] Ashinoff, B. K., & Abu-Akel, A. (2021). Hyperfocus: the forgotten frontier of attention. Psychological Research, 85(1), 1–19. https://doi.org/10.1007/s00426-019-01245-8

[4] Weir, K. (2019, January). Give me a break. American Psychological Association https://www.apa.org/monitor/2019/01/break

[5] Canela, C., Buadze, A., Dube, A., Eich, D., & Liebrenz, M. (2017). Skills and compensation strategies in adult ADHD – A qualitative study. PloS one, 12(9), e0184964. https://doi.org/10.1371/journal.pone.0184964

The post 9 Ways to Focus With ADHD appeared first on ADDA - Attention Deficit Disorder Association.

While everyone’s experience of ADHD is unique, most students with this condition struggle to stay focused, meet deadlines, and remember details. These ADHD symptoms can affect how well they learn and perform in exams.

It’s important to note that ADHD does not impact intelligence, nor does it mean you can’t do well in school. Countless ADHDers hold advanced degrees and have impressive careers. It just means you need to find the strategies and available support resources to help you achieve your goals.

However, students with ADHD often have to study harder and longer to keep up with their peers. Which is not only stressful, but can lead to students limiting their goals or doubting their abilities – but that’s simply not right.

Various study strategies can help reduce distraction, boost your motivation, and improve how well you absorb and remember information.

By implementing these techniques, you’ll be able to make the most out of your study time and achieve your academic goals!

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The Challenges of Studying Posed By ADHD

The first step to creating success-oriented study habits is identifying areas that need the most improvement. Reflect on your biggest struggles as a starting point to find the tools and techniques that will help you the most.

Some of the most common challenges students with ADHD face include the following:^[1]

• Poor focus: ADHD can make it harder to concentrate on your studies, especially if the topic doesn’t interest you. You might also struggle to pay attention or participate actively in your classes. Tasks that are slow-paced, like reading, or repetitive, like completing math practice questions, tend to be the hardest to stay focused on.
• Procrastination: A person with ADHD might procrastinate for various reasons. They might avoid studying topics that they find boring or overwhelming.
• Lack of motivation: The ADHD brain processes motivation differently. This is due to the disruption in the pathway of a chemical messenger in the brain called dopamine.^[2] Without short-term rewards or gratification, it can be difficult for a student with ADHD to feel motivated to study.
• Lack of time management: ADHD might cause you to have a weaker perception of time. You may underestimate the time needed to complete assignments or study for an exam. You may also have trouble prioritizing your study tasks, causing you to focus on what’s interesting instead of urgent.
• Poor memory or forgetfulness: Keeping track of important things like exam dates and due dates can be challenging with ADHD. This can also affect your ability to remember information and details because your brain processes and encodes information differently.^[3]

Self-awareness of the areas that need improvement will give you a huge advantage. It can help you create targeted strategies to overcome these challenges and unlock your true capabilities.

ADHD Study Tips to Enhance Your Learning and Productivity

While most schools offer accommodations and resources for students with ADHD, there’s a lot you can do to empower yourself.

Here are some tips on how to study smart with ADHD.

Try the Pomodoro Technique

The Pomodoro Technique is a time management tool that helps you stay focused by breaking down your work into intervals. Here’s how you can implement this technique:

• Prepare your to-do list.
• Get a timer, preferably not your mobile phone.
• Set the timer to 25 minutes, then start it.
• During this 25-minute time block, focus on one task.
• Once the timer rings, mark off one Pomodoro.
• Set the timer to 5 minutes, and give yourself a break.
• When the timer rings, set it to 25 minutes again and repeat the process.
• After four Pomodoros, you can take a longer break for 15-20 minutes.

This study technique for ADHD is helpful because it prevents you from getting distracted by other non-related tasks. You can also avoid hyperfixating on one task for too long.

Plus, our attention span is limited, even without ADHD. So, breaking down your tasks into 25-minute, focused blocks can help improve productivity.

Some people with ADHD might take longer to shift into focus mode, so 25 minutes might not be sufficient. On the other hand, others may find that their attention dwindles after 15-20 minutes. Experiment with different time durations to see what works best for you.

Implement Multiple Learning Methods

Re-reading paragraphs of text to memorize information can be challenging for anyone.

Because the ADHD brain thrives off stimulation, reading information passively can get boring quickly. Instead, try using one or two of these active learning techniques in your study sessions.

• Flashcards: This study technique encourages you to actively recall information by answering a set of cards with questions and checking your response with an answer on the back. Students who use this method gain a deeper understanding of the topic, retain information longer, and apply their knowledge better.^[4] You can create your flashcards or use a flashcard app like Anki.
• Spaced repetition: This involves reviewing and recalling information at intervals instead of cramming your study sessions into one last-minute crunch. At the start of this process, the gaps between each review are shorter but gradually increase. Spaced repetition promotes better long-term learning and improves memory and problem-solving.^[5]
• Retrieval practice: Retrieval practice involves deliberately pulling out information from your memory and applying it. You can do this in various ways, including doing past-year practice questions, creating your own questions for self-testing, or using flashcards.
• Feynman technique: The Feynman technique is a study process that involves learning a concept and trying to explain it as you would to a 12-year-old. It’s a great way to practice distilling complex topics into simpler language and ideas that are well-understood.
• Mindmapping: A mindmap represents the connection between different information and concepts in a visual way. Mindmapping can help your brain process information in a more organized fashion. You can start by reading through a topic. Then, put your books away and try to draw a mindmap that connects the ideas you’ve just read.

Switching up the way you study also gives your brain a dose of novelty, making your sessions more fun and exciting.

Minimize Distractions

ADHD isn’t actually an attention-deficit disorder. It can be more accurately described as an abundance of attention – with a lack of control over it.

It can be challenging to channel this overflow of attention to a single task, especially if it’s uninteresting. The ADHD brain is always looking for something fun, new, and exciting.

But once you learn how to rein in your focus and direct it to the right thing, the abundance of attention that comes with ADHD is, in fact, a superpower.

Here are some tips that can help:

• Install an app or website blocker on any devices you use to study.
• Use noise-canceling headphones to block off distracting sounds.
• Consider leaving your devices in another room when you study.
• Find a quiet environment away from chatter or movement.
• Silence your mobile phone and turn off your notifications.

Another helpful trick is called the “parking lot” technique.

Keep a notepad on hand. Whenever you study and get an unrelated thought, write it down, then let it go and go back to studying. After you’ve completed your session, you can go back to the “parking lot” of thoughts and review them.

Stimulate Your Senses and Movement

The ADHD brain requires more stimulation to stay focused than a non-ADHD one.

You can try the following tricks to dial up the stimulation your brain is receiving as you study:

• Use colors and highlighters to brighten up your notes and make them engaging.
• Listen to white noise or brown noise while studying.
• Get a drink or something to munch on.

You can also try purposeful fidgeting, a mindless activity you do while working on a main task. An effective form of fidgeting doesn’t diminish your focus but could enhance it.^[6]

Examples include chewing gum, using a fidget toy, or walking about as you read your study materials.

Motivation Techniques to Reduce Procrastination

The motivation to study might not come naturally for many students with ADHD. However, creating an environment that motivates you to pick up your textbooks and learn is possible.

Here are some tips on how to keep yourself motivated with ADHD.

Set Realistic Goals

Getting started on a task is easier when you have a specific and achievable goal. Without a plan or goal, it’s easy to feel overwhelmed and unsure of where to start. It’s also really helpful to have a goal for each study session so you can spread out the work and know when to stop.

Here’s what you can do:

• Keep a list of all the study tasks and assignments you need to complete. Prioritize those tasks based on urgency and complexity, and update this list daily.
• Break down significant study topics into smaller and more manageable sections or subtopics.
• Ensure you have a specific and quantifiable goal for each sub-task. For instance, your goal may be to read and create flashcards for the first five pages of a chapter before 6 p.m. on that day.
• You can also create deadlines for these sub-tasks to ensure you can cover everything before the exam.
• Try gamification. This strategy leverages the different elements and concepts of video games to challenge students to achieve a study goal and reward them for it. Plenty of apps can help you do that, such as Habitica and the Forest app.

Explore these online ADHD tools for adults if you want to get serious with tracking your time and keep on top of your tasks.

Try Body Doubling

Body doubling for ADHD involves having someone else sit by you as you work on a task you need to complete.

Your body double could be working on a similar task, for example, having a buddy do their studying alongside you. Alternatively, they could do something completely different, like reading or listening to music on their headphones.

The body double becomes a source of motivation, support, and accountability and acts as a model of calm focus.

If you can’t get someone to be physically present beside you, a virtual body double may be just as effective. Enlist the help of a friend or family member, and hop on a call with your cameras on while you each perform your tasks.

Apart from body doubling, studying with friends is another way to create accountability. You can also agree to exchange study notes with a friend and have a deadline for both of you to trade notes.

Reward Yourself

In general, the ADHD brain requires stronger, shorter-term incentives to encourage certain behaviors.^[2] This difference in brain chemistry is why rewards may play a significant role for many students with ADHD.

Celebrating big and small wins is a great way to boost your motivation and confidence. Your reward for each goal should be practical and reasonable yet personally fulfilling.

Examples include:

• Giving yourself time to enjoy a hobby like gaming or reading
• Working on a personal project like knitting or gardening
• Having a snack or a meal you enjoy
• Running a bubble bath for yourself

Experiment to see which rewards excite you the most, and try switching them up occasionally for an extra boost of novelty.

How to Study with ADHD Brain Fog

Some people find that their ADHD contributes to brain fog – when your brain’s ability to think and process information dwindles.

This can affect how well you learn and remember information, making studying more difficult. The following are some ways to combat an ADHD brain fog:

• Practice a healthy lifestyle. Ensure that you eat well and stay hydrated. Studies have also shown that exercise can improve attention and cognitive function in those with ADHD.^[7]
• Make time in your schedule to include these stimulation activities. Try listening to music, playing your favorite sports, or chatting with someone you love.
• Address any sleeping problems. Strong research evidence shows that adults with ADHD are at an increased risk of sleep problems.^[8] You should discuss any sleeping issues you have with your healthcare provider.
• Practice good sleep hygiene. Ensuring you have a comfortable sleeping environment at home, removing distractions from your bedroom, and having device-free time before bed may promote better sleep. It also helps to avoid long afternoon naps and have a fixed sleeping schedule each day.
• Try mindfulness meditation. Research has found that mindfulness meditation can help improve symptoms of ADHD, attention, and sleep.^[9] You can learn how to do this by attending mindfulness meditation training or reading up on resources online.

It’s important to show yourself patience and self-compassion. Pushing yourself too hard can lead to mental fatigue and burnout, so ensure your mind and body get enough care and rest.

ADHD Is a Speedbump, Not a Roadblock

ADHD can make your learning journey choppy and challenging. However, it does not have to define your end goals or the level of success you can achieve.

Start by applying a few tips discussed above, and take time to experiment to see which strategies work best for you. Set big goals and learn to harness the ability of the ADHD mind to hyperfocus and think outside of the box.

And remember, success at college is about more than just academics. Check out our virtual support groups for practical strategies to help you thrive academically, socially, and personally while you connect with people who understand you! Additionally, you can connect with other students who understand you.

With targeted study strategies, proper treatment, and the right support, academic success is within your grasp.

ADDA+ is a community of like-minded people on a path to thrive with their ADHD. Join now to access webinars, courses, and a huge amount of resources.

References

[1] Kwon, S. J., Kim, Y., & Kwak, Y. (2018). Difficulties faced by university students with self-reported symptoms of attention-deficit hyperactivity disorder: a qualitative study. Child and Adolescent Psychiatry and Mental Health, 12(1). https://doi.org/10.1186/s13034-018-0218-3

[2] Volkow, N. D., Wang, G. J., Newcorn, J. H., Kollins, S. H., Wigal, T. L., Telang, F., Fowler, J. S., Goldstein, R. Z., Klein, N., Logan, J., Wong, C., & Swanson, J. M. (2011). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Molecular psychiatry, 16(11), 1147–1154. https://doi.org/10.1038/mp.2010.97

[3] Skodzik, T., Holling, H., & Pedersen, A. (2016). Long-Term Memory Performance in Adult ADHD. Journal of Attention Disorders, 21(4), 267–283. https://doi.org/10.1177/1087054713510561

[4] Senzaki, S., Hackathorn, J., Appleby, D. C., & Gurung, R. A. R. (2017). Reinventing Flashcards to Increase Student Learning. Psychology Learning & Teaching, 16(3), 353–368. https://doi.org/10.1177/1475725717719771

[5] Kang, S. H. K. (2016). Spaced Repetition Promotes Efficient and Effective Learning. Policy Insights from the Behavioral and Brain Sciences, 3(1), 12–19. https://doi.org/10.1177/2372732215624708

[6] Canela, C., Buadze, A., Dube, A., Eich, D., & Liebrenz, M. (2017). Skills and compensation strategies in adult ADHD – A qualitative study. PloS one, 12(9), e0184964. https://doi.org/10.1371/journal.pone.0184964

[7] Rassovsky, Y., & Alfassi, T. (2019). Attention Improves During Physical Exercise in Individuals With ADHD. Frontiers in Psychology, 9, 2747. https://doi.org/10.3389/fpsyg.2018.02747

[8] Surman, C. B. H., & Walsh, D. M. (2021). Managing Sleep in Adults with ADHD: From Science to Pragmatic Approaches. Brain sciences, 11(10), 1361. https://doi.org/10.3390/brainsci11101361

[9] Modesto-Lowe, V., Farahmand, P., Chaplin, M., & Sarro, L. (2015). Does mindfulness meditation improve attention in attention deficit hyperactivity disorder? World journal of psychiatry, 5(4), 397–403. https://doi.org/10.5498/wjp.v5.i4.397

The post How to Study Efficiently with ADHD: 7 Tips to Boost Focus & Motivation appeared first on ADDA - Attention Deficit Disorder Association.

Brown noise is an ambient sound that is said to help tackle inattention in adults with ADHD.

It’s currently an unexplored tool for productivity and focus, but the concept isn’t new. For instance, you might have heard of white noise. This is another type of ambient noise that has also been associated with better sleep, relaxation, and a sharper mind.^{[1, 2]}

If you have ADHD, you may be interested in leveraging sounds or music to improve your focus and productivity. There isn’t a universally effective or beneficial sound for this condition, so it might take some experimentation to determine which works best for you.

That said, there are claims that brown noise can help those with symptoms of ADHD, though the exact mechanism behind this is still up for debate.

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What Is Brown Noise?

Brown noise is one of the many “colors” of noise. As mentioned earlier, white noise is one of the most well-known ambient noises. Other examples include pink noise and green noise.

These sounds are differentiated based on the frequency and amplitude of their sound waves.

Brown noise, like white noise, comprises all the frequencies the human ear can pick up. However, it’s more prominent in the lower frequencies, giving it a deeper, lower-pitched, rumbling sound.

Brown noise is commonly described as:

• A thunderstorm or heavy rainfall
• A rumbling jet engine
• Strong river current
• Roaring seas
• Strong wind
• A waterfall

It has a lower, deeper, and more natural sound than other ambient noises like white or pink. Because of this, you might find this sound more soothing and pleasant to listen to.

If you feel more relaxed and focused while on an airplane or in a fast-moving car, you might benefit from listening to brown noise.

Want to learn more about brown noise and ADHD? Talk to people who know at ADDA+, a community of adult ADHDers who understand where you’re coming from because they’ve been there, too.

What Does Brown Noise Do for People With ADHD?

People with ADHD often struggle to focus, especially when tackling unstimulating or repetitive tasks. This is due to how the ADHD brain is wired.

There are various structural and chemical differences between the ADHD brain and the non-ADHD brain. One such difference is linked to levels of a chemical messenger known as dopamine. A dysregulation in the dopamine pathway of the ADHD brain can contribute to symptoms of ADHD, including inattention.^[3]

Scientists have also found that people with lower dopamine levels in the brain, such as those with ADHD, require more noise for optimal performance. Thus, research suggests that having a certain amount of noise playing in the background may improve the brain’s performance in those with ADHD.^[4]

But how does brown noise work for those with ADHD? 

Due to the lack of dopamine in the brain, understimulated ADHD leads to a crash in focus. Brown noise may help arouse and stimulate the brain, allowing the person to concentrate better on their task.

There’s another suggested mechanism by which ambient noise can benefit those with ADHD.

Listening to these sounds is an auditory masking technique. In other words, the ambient sounds you listen to can overpower background noises in your surroundings.

Since people with ADHD can get easily distracted by surrounding stimuli, listening to brown noise could help minimize auditory distractions, allowing them to concentrate better on what they’re doing.

Some people may also find that it helps quiet their internal whirlwind of thoughts, making it easier to focus.

Benefits of Brown Noise

Some reported benefits of brown noise include the following:

• Improved focus and productivity: This ambient noise can help to stimulate the ADHD brain as well as drown out surrounding background sounds and chatter that might distract you.
• Reduced stress: Some people find that listening to brown noise produces a calming sensation due to its deeper frequency and sound.
• Enhanced relaxation and sleep: Due to the soothing effects of brown noise, it can help promote relaxation. It may also help muffle noises around you at night, allowing you to fall asleep faster.

Nonetheless, these benefits are mainly based on anecdotal evidence. Currently, there is a lack of research proving the benefits of brown noise.

Most research on the benefits of ambient noise for ADHD generally focuses on white noise for children. And based on findings, white noise improved the attention and cognitive performance of people with ADHD.^[5]

Experts suggest that the same concept and mechanism of action may apply to brown noise, which could make it a viable tool for enhancing focus in ADHD.

That said, what works for someone else might not work for you. It’s best to experiment with different types of music and ambient sounds to find what helps your productivity best.

Can Brown Noise Be Harmful?

Brown noise in itself isn’t harmful. But the biggest cause of concern is playing brown noise, or any ambient noise for that matter, at a volume that’s too loud.

If you’re using music or sounds to improve your sleep and productivity, protecting your hearing is important. According to the World Health Organization (WHO), the volume, frequency, and duration of listening can affect your hearing.^[6]

Here are some tips to ensure that you’re listening to brown noise or any other sounds safely:^[6]

• Keep the volume below 80 dB on average. As a point of reference, 80 dB is equivalent to the noise of a busy street or doorbell. Generally, you should keep your device’s volume to about 60% of its maximum level.
• Invest in noise-canceling earphones. This can help to minimize surrounding noise, so you won’t need to turn the volume up as high.
• Use an app to monitor the volume of what you’re listening to. Some devices can also automatically send a warning if you’re listening to something too loud.

Another possible downside of listening to brown noise is being distracted by the sound. Because ADHD affects everyone differently, over-arousal is also possible with music and these ambient sounds.

To sum it up, there isn’t much risk tied to brown noise. If you’re keen on using brown noise as an ADHD productivity tool, there are a few ways you can get your hands on these soundtracks. The easiest way to do this is to listen to them using online streaming platforms.

Brown Noise May Be a Useful ADHD Productivity Tool

There isn’t much research yet proving the benefits and effectiveness of brown noise.

However, anecdotal evidence suggests that brown noise can improve focus, productivity, and sleep in ADHD. That’s because brown noise may be able to mimic the effects of dopamine on the ADHD brain as well as minimize internal and external distractions.

If you wish to utilize brown noise for a productivity boost, ensure that you practice safe listening habits.

Looking for more ways to stay productive? Check out ADDA+, where you’ll find expert-driven resources, courses, and tools for adults with ADHD. It’s a supportive community that will help you unlock your true potential and achieve your life goals!

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References

[1] Ebben, M. R., Yan, P., & Krieger, A. C. (2021). The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Sleep medicine, 83, 256–259. https://doi.org/10.1016/j.sleep.2021.03.031

[2] Angwin, A. J., Wilson, W. J., Arnott, W. L., Signorini, A., Barry, R. J., & Copland, D. A. (2017). White noise enhances new-word learning in healthy adults. Scientific reports, 7(1), 13045. https://doi.org/10.1038/s41598-017-13383-3

[3] Volkow, N. D., Wang, G. J., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., Fowler, J. S., Zhu, W., Logan, J., Ma, Y., Pradhan, K., Wong, C., & Swanson, J. M. (2009). Evaluating dopamine reward pathway in ADHD: clinical implications. JAMA, 302(10), 1084–1091. https://doi.org/10.1001/jama.2009.1308

[4] Söderlund, G., Sikström, S., & Smart, A. (2007). Listen to the noise: noise is beneficial for cognitive performance in ADHD. Journal of child psychology and psychiatry, and allied disciplines, 48(8), 840–847. https://doi.org/10.1111/j.1469-7610.2007.01749.x

[5] Lin H. Y. (2022). The Effects of White Noise on Attentional Performance and On-Task Behaviors in Preschoolers with ADHD. International journal of environmental research and public health, 19(22), 15391. https://doi.org/10.3390/ijerph192215391

[6] Deafness and hearing loss: Safe listening. (n.d.). World Health Organization (WHO). https://www.who.int/news-room/questions-and-answers/item/deafness-and-hearing-loss-safe-listening

The post What Is Brown Noise and Can It Help People With ADHD? appeared first on ADDA - Attention Deficit Disorder Association.

Life can feel like a cycle of sleep deficit and fatigue for people with ADHD, who often find it difficult to fall or stay asleep.

When tired, your ADHD symptoms worsen and lead to sleeping issues.

Medications taken to manage ADHD symptoms – and the symptoms themselves – can interrupt sleep. The cycle continues.

Additional problems with ADHD and sleep can stem from a variety of factors, such as a bad schedule, eating before bed, or anxiety.

If you’re living with ADHD and looking for useful tips and information you can use to reduce both the long- and short-term effects of sleep loss due to your ADHD – you’re in the right place.

It’s important to understand why ADHD affects sleep. ADHD can begin to disturb sleep from around the age of 12 but doesn’t always correspond with other symptoms. However, ADHD and sleep issues can stay with you into adulthood.

Originally published on January 11, 2019, this post was republished on October 24, 2022.

Sleep Disorders Associated with ADHD

In addition to the aspects of daily life that can cause you sleep problems, several sleep disorders are associated with ADHD, including:

Insomnia

Insomnia affects many people. It can have many causes, including everyday stressors, an erratic schedule, or too much caffeine.

Studies show that many adults with ADHD have insomnia.^[1] From random bursts of energy as soon as you get into bed to being unable to get your brain to power down. Insomnia and ADHD can also cause you to lie awake in bed for too long before falling asleep.

It’s not just the act of falling asleep that can be muddied. Once people with ADHD fall asleep, it’s not always restful. Restlessness (some with ADHD twitch in their sleep) and being a light sleeper can come into the equation.

When sleep is broken up like this, it causes unwanted drowsiness the next day, making your day-to-day life more difficult, let alone dealing with ADHD too!

Sleep Apnea

Almost a third of those with ADHD say they experienced sleep disorder-related breathing issues. Snoring and obstructive sleep apnea are both high on the list.

These types of ailments are associated with obesity. It’s a big issue, too, with around 40% of individuals with ADHD struggling with weight problems.

While studies are still ongoing, treatment of sleep apnea has been shown to improve symptoms of ADHD.^[2]

Restless Legs Syndrome

Restless Legs Syndrome is a neurological problem that causes a tingling sensation in the lower limbs and an irresistible urge to move those limbs to achieve some kind of relief. This happens most often while people are asleep or resting.

In the US, a mere 2% of the population suffers from RLS in the general population, but when we look at those with ADHD, the issue spikes significantly.^[3]

Delayed Sleep Phase Syndrome

Delayed sleep phase syndrome (DSPS) is the most commonly associated sleep disorder with ADHD.^[4] It involves the body’s circadian rhythm. DSPS happens when your body is out of sync with regular sleep-wake patterns. People with this disorder tend to fall asleep later and, as a result, wake up later.

DSPS usually results in daytime sleepiness, something you don’t want to deal with when you have to balance work and family. Not to mention, sleep is a primary element in reducing ADHD symptoms.

Tips for Adults with ADHD to Get Better Sleep

If you’re struggling with any of the above sleep disorders and ADHD, below is a list of tips to help you get some much-needed sleep.

Discovering how to put your sleeping pattern back on track is one of the best ways to ensure a better, happier, and healthier life with ADHD.

Create a Regular Bedtime and Wake-Up Routine

Go to bed at a set time every night and make sure you’re out of bed or awake by a set time every morning. This will do wonders to support healthy sleep and overall well-being.

Get Enough Exercise

ADHD typically means there’s more energy to play with. This is perfect because having a regular exercise routine is a proven way to help you get sound sleep. It also assists with staying asleep.

Experts recommend getting at least 30 to 40 minutes per day to help alleviate ADHD symptoms.

Leave Hyperfocused Activities for the Daytime

If you have ADHD, you know how easy it is to get wrapped up and hyperfixated on an activity you find stimulating – and how difficult it is to stop when it’s time for bed.

Leave those activities for the daytime to prevent disengagement issues around bedtime.

Take Warm Baths

Enjoying a warm bath is a great way to relax the muscles and soothe your state of mind. This is one of the oldest natural sleep aids!

Drink Herbal Tea

Herbal teas (those with no caffeine) are wonderful at helping create natural relaxation and a more seamless transition into the first stage of sleep. Chamomile and passionflower are two of the most effective.

Use Positive Mental Attitude Techniques

If racing or intrusive thoughts are keeping you up at night, try some calming, positive mental techniques. Things like meditation, soothing music, brown noise, or podcasts designed for sleep can help quiet your mind and relax your body for sleep.

Note: These tips are all known to work, but some will be more effective for certain individuals than others. It’s worth giving them all a chance to discover what works best for you and your needs.

Explore ADDA+ for more resources on living with ADHD and a supportive community of like-minded people.

References

1. Fadeuilhe, C., Daigre, C., Richarte, V., & Corrales, M. (2020). Insomnia Disorder in Adult Attention-Deficit/Hyperactivity Disorder Patients: Clinical, Comorbidity, and Treatment Correlates. Frontiers in Psychiatry. https://doi.org/10.3389/fpsyt.2021.663889

2. Youssef NA, Ege M, Angly SS, Strauss JL, Marx CE. Is obstructive sleep apnea associated with ADHD? Ann Clin Psychiatry. 2011 Aug;23(3):213-24. PMID: 21808754. https://pubmed.ncbi.nlm.nih.gov/21808754/

3. Roy M, de Zwaan M, Tuin I, Philipsen A, Brähler E, Müller A. Association Between Restless Legs Syndrome and Adult ADHD in a German Community-Based Sample. J Atten Disord. 2018 Feb;22(3):300-308. doi: 10.1177/1087054714561291. Epub 2015 Jan 2. PMID: 25555628. https://pubmed.ncbi.nlm.nih.gov/25555628/

4. van Andel E., Bijlenga D., Vogel SWN, Beekman ATF, Kooij JJS. Attention-Deficit/Hyperactivity Disorder and Delayed Sleep Phase Syndrome in Adults: A Randomized Clinical Trial on the Effects of Chronotherapy on Sleep. Journal of Biological Rhythms. 2022;0(0). doi:10.1177/07487304221124659

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Because the ADHD brain processes information differently, motivation strategies that work for non-ADHDers may not work well for adults with ADHD. Add boring, repetitive routine tasks to the mix, and any form of motivation becomes harder to find.

As a result, many adults with ADHD tend to over-rely on task urgency to get the ball rolling. But with some experimentation, creativity, and the right resources, it’s possible to build effective strategies to get going without the stress of a looming deadline.

Keep reading to learn 10 valuable tips to help you conquer a lack of motivation from ADHD.

Can ADHD Cause a Lack of Motivation?

Yes! ADHD can lead to a lack of motivation to complete specific tasks.

But this isn’t because you’re lazy or lack willpower.

The ADHD brain is wired uniquely, leading to a possible motivation deficit in the following ways:

• A disruption in the pathway of a chemical messenger (dopamine) in the brain can limit the brain’s ability to perceive rewards, especially long-term ones.^[1]
• The ADHD brain may favor tasks that offer novelty and stimulation and avoid those considered repetitive and boring.^[2] Hence, understimulated ADHD often makes it hard to stay on track with some activities and chores.
• Adults with ADHD tend to get overwhelmed when organizing lots of information.

This doesn’t mean the ADHD brain can’t be motivated. It’s simply motivated differently.

10 Tips to Improve Your Motivation with ADHD

Living with ADHD can be challenging. But meeting deadlines, getting boring tasks done, and completing household chores are all goals within your reach.

Here’s a list of 10 tips to tackle a lack of motivation, develop good working habits, and accomplish your goals.

Break Tasks into Smaller Goals

Break down a complex or lengthy project into tinier components and milestones to ensure each task feels more manageable. A big project like packing up your apartment for a move can feel too overwhelming to start.

Instead of leaving it until the day before the truck pulls up, write down every small task involved. You might note things like – order boxes, buy packing tape, pack record collection, or empty the freezer.

Set yourself a small, easy-to-achieve goal of packing one box each day or checking one small task off that list.

You can apply this method to school or work projects too. Break things down into individual tasks as small as emailing a colleague, finding one resource, or writing a single paragraph.

You may couple this with the following strategies:

• Set a deadline, time, or place of completion for each small task.
• Make the first small goal of the day a 100% achievable task.
• Don’t be afraid to set the bar low (i.e., “set up a new document” or “reply to an email” as a task).
• Visualize the end goal. A massive project may feel less daunting with a clear goal in mind.

Organize Your To-Do List

Putting a to-do list together helps mark the starting line and saves you the stress of missing important things. To put together an effective and motivating to-do list (that works with the ADHD brain) it has to be short, organized, and visually appealing.

Otherwise it will be daunting and discouraging – the opposite of motivating.

Here’s how to put together a valuable to-do list:

• Be specific with your goals. For instance, list “20 minutes of jogging” instead of “exercise.”
• Make your tasks small, so they don’t take longer than 30 minutes to complete.
• Color code or mark three to five of the most important things on your list with numbers.
• Use visuals or icons to make your goals look more appealing.
• Keep your to-do list somewhere you’ll look often.

Ask for Help

Support groups are a great place to pick up ADHD motivation tips that have worked for others and could work for you.

A quick Google search can help you discover a list of local and virtual support groups, such as the ADDA productivity support group and the accountability group.

You may also seek the guidance and advice of an adult ADHD coach, who can collaborate with you to build personalized strategies that help boost motivation.

Keep Things Fun and Interesting

The ADHD brain is creative and imaginative.

Take advantage of that by thinking of a few fun and exciting ways to turn monotonous tasks into something you’d more likely enjoy.

Here are some ideas to try out:

• Gamify – for example, make tasks into a race against time.
• Turn menial tasks into a competition with someone else to see who can get the task done faster or better.
• Download apps that turn uninteresting tasks into exciting games or missions.
• Pair a borning task with something you enjoy, like folding laundry while you want an episode of your favorite show.

Celebrate Milestones with Rewards

Adults with ADHD may struggle to complete routine or repetitive tasks that aren’t inherently rewarding or only offer long-term gratification.

Creating immediate and fun rewards each time you check off a set number of tasks on your list may encourage you to start on them.

The reward can be as simple as having a snack, taking a walk outside, sitting in a bubble bath, or listening to your favorite song.

Try Body Doubling

Body doubling is a practice where you work on tasks, especially frustrating or tedious ones, alongside someone else.

The “body double” helps keep you accountable and focused on your present task.

Body doubling works in a wide range of scenarios. For example, you may have a friend come over to help with finances (budget and pay any necessary bills) or work with your housemates to clean the kitchen.

Don’t Rely on Pressure

The pressure of “should” and “have to” may put you off tasks. Instead, reframe them into “wants” and focus on the outcomes or sections of the task you enjoy most.

Here’s an example of how you can put this into practice:

Usual way of thinking – “I have to do the dishes.”

New way of thinking – “I want to do the dishes because I like having clean dishes ready to use.” 

Remix Your Routine

The ADHD brain is drawn to new and shiny things. Harness this by introducing novelty into your routine and incorporating new and stimulating elements into repetitive tasks.

For example, you may:

• Switch up your working environment – visit a café or library to answer emails.
• Listen to your favorite playlist or podcast while working on a mindless task.
• Listen to brown noise when you need to tune out your thoughts and focus
• Go grocery shopping with a friend – socializing keeps things fun!

Find Your Peak Productivity Hours

Are you a morning person or a night owl?

Observe when you’re in the best state of mind and hyperfixated on getting things done. Designate time to complete what you can during that period and utilize your ADHD to your advantage.

You’ll set yourself up for success by working on tasks during your most productive hours!

Limit Distractions

Take note of your biggest distractions and devise strategic ways to limit or remove them.

For instance, you could:

• Try noise-canceling headphones.
• Be wise with your choice of music while working. Lyric-less music tends to be the least distracting for many people.
• Download apps that block social media apps for a set time.
• Keep your workspace tidy.
• Write down distracting thoughts as they come, then forget about them until you’ve completed your tasks.

ADHD and Getting Motivated: Discomfort Is Normal

While the above tips and strategies may help you start off on the right foot when tackling your to-do list, you may still experience discomfort and unease.

That’s okay!

Normalize those feelings, and acknowledge that you can put your best foot forward and not be “in the mood” for a particular task. Yet, you can still fully engage with it and complete what you need to.

If you’d like to understand more about adult ADHD, ADDA+ offers 200+ webinars, peer support groups, work groups, and much more.

References

[1] Volkow, N. D., Wang, G. J., Newcorn, J. H., Kollins, S. H., Wigal, T. L., Telang, F., Fowler, J. S., Goldstein, R. Z., Klein, N., Logan, J., Wong, C., & Swanson, J. M. (2011). Motivation deficit in ADHD is associated with dysfunction of the dopamine reward pathway. Molecular psychiatry, 16(11), 1147–1154. https://doi.org/10.1038/mp.2010.97

[2] Sethi, A., Voon, V., Critchley, H. D., Cercignani, M., & Harrison, N. A. (2018). A neurocomputational account of reward and novelty processing and effects of psychostimulants in attention deficit hyperactivity disorder. Brain: a journal of neurology, 141(5), 1545–1557. https://doi.org/10.1093/brain/awy048

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Here’s another thing “they” say: people with ADHD are “consistently inconsistent.” Having treated this condition for 27 years and been diagnosed and treated for it myself, I know this truth to be self-evident. You probably know it too. We have our enthusiasms, build up heads of steam, and then get distracted, but have accepted that part of ourselves—that our motivation comes in fits and starts. Imagine if we just picked ourselves up after each disappointing outcome, repeated a few positive affirmations and got back on that horse. Well, it’s an interesting vision, but it ain’t gonna happen. What stands in our way—what I’ve devoted most of my professional life to the study of—is something I call the Emotional Distress Syndrome.

A quick definition: The Emotional Distress Syndrome (EDS) is the cumulative effect of living life with ADHD. It’s a chronic state of emotional stress that breaks down emotional tolerance, stamina and the ability to maintain a strong sense of well being and spiritual health. The chronic, lifelong nature of ADHD–related stress can increase to such a level that it becomes a syndrome akin to post-traumatic stress disorder (PTSD).

Originally published on April 27th, 2016, this article was updated and republished on September 26th, 2022.

As with other ADHD symptoms, there’s good news and bad news, and you have choices to make:

• • It won’t disappear on its own. One way or another, you’ll have to manage your emotional distress for the rest of your life.
  • If you choose not to manage the emotional distress, the EDS will continue to erode your sense of emotional, mental and physical well-being.
  • But don’t despair–the Emotional Distress Syndrome can be navigated.
  • You are not broken.
  • You can live a full, interesting, potential-reaching life.

If this rings true for you or someone in your life, you might want to check out my book Focused Forward: Navigating the Storms of Adult ADHD. For now, though, let’s just know that Emotional Distress Syndrome is real, and if we don’t confront it head on, it can derail everything from simple plans to big ideas and lifelong dreams. It can certainly gunk up our motivation and activation skills.

Here’s an example: a young mother with ADHD came to me for help carving time out of her life to write a children’s book. I’ll call her Karen. All her responsibilities—raising two kids, helping her husband run a small business, and more—were precious and meaningful to her. But her secret dream of writing wouldn’t die. In fact, not getting around to it was making her miserable. How could I help Karen find the motivation to begin? Next, how would she activate—in other words, get going and keep going? Stay with me here.

Here’s another example, from my own life. I’ve spent the past four months deep in the process of launching my first book, the one I mentioned a few paragraphs back. Taking a longer view, I see it actually took twenty years to dream it, write it, publish it and make sure people knew about it. Plenty of motivation and activation were involved, and the result has been rewarding almost beyond words. But that doesn’t mean my ADHD disappeared. In fact, there’s a storm on my horizon. In the course of all this activity, my habit of regular, vigorous exercise dropped off the radar.

Now I’m getting nervous. It’s hard to get off the couch—even though every checkout line fitness magazine runs an article about how, exactly, that is done. Those articles leave me cold. I know myself. I know exercise is good for me. I know that not exercising is bad for me. I know I won’t tolerate boredom for more than a nanosecond. Like Karen, I need motivation and activation.

How? It’s a long story, but I’ll leave you with a few key ideas:

Kick the judge and jury out of the room. The Emotional Distress Syndrome tells us that when we miss the mark, we really need to pay for our transgressions. EDS can show up as a nasty shaming voice presenting evidence that you’re a bad, flawed person. Okay. Hear out this voice, but realize that it’s not the expert. Thank it for its input, and then kick it out of your strategy session.

Remember the advantages of ADHD. Once you’ve decided to take a break from self-recrimination, you can be open to ideas—something people with ADHD have very little trouble coming up with. Pay attention to your impulses, especially when they’re directed at the issue you’re struggling with. For example, a few days ago, I woke up thinking about swimming and rowing. Bodies of water. Somehow, I thought they were headed my way, into my life. I decided to be open to the possibility of it answering my couch problem

Karen’s answer came to her almost instantly. “Time,” she said. “Time set aside to start writing my book. Time no one else can claim.” How much time, I asked. “Six hours,” she replied. Free from having to justify the relative importance of her writing work—she’d kicked the judge out of the room, remember—she didn’t have too much trouble finding those first six hours. I suggested she stay open to whatever happened during that time and not saddle herself with expectations of what “real” writers do. To make a long story short, Karen began. Will she get stuck from time to time? Sure. Will she finish the book? I’d bet on it.

Ask yourself: What would give me a significant, positive feeling about this challenge I’m facing?

Here’s how the steps played out for me: I spent a little time letting my negative visions of failing health and mounting weight gain play out. Then I ended that episode and realized what significance meant to me, in regard to physical exercise and weight loss. Being out of breath and/or sweating. That’s all. No minimum time commitment, no gym membership. I let this idea roll around in my brain for a while. I stayed curious.

Then I began to brainstorm with a friend who also has ADHD, which saved us both the effort of trying to make logical sense. I did a quick presentation about all the kinds of exercise that sound lousy to me—claustrophobic, windowless gyms, intimidating boot camp instructors, riding a stationary bicycle while staring at a wall. Then we launched into a vivid discussion of all the types of physical exertion that sounded non-lousy. Fun, even. They didn’t have to be practical, or even possible. (I could build a trapeze in my backyard and hire a ring master to train me. I could buy a cliff-side estate and take up bungee jumping.) We just kept spitting out possibilities.

And here’s the thing: I live less than one mile from Barton Springs—a gigantic, all-natural spring fed oasis. Admission is free from 5 to 8 am. Hmmm. If I went tomorrow morning, I’d wake up to the sensation of that perfect water. I’d surely run into some smart fellow therapists, one of whom calls herself Lady Godiva—because she dives. I could time myself with the waterproof lap-counting watch I just happen to own. I could wear my mask and snorkel and see a lot of fish. And I’d arrive at my ten a.m. coffee meeting sharp as a tack and cooler than everyone else at the café, on the first truly hot day of the year.

The odds of me showing up to swim tomorrow for anywhere from three to sixty minutes are extremely good. Might I have trouble swimming three times a week for the foreseeable future? Sure. But I have a few ideas about how to make the future more compelling, and at the moment, I’m more interested in tomorrow anyway.

If you have trouble following up on your commitments, the ADDA ADHD Accountability Group might be the perfect place to share your struggles and learn powerful techniques to keep moving forward.

You can join virtual peer support groups, find ADHD coaches, access 200+ webinars, and more when you join ADDA+.

James Ochoa is a therapist, writer and speaker who investigates the conundrums, challenges and rewards of adult ADHD—all of which he’s experienced first hand being a diagnosed “ADHD-er” himself. Equally grounded in neuroscience and intuition, his personal brand of therapy is uniquely empathetic, often transformative.

© 2016 James M Ochoa, LPC, The Life Empowerment Center, Austin, Texas. Focused Forward: Navigating the Storms of Adult ADHD, by James M. Ochoa, LPC and published by Empowering Minds Press, is now available on Amazon.com. 

The post ADHD: Activation! Motivation! Anxiety! appeared first on ADDA - Attention Deficit Disorder Association.

As a professional organizer and ADDCA-trained, ICF-accredited ADHD coach, I’ve seen the difference that even a few organization and ADHD coaching sessions can bring. Most of my work with my clients involves gently encouraging them and supporting them to part with their clutter, an overwhelming prospect for many.

Originally published on February 23rd, 2016, this article was updated and republished on September 25th, 2022.

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Before

During the initial intake session my clients usually complain that they feel unfocused and distracted by the clutter; they feel stressed and weighed down but can’t seem to break the cycle. Clutter reminds them of the many projects they started and haven’t finished.  Clutter clogs their brains with unnecessary visual stimuli. Clutter makes them worry about hidden bills and missing documents. Clutter constantly reminds them that their work is never done.

During

During an ADHD-informed professional organization session, I help my clients set manageable goals based on their values, needs, strengths, and ADHD-related challenges. We consider solutions to organization problems that can be naturally integrated into their daily lives. Often, this process starts with deciding what belongings are worth keeping and what can be parted with. Though it sounds simple, sorting through things can be overwhelming and even emotionally taxing for adults with ADHD, so having a professional organizer there to help can make all the difference. One of my clients’ favorite assignments is: “How many garbage bags can you fill in the two hour session?” A few of my clients filled over 20 bags of trash and donations!  

Parting with your belongings can be difficult. A good professional organizer understands that and will help you celebrate every achievement, large or small.

After

The process of organizing with a professional who understands ADHD challenges can be reaffirming, invigorating, and restorative. My clients say that they love seeing their space transformed into a peaceful haven. Many say that new vistas have opened up for them once they have parted with their clutter, reporting that they feel empowered, liberated, and energized. This freedom and lightness has helped many of my clients actualize goals in other areas of their lives as well.

Clutter Challenge

Working with a professional organizer trained in helping adults with ADHD can provide support, guidance, and accountability to help you tackle the overwhelm of clutter and disorganization. With or without a professional organizer, though, I challenge you to spend two hours this week making space for yourself amidst your belongings.

What have you got to lose…except clutter?

You can join virtual peer support groups, find ADHD coaches, access 200+ webinars, and more when you join ADDA+.

Faigy Liebermann is a professional organizer and ADDCA-trained, ICF-accredited ADHD coach. She founded The Academy of Orthodox Jewish Professional Organizers, the first of its kind in the UK, and helps adults with ADHD lead more balanced lives. www.focuswithfaigy.com

The post ADHD & Professional Organizers: How They Can Help appeared first on ADDA - Attention Deficit Disorder Association.

Originally published on August 25th, 2016, this article was updated and republished on September 24th, 2022.

So, what is your transition ritual?

You may not know it, but you probably have something you do regularly before you start working on homework. Take a moment to think about the behaviors you already do before starting a new task.

Some examples:

• Get a healthy snack
• Get something to drink
• Set up your playlist
• Text a friend
• Take a quick walk or run up and down the dorm or library stairs
• Move to a different location to start a new task
• Listen to a certain energizing song

Some students stop and grab a coffee on the way to the library or their favorite study location.  With coffee in hand, they feel ready to tackle the next assignment.  Others need to take a quick break to move around and grab a healthy snack to munch on while working on the next assignment. There is no “right” way to transition between activities.

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How do you create a transition ritual if you don’t already have one?

It doesn’t have to be a complicated highly engineered plan. The primary goal of a transition plan is switch between activities. Your transition ritual will be as individual as you are. Do what works for you.

To establish a transition ritual, you need to:

1. Stop to think about what you already do when you successfully move from one activity to the next. You might have a couple of things that you already do.
2. Make a point to do the behavior(s) regularly between activities. You might need different rituals for different activities.
3. Rinse, wash and repeat.

Don’t get discouraged, rituals take some time to be established. If you need, set some reminders in your environment to practice your ritual. These reminders could be sticky notes in prominent places or reminders on your phone.  Timers, such as the Time Timer, are good ways to monitor your time and remind you to take a break and engage in a transition ritual between your assignments.  Similarly, timers are important to signal that your break is over and it is time to begin the next task.

College is an amazing time of life. However, in an atmosphere of distractions it is a good idea to send a signal to your brain that it is time to buckle down and hit the books. Happy studying!

Word of caution: Checking email or surfing the internet might not be the best choice for a transition ritual.  You want to make sure that the behavior you choose as your transition ritual, does not become a distraction.

Tough to follow through on your planned tasks and activities? ADHD can make it hard to stay consistent and accountable to yourself. Consider joining the ADDA ADHD Accountability Group to meet other people who struggle with the same challenges. Or try the Monthly Planning Group to learn how to schedule and organize your time.

You can join virtual peer support groups, find ADHD coaches, access 200+ webinars, and more when you join ADDA+.

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Kristine Shiverick, M.Ed., ACG, CACP is a professionally trained ADHD and Executive Function Coach. Kristine received her B.A. in Severe Special Needs Education and her M.Ed. in Early Childhood Education. She received her basic, advanced, and family ADHD coach training through the ADD Coach Academy.  Kristine provides coaching to help students, adults and families impacted by ADHD learn about the unique wiring of the ADHD brain, discover effective strategies, minimize the challenges of ADHD, and live the life they want to live. Kristine believes in taking a strength-based approach to help her clients grow in all areas of their lives. Kristine runs an ADHD parent support group in her local community, and co-facilitated a virtual college support group for ADDA. Kristine is a member of ADDA, ACO, CHADD, and PACC.

The post Rituals to Transitions: How to Get from One Task to Another appeared first on ADDA - Attention Deficit Disorder Association.

Here are our top 12 strategies to get you focused, retain information, and tackle ADHD memory loss. 

1. Memory and Academics

Having a strong academic memory is essential to making it through college! But if you’re not so interested in a course or are “burning the candle at both ends,” it can be difficult to focus and pay attention in a way that gets the job done!

So, you need to be very strategic about getting your own attention in order to remember academic material! The good news is that neuroscience tells us exactly how to do this!

2. The Gross and Funny Factor

Why do some experiences “stick” in our brains and some experiences just slip away? The more connections we make between the material we’re trying to remember, the easier it will be to recall it when we need it – during a test for example.

One of the strongest connections we can use is to make the information more meaningful in some way. Introducing emotion into a dry subject forces the brain to think the information you’re trying to remember is important.

So…how do we get more emotion into the situation when we’re trying to memorize lots of dry material?

Well, we find creative ways to make the information interesting, unique, scary, funny, gross, urgent, impossible, competitive, cute, outrageous, dynamic (involve changes in shape, size, or position) – you get the idea. This turns on the brain!

No matter whether the things we think about are funny and pleasant or scary and gross, neurochemicals in the brain are pressing the “save” key for your memories.

The bottom line is this: find creative ways to make the information you want to remember *pop* using the techniques in this article. Use the gross and funny factor to your advantage, and your grades will skyrocket!

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3. Classroom Visualization Technique

This technique is a variation of the loci method that you may be familiar with. In the loci method, information that needs to be remembered is mentally “stored” in physical locations that you vividly imagine in your mind.

The classroom visualization technique works by creating an association between specific places in the classroom and the exact information you want to retrieve during the test!

Example: How to ace your biology test!

Start by picking 5-15 specific locations in the classroom (or wherever you’ll be taking the test). Perhaps you choose the entry door, the teacher’s desk, the fire alarm, a poster on the left wall, the teacher’s coffee cup… Weird locations are great for getting your brain’s attention!

At home, as you study the material you’ll be tested on, in your imagination, visualize a specific location in the classroom, let’s say the coffee cup. Now mentally imagine yourself storing specific information in that location.

Let’s say the goal is to remember information for a biology test covering the types and functions of RNA. Using this technique, you would store information about messenger RNA on the teacher’s mustache, information about transport RNA on the teacher’s coffee cup, and so on!

As you’re studying, continue to store the remainder of the information in the other classroom locations.

Now on the day of the test, while sitting in the actual classroom you visualized so vividly while you were studying, simply look at one of your locations, and the specific information you’ve “stored” there will come into your mind!

4. Where You Study – Change It Up!

You can use the tendency of the brain to remember information based on where it was learned to your advantage if you find creative ways to change where you study.

Try studying science in one location, math in another, English in yet another location, etc. For example, study science in your room, math at the library, etc.

If you can’t go to different locations, then do something to get your brain to feel the situation is unique. Maybe you can change chairs or sit on the other side of the table.

This might sound weird, but your brain is now making a strong association between the material you’re learning in a class and a specific location in which you’re studying the information.

This works to your advantage during a test. Simply think about the place you study that particular subject, and your brain starts trying to remember only that subject! Try it, it can really help!

5. Mind Mapping

Capitalize on the ability of the brain to latch on to geometric shapes by creating mind maps that show the connections among ideas. For many people, a mind map makes information easier to remember.

Mind maps are easy to make. Just get a piece of paper and write your topic anywhere on the page, perhaps in the center. Now just brainstorm important ideas and write them anywhere on the paper. As your ideas come, just connect them to the idea they are related to.

Make the information easier to remember by drawing geometric shapes around the ideas and color coding in a meaningful way.

6. “Key Word” Method + Stories

One of the most effective techniques for remembering vocabulary words for English class or foreign language class, is the sound-alike key word method. In this technique, you associate the word you’re learning with other words that the vocabulary word sounds like.

For example, when trying to remember the meaning of the words “atrophy” and “flippant,” we first think of one or more nouns that each word sounds like. Atrophy sounds like “a trophy,” and flippant sounds like “flip” + “ant.”

Now we write a sentence or short paragraph associating the vocabulary words and their meanings. To make the association even stronger, we make the story as goofy as possible because this provides even more structure to remember the information (gross and funny factor)!

Now flippant means disrespectful, and atrophy means to wither or decline. The story we develop could involve an ant that flips over to show its disrespect when it wins a trophy because the trophy grows smaller and smaller until it disappears!

7. Analogies

One great way to make dry material more interesting is to think up interesting connections that make the dry information more meaningful and personally relevant to your own life!

For example, when memorizing the cell organelles, think of the cell as a city and connect the name and function of each organelle to aspects of a city. For example, the mitochondria is the power plant, the cytoplasm is the lawns, and the endoplasmic reticulum is the highway system.

For added memory power, create a vivid story about a character in the city who interacts with the city elements you create. This story will cement the information stronger in your memory. Remember to make the story weird in some way to get your brain’s attention!

8. Capitalize on Your Natural Processing Style

We all have our natural processing style – our unique set of strengths and natural approaches that are our super weapons. The more you identify and use these strengths, the better your memory will become.

Using your natural processing style involves making associations in your mind that stimulate your senses.

If you’re a very visual person, you’ll want to create vivid pictures in your mind to act as a framework to remember the information.

If you’re an auditory person, you’ll want to use songs, jingles, and rhymes. If you’re a kinesthetic person, you’ll want to put movement into your mental images.

The tactile sense is the sense of touch, so if you’re very influenced by how things feel, you’ll want to incorporate that into your mental images. And the olfactory sense is the sense of smell. If you’re very good at this sense, then putting scents (both pleasant and unpleasant) into your mental imagery will be beneficial in forming new memories.

Generally, the more of these sensory factors you put into your mental images, the stronger the associations you’re building in your brain and the more triggers – the equivalent of breadcrumbs – you’re leaving in order to recall the information.

All of the memory techniques work better when combined. This is called using a multisensory approach. Try a multisensory approach every time you study: say it, write it, read it, draw it, sing it – do whatever it takes.

Use a funny voice, imagine you’re interviewing someone, pretend you’re playing Minecraft, if you’re a dancer – dance while you learn, if you’re a singer – put what you’re learning to music and sing it!

9. Movement Turns on the Brain!

One of the best ways to stay alert and focused is to find fun and creative ways to put movement into your study time!

Start your study sessions with five minutes of one of the movements below! And be sure to work movement breaks into your study sessions every 15-30 minutes!

Try a repetitive, low-concentration task such as:

• Doodling
• Folding paper
• Rocking
• Squeezing a ball

Try joint compression movements such as:

• Jumping up and down
• Jumping jacks
• Bouncing up and down in your chair

Try balancing and spinning movements such as:

• Turning around several times in one direction and then in the other
• Walking around the room while reading or studying.
• Standing on a balance board that has rockers on the bottom – balancing turns on the same brain centers that control attention.

Try stretching, pushing, or pulling movements such as:

• Tug of war
• Stretching a big elasticized band
• Pushing against the wall

Chewing can be a really effective way to focus!

• Crunchy, spicy, salty, or sour foods can be effective concentration boosters.
• Try carrot and celery sticks, sugar-free gum, pretzels, or a small sour candy.

When studying with ADHD, remaining seated or still in general can cause you to lose focus. Moving about is an effective technique to counteract and improve your retention.

10. Cross Lateral Movements

Cross lateral movements involve using hand and foot on opposite sides of the body. Try these cross lateral movements for five minutes every hour and you’ll have better concentration and mental alertness!

• Touch hand (or elbow) to opposite knee.
• Lazy 8.  Use one hand to trace a large infinity sign in front of your body, following the hand with the eyes. Alternate hands and continue.
• Karate Cross Crawl:  Kick while punching or chopping with alternate hand and foot (right hand chops while left foot kicks).
• Cross Crawl Sit-ups.  While lying on the back with hands clasped behind your head for support, sit up and touch the right elbow to the left knee.  Alternate touching elbow to opposite knee.
• Double Doodle.  Draw a design with both hands simultaneously.  Be sure the designs are mirror images of each other, rather than facing the same direction.

11. Self-tests Boost Memory and Recall!

Engage meaningfully with new material the same day it’s introduced, and review frequently until it’s “overlearned.”

Material is overlearned when you can get 100% on self-tests of the same kind and difficulty that you will encounter in the classroom – and you can get 100% on at least 3 self-tests in a row. The more important the grade, the more self-tests you need to take!

12. Sleep

Get enough sleep. Memories get stored while you sleep! Don’t shortcut on sleep thinking you’ll get more study or relaxation time if you cut back on sleep. Nothing can take the place of enough sleep when it comes to having a better memory!

Practice your toughest material again right before going to sleep – it receives an extra push into your brain! Don’t forget to use the gross and funny factor to be sure your brain processes the information!

Hungry for more? Here are 9 extra tips for focusing with ADHD.

If you’d like to understand more about adult ADHD, ADDA+ offers 200+ webinars, peer support groups, work groups, and much more.

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Dr. Kari Miller, PhD, BCET is a board-certified educational therapist and ADHD coach who has been educating and coaching adults and young people who have ADHD, autism, learning disabilities, emotional challenges, and other complex needs for more than twenty-five years. She holds a PhD in educational psychology and mathematical statistics, an MEd in Learning Disabilities, Gifted Education and Educational Diagnosis, and a BS in Early Childhood Education and Behavior Disorders. Dr. Miller provides support across the lifespan – to school-aged students with learning and attention challenges, to young adults in transition to college or the workplace, and to women with ADHD who have passionate dreams, but are frustrated by procrastination, lack of focus, and difficulty following through.

The post Top 10 Memory Strategies appeared first on ADDA - Attention Deficit Disorder Association.

Two federal laws guarantee equal opportunity for individuals with disabilities in relation to services and employment. College students with disabilities are protected from discrimination in higher education by the Americans with Disabilities Act of 1990 (ADA) and its amendments passed in 2008, and the Rehabilitation Act of 1973 (specifically section 504).

All public institutions are covered by these federal laws and almost all private, religious, trade and technical schools are covered because almost all non-public institutions receive federal financial assistance, either directly or indirectly.

Despite these protections, your right to accommodations is not automatic – colleges that do not accept federal funding are not required to grant accommodations, although they may. This is rarely a problem, however, since almost all colleges receive either direct or indirect federal financial assistance. Colleges that accept individuals receiving federal financial aid are receiving indirect financial assistance from the government, and are therefore required to provide a non-discriminatory environment according to the laws.

Originally published on September 13th, 2017, this article was updated and republished on September 20th, 2022.

Working with Campus Support Services

Who should you talk to about accommodations you need? Each college determines the process for qualifying for accommodations and the type of accommodations offered.  Therefore, students need to work with their college to obtain the reasonable accommodations that they need.

Contact the office of disability services or the ADA or Section 504 coordinator at your college. If possible, contact the office during your senior year in high school or as soon as you are accepted to the college in order to start the process of qualifying for accommodations.

Each college has its own guidelines for documenting the need for accommodations so you should contact the disabilities services office before gathering documentation. However, the following are general guidelines for the type of documentation required.

The testing you provide must be conducted by a professional who is licensed and qualified to diagnose the particular disability. Appropriate professionals for diagnosing ADHD/ADD include a clinical psychologist, neurologist, psychiatrist or medical doctor.

The testing procedures must be appropriate for diagnosing the particular disability and be thoroughly documented in terms of types of testing procedures, observations, results and dates of administration.

Generally, the documentation must be “current” which is often interpreted by colleges to mean the testing must be no older than 3 years. If your testing that is more than 3 years old, you should expect to supplement it with a letter from a professional who is knowledgeable about your current limitations. Colleges may require you to be retested if your testing was conducted more than 3 years ago.

You must document the existence of a “functional impairment” stemming from a disability that requires accommodations to level the playing field in the areas affected by the disability. It is not enough to have a diagnosis or a “label” without demonstrating how the disability impairs your ability to participate in an educational program in substantially the same manner as individuals without the disability.

Colleges will make determinations regarding the need for accommodations on a case-by-case basis. They are not allowed to take into consideration any “mitigating measures” that you use to reduce the impact of your disability. For example, they are not allowed to deny accommodations simply due to factors such as taking ADHD medication, working with a coach, receiving tutoring, or the helpfulness of any systems or aids you use to improve your performance.

You’ll want to include documentation of any accommodations you received in high school or at other colleges. An IEP or 504 plan from high school is almost never sufficient in and of itself to document the need for accommodations in college, but it is helpful to share it with the college. You’ll also want to consider documenting any informal accommodations relevant to your request (for example, your high school English teacher giving you more time to take tests).

If You Have a Learning Disability

There are many types of learning disabilities and you may require accommodations to level the playing field that differ from the accommodations needed stemming from ADHD.

Remember that accommodation requests can be based upon your challenges as they stem from either the learning disability or ADHD or both. The requirements above regarding documenting your need for accommodations stemming from ADHD also apply for LD accommodations. For example, you’ll need to document the functional limitation due to your learning disability and your testing must be current.

Plan For Success

Successful students understand themselves well.  They know their strengths and they have developed ways to minimize the effects of their weaknesses.  They also have a clear idea of their short-range and long-term goals, and are committed to meeting these goals.

These self-advocacy steps will help you obtain the support you need, not only from others but from yourself as well!

Before You Go Off to College

• Have a clear plan to graduate in a certain time frame and set your schedule to realistically accomplish this plan.
• Think about the kind of academic support you’ll need (for example, will you need tutoring) and make plans to set this up.
• Think through what kind of support you’d like to have from your parents and friends and express your needs before you go to college.
• Logically plan the kind of support you need to give to yourself!
• Plan ahead on how to manage stress, loneliness, and change.

Keeping Your Balance

• Don’t suffer in silence – speak out and reach out when you need support.
• Get professional, trained help when you need it:  tutor, coach, doctor, etc.
• As soon as you identify a problem surfacing in a class, figure out how to remove it from your path.
• Pause, think and reflect before diving in – avoid the “Opps! and regret.”
• Everything is easier when you get enough sleep, exercise and more healthy foods.
• Seek balance in all things – academics, relationships, personal interests, career development, spiritual growth.
• Seek out stabilizing forces – people, classes, work experiences, living arrangements, etc.
• Keep your long-term, personal goals front and center in your mind, guiding you through the tough times!
• Reward yourself for meeting your deadlines and achieving your goals!

Mindset and Growth

• Resistance and avoidance delay maturity; meet challenges head on and don’t be afraid to make mistakes.
• Evaluate and think through setbacks – they are the teachers of success!
• Success is a consistent mindset that says “I can do this, I will do this!”
• Become knowledgeable about your right to accommodations based on your particular challenges.
• Become a calm, persistent and mature advocate for your own needs – and your own strengths!

Stay Connected to Professors

Be sure to interact frequently with your professors and meet with them during their office hours. This will help you find the class more enjoyable as well as improve your grade. Ask your professors to review your work and offer you suggestions on how to strengthen your performance. Showing your professors you’re invested in the class goes a long way towards earning their respect, which will make you even more interested in the class!

Instructors and professors have the power to make decisions that can help students be more successful. The following are some modifications a student may be able to negotiate on a case-by-case basis with individual instructors:

• Obtaining the instructor’s permission to modify an assignment or getting extra time to complete the assignment.
• Asking for advice about selecting classes or instructors.
• Asking the instructor to award an incomplete rather than an “F” – but be aware of the college policy in regard to “clearing” the “I.”

Typical “reasonable accommodations” that colleges may decide to grant include:

• Extra time to take tests.
• Providing a note taker.
• Taking tests in a separate room.
• Test read orally to the student and/or the student’s answers transcribed or typed.
• Placement in a section taught by a teacher who uses multisensory methods.
• Allowing a student to substitute an equivalent online course.
• Use of tape recorder to record lectures.
• Tutoring services (some colleges have tutoring geared for students with special needs, however, most colleges have tutoring available to all students – check both sources).
• Taking a reduced class load.
• Requesting “full-time” status for purposes of qualifying for health insurance or financial aid.

Find out more about accommodations in this article.

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Dr. Kari Miller, PhD, BCET is a board certified educational therapist and ADHD coach who has been educating and coaching adults and young people who have ADHD, autism, learning disabilities, emotional challenges, and other complex needs for more than twenty-five years.  She holds a PhD in educational psychology and mathematical statistics, an MEd in Learning Disabilities, Gifted Education and Educational Diagnosis, and a BS in Early Childhood Education and Behavior Disorders. Dr. Miller provides support across the lifespan – to school-aged students with learning and attention challenges, to young adults in transition to college or the workplace, and to women with ADHD who have passionate dreams, but are frustrated by procrastination, lack of focus and difficulty following through.

The post What College Students with ADHD Need to Know About Advocacy and Accommodations appeared first on ADDA - Attention Deficit Disorder Association.

I love the crisp freshness of fall, but I don’t love the necessary transitions that come with it. Some transitions are “big picture”: starting a new job, getting married and changing seasons. Others are the stuff of daily life: switching from one task to the next, shifting focus from home to work and back again. For adults with ADHD, transitions of all sorts can be challenging, but they need not be disruptive. Adapting to changes, like fall and back to school, can be easier with a little attention to making adjustments, using some organizational strategies and accepting that change is inevitable.

Originally published on August 26th, 2015, this article was updated and republished on September 20th, 2022.

Transitions Represent Change

Transitions indicate change, and change is hard. Plan for it, ease it into it, figure out what’s on the horizon and schedule it.

My daughter has a tough time with transitions – she always has and even though she is 10, we still need to give her a five minute window to disengage from whatever she is doing to transition to the next activity. She doesn’t like things to end, and change can be difficult once she is hooked into a task or activity. Clearly defining routines and schedules and discussing how they relate to time has been immensely helpful. We make it a priority to sit down with our daughter to go through her schedule (school and homework, activities, chores, play dates) and help her define and plan it herself – with a bit of guidance. This helps her feel more comfortable, makes her more aware of time and, subsequently, her transitions are smoother – most of the time.

Embrace the Transition

Change (read: transition) is necessary for success.

It is important to recognize that productivity requires a flow of movement and successful shifting from one task to another. Build in time to re-orient your focus and prepare for small changes or shifts in activities. We often lose track of time and feel our schedules are unmanageable when we do not plan for (schedule) the time it takes to transition. Be realistic or even exaggerate the amount of time you think it may take to shift or gather the necessary supplies to change tasks. Placing parameters around daily activities, accurately planning our days (as much as we can) and accounting for transition time lead to increased productivity and improved time management.

Time Management

We all want more time for the things we enjoy. Time is a commodity we must guard carefully. If we aren’t diligent in setting boundaries around our time, we can easily become overwhelmed. When we hyperfocus on low-priority tasks or take on more than we can reasonably accomplish, we can quickly find ourselves with no time left over to relax and enjoy our leisure activities.

We all waste time; it is a part of life. Instead of feeling bad about wasting time at the end of the day, plan for it. Build in time to purposefully waste as a way to give yourself a break, and plan in those extra transition periods while you’re at it!

Know what your biggest procrastination and distraction triggers are and think of ways to decrease them. Productivity experts claim it takes our brains a minimum of 10 minutes to readjust back to the task we were working on once we return from the object of our distraction. Do the math and you can see how easy it is to lose substantial amounts of time. Reduce access to distractions, take intentional breaks, have an analog clock nearby (so you can see the time pass), and set a reminder to cue a check-in with your schedule so you can redirect if need be.

Organizational Tools

Technology is one of the best organizational tools we have when it comes to accountability and time management. Make sure your action or to do list is digitized and is accessible through Dropbox, Evernote, or another cloud-based method. Review your list regularly and choose only the top few priorities to work on each day. If procrastination is a problem, tackle your most challenging task first, and set a timer for 30 minutes to get started. If you still can’t engage, consider whether you have organized the project into the smallest possible tasks or if there is something else you need before you can begin. Schedule deadlines and set electronic reminders beginning a few days (or weeks) ahead of time.

Seek organizational help if you struggle with a messy desk and clutter. Make your work station a productivity oasis – put everything away at the end of the day and make sure you have everything you need at hand. Remember that visual cues and visibility is especially important for ADHD-related organizational challenges.

Live in the Moment

Whether focusing on a work or school task or doing something we like to do recreationally, the more present we are, the more successful we will be. If we truly are focusing on a task or activity, our minds will allow us to be in the moment and we will enjoy the process more.

Instead of worrying about other things, concentrate on the task or activity at hand and set aside time later to mull over other things. Your productivity, effectiveness and enjoyment will increase.

Focus on the Highest Priority

In order to live in the present moment, we need to feel and believe we are focusing on the most important task or activity. Remaining truly present requires planning and triaging to identify the most important priorities to focus on each day.

Transitions Are Hard at First But Not for Long

Recently returned from vacation, I am feeling wistful that it is over. I’m not yet ready to go back to my normal routine. Transitioning back to work may be hard, but I have vacation memories to look back on fondly and much to look forward to. Even vacations themselves can be hard to transition into. With some acceptance, adaptations, triaging, refocusing, and planning, I have found I am better able to enjoy where I am and what I’m doing, right now.

You can join virtual peer support groups, find ADHD coaches, access 200+ webinars, and more when you join ADDA+.

The post Strategies for Easing Transitions appeared first on ADDA - Attention Deficit Disorder Association.

 

In the last issue of the ADDA eNews, I described a benefit of working in a corporate or group environment; the inherent structure that provides an external scaffolding. ADHDers often lack a strong internal sense of structure. As a result, working at home or independently can be a real challenge.

Without the “safety net” of an external workplace structure (e.g., a boss keeping us accountable or a team member providing the occasional timely nudge), we must build our OWN external structures to compensate for those we lack inwardly.

Let’s take a look at the second in a series of four specific structural deficiencies along with some ways you can build your own structures. Even if you’re employed in an environment with a boss who keeps you on your toes and plenty of support staff, these tips will boost your productivity.

Lacking Structure in…Time and Memory:

Within corporate and group environments there’s always someone who will remind you of a meeting or a due date. Not so at your home office where you’re at the mercy of a dysfunctional sense of time and weak working memory.

Build Your Own Structure:

Let’s assume you’re already using a planner of some sort. (If you’re not, GET ONE – it’s the sine qua non of time and memory management!) The question is this: Are you using said planner to provide as much external structure as possible? If not, consider re-configuring your approach. For example:

• Use Outlook or another calendar software to set alarms/alerts like crazy – this means setting an alarm to ring at least 15 minutes prior to every event – for everything you need to remember.

• For every call or meeting scheduled with an auto-alert 15 minutes prior, create an ADDITIONAL calendar entry a couple of hours before the call/meeting called “PREP MEETING w/BOB.” This builds in an additional nudge for readiness, and allows you a break to plan and focus on what you want to talk about.

• Schedule time in your planner to PLAN – a set time every morning, even if just five or ten minutes, to look at the day and week ahead.

• If you’re using an electronic (versus physical, paper-based) planner, make sure it is regularly synced automatically across all your devices. You need ONE calendar/planner/list…not five. There are few things worse for the unstructured ADHD brain than the chaos of several different calendars/lists saying different things.

Remember: even if you’re working in a well-structured office environment, implementing these tips will take your game up a notch.

Start structuring!

Link to the next installment of this four-part series below!

Alan Brown, creator of the acclaimed ADD Crusher videos, was undiagnosed until adulthood and coping with chronic underachievement, substance abuse and worse. Upon diagnosis, he struggled to learn coping strategies from books, so he developed his own strategies. He is also co-author of best-selling 365+1 Ways to Succeed with ADHD.

Article Series: Part 1, Part 2, Part 3, Part 4

The post Succeeding With a Lack of Structure: Tips for Working On Your Own (Part 2) appeared first on ADDA - Attention Deficit Disorder Association.

By Alan Brown

We’ve all heard that entrepreneurs are more likely than those in traditional fields to have ADHD or similar traits. Several of the most famous entrepreneurs around have said that their ADHD or LD was in some way an asset on their journey to success.

Indeed, many of us seem to gravitate toward work situations where we can operate independently – the sole proprietor, artist or designer, field salesperson, the list goes on. Many of these positions require working in a setting that is the antithesis of the structured corporate environment: the home office. This can be both blessing and curse.

When we work in a corporate or group environment, we can rely on your boss to “compensate” for your unstructured, unorganized, un-prioritized brain, e.g., “I need that report today!” Workplace teammates and assistants, even subordinates, keep you on our toes, e.g., “Hey, aren’t we supposed to be on that conference call in three minutes?!” Coworkers and supervisors help us get to meetings on time, keep us focused on the important stuff, and then motivate us to get that important stuff started and finished. If we didn’t have other people around, we’d surely be further behind than we are. Certainly more overwhelmed. Maybe even unemployed.

It’s no secret that we ADHD’ers lack internal structure. We lack linear, structured thinking – the kind that allows lucid goal setting and crisply rationalized prioritization. We often lack a realistic sense of time, resulting in horrendous time management. All of this comes home to roost big time (literally) for those of us working from home or otherwise independently.

You can work to improve these mental structures to mitigate some of the associated miseries, but the surest way to compensate for lack of internal structure and that afforded by a corporate/group environment is to build your own external structures.

First, let’s look at one of the specific areas where adults with ADHD lack structure, then let’s talk about ways to build your own structures. Even if you’re employed in an environment with a boss who keeps you on your toes and support staff who keep you lookin’ good, these tips will boost your productivity!

Lacking Structure in…Prioritization:

In a corporate or team environment, you can often fall back on others doing the prioritizing FOR you – “Need you to get this done by 4:30 today.” That takes the onus off of you to figure out how to spend the bulk of your day. When you’re working independently, you must identify your priorities for yourself. This is not an ADHD-friendly task, especially if your to-do list – or lists, as is most often the case – is a mangle of indistinguishable “must-do’s.” So let’s take a look at what you can do about it.

Build Your Own Structure:

There are several ways to structure your to-do’s to help you prioritize and focus on one item at a time. The first thing you can do is simply ask yourself:

“If I could only do TWO things today, what would they be?”

This is a good place to start, but even this simple method often defies your overwhelmed mind’s ability to narrow things down to the most relevant priorities. So…

I learned an even better way to identify and plan my priorities from a friend who’s a successful retired entrepreneur:

“3 Minutes. 3 Hours. 3 Days.”

If you write this at the top of your To Do list and always keep it there, you can easily structure your priorities based on what needs your attention now (3 minutes), soon (3 hours), and later (3 days).

You can also build structure around your own personal principles, values or goals.

ADHD coach, Laura Rolands, teaches that if you write your core values at the top of your to-do list, you can structure your priorities around those principles. Similarly, if you identify broader goals for the week, month or year (finish the so-and-so evaluation, get promoted, etc.), you can use these goals as prompts for assigning your priorities.

Even if you’re happily ensconced in a well-structured office environment, this tip (and those that will follow) can help you take your game to a new level. So, start building!

Link to the next installment of this four-part series below!

Alan Brown, creator of the acclaimed ADD Crusher videos, was undiagnosed until adulthood and coping with chronic underachievement, substance abuse and worse. Upon diagnosis, he struggled to learn coping strategies from books, so he developed his own strategies. He is also co-author of best-selling 365+1 Ways to Succeed with ADHD.

Article Series: Part 1, Part 2, Part 3, Part 4

The post Succeeding With a Lack of Structure: Tips for Working On Your Own (Part 1) appeared first on ADDA - Attention Deficit Disorder Association.

By Alan Brown

In the last couple of issues of ADDA’s eNews issues, I’ve described the contrast between working in a corporate or group environment versus working independently – at home or otherwise on our own. While we ADDers often gravitate toward the latter, such unstructured environments lack the “safety net” of an external workplace structure (e.g., a boss who keeps us on our toes or team members with a timely bit of support). As such, a key to our success is our ability to build our OWN structures to compensate for those we lack inwardly.

Here is the next article in the series of specific ADHD structural shortcomings or “lackings” paired with ways to build your own structures. And remember, even if you’re employed in an environment with a feisty boss and a great team, these tips will boost your workplace mojo!

Lacking Structure in…Attentiveness:

Distractibility: the ultimate lack of mental structure, no? Especially when it comes to getting work done, distractibility is one of the most frustrating of ADHD obstacles. ADHD and executive coach, Nancy Ratey, refers to the “see-do” phenomenon of ADHD distractibility where we tend to flutter off and do whatever comes across our line of sight, regardless of the presence priority tasks we’re supposed to be engaged in. It’s not difficult to see how this behavior can affect prioritization and time management, not to mention overall productivity.

Build Your Own Structure:

The first structure we can build to keep from being distracted is a line-of-sight array of reminders of what we’re supposed to be doing. Once again, thanks to Nancy Ratey, who suggests we put stickies on our computer screen and/or on our desk reminding us of What We Are Doing Now! There are apps that do this as well, sending you “check-in” messages and reminders to stay on task.

Set an alarm for 20 minutes with the promise that you’ll work on that ONE THING at least until the alarm sounds. If something intervenes that you can’t ignore, write a note to deal with it later, because while that intervening thing may be important, it’s still NOT What You’re Doing Now! (Can’t handle 20 minutes? Start with 10, then move up to 15 minutes. You can build your “focus” muscle.)

Other distraction-inhibiting structures:

• Find a quiet place to work. (Don’t be afraid to ASK for it! Yes, you can ask for a quiet place to work at home.)

• Kill visual distractions by maintaining an uncluttered workspace.

• Make it clear to family and friends when you’re “on the clock” and cannot be fielding social, non-urgent calls or emails.

This list could go on, but you get the idea. Look for external supports for your ADHD brain and you’ll be able to focus more of your energies on what your job demands, not on what your brain lacks.

Link to the next installment of this four-part series below!

Alan Brown, creator of the acclaimed ADD Crusher videos, was undiagnosed until adulthood and coping with chronic underachievement, substance abuse and worse. Upon diagnosis, he struggled to learn coping strategies from books, so he developed his own strategies. He is also co-author of best-selling 365+1 Ways to Succeed with ADHD.

Article Series: Part 1, Part 2, Part 3, Part 4

The post Succeeding With a Lack of Structure: Tips for Working On Your Own (Part 3) appeared first on ADDA - Attention Deficit Disorder Association.

People look at me like I have a 3rd eye when I say this … but ADHD is just one part of you. It’s not an identity and it doesn’t mean everything.

For many of us, it requires a little time with a therapist in order to tease out what parts of our experience are related to ADHD, and what is actually just a part of being human.

Zooming out and looking at the big picture is the “inner work.” And it can be tempting to jump into fix-it mode and start focusing only on the symptoms.

Hope that makes sense.

-liz

The post How do I do the inner work? appeared first on ADDA - Attention Deficit Disorder Association.

I got my combined-type ADHD diagnosis on a sunny day in August of 2020. For months, through research and self-reflection, I knew the diagnosis was coming. Still, though, it’s hard to prepare. Home alone with a pandemic raging outside, I didn’t know how to begin processing the life-changing news.  

I had tried journal writing countless times over the years. I liked the idea, but I could never get myself to stick to it. Yet on that hot summer day, it’s the only thing I wanted to do. I needed to get my feelings out on paper. After trying and failing to cultivate a daily writing practice, my diagnosis led me to finally connect with journaling.  

The Benefits of Journaling for Adults with ADHD

A quick Google search will turn up hundreds of articles on the benefits of journaling, with plenty of research to back it. As someone with ADHD writing for others with ADHD, I’ll share my personal experience with journaling and the benefits I have noticed.  

• Journaling helps me process my emotions. 

A life with ADHD comes with big feelings and impulsive responses. Through writing, I’m able to pause my spiraling thoughts and examine them. What is at the root of how I’m feeling? Am I triggered in some way? Am I jumping to conclusions, catastrophizing, or judging?  As I work through the source of my emotional response, I naturally flow into the next steps. What do I need to do to help me cope? Is it necessary to enforce boundaries? Can I let it go? 

• Journaling increases my self-compassion. 

I‘m in a life-long relationship with negative thought spirals. I’m always trying to end it, but my negative thoughts don’t get the hint. For me, journaling is the big, red stop sign that brings them to a halt. It’s one thing to think something awful about yourself; it’s another to write it out and have your words reflected back at you. It’s a wake-up call to my brain: “hey! Stop being so mean!”  

• Journaling reduces my anxiety. 

Similarly, it’s one thing to indulge in anxious thoughts; it’s another to see them written down. Speaking my anxieties out loud takes away their power. Writing my intrusive thoughts offers the same release without having to share my (sometimes silly) fears with anyone.  

• Journaling boosts my creativity. 

My best brainstorming always happens when I’m jotting my ideas down with a pen. My thoughts flow so quickly that sometimes I don’t know what I was thinking until I’ve written it down.  Writing without a censor frees me from overthinking and limiting my imagination. It helps my brain make connections it might not otherwise. Most importantly for ADHD, it allows me to capture my great ideas before I forget them two minutes later.  

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Journaling Obstacles and How to Overcome Them

When you struggle with executive function, it’s important to remove obstacles between you and your goals. I’ve spent many beautiful days inside because putting on sunscreen seemed too daunting. I know even tiny details can feel insurmountable. 

• What kind of notebook do I need? 

It seems like a small decision, and it is. In my head though, it was a painstaking one. I wanted to take journaling seriously and thought I needed the fanciest journal with the best reviews. Guess what I really needed? Something accessible. This is why I now buy college-ruled Mead notebooks by the pack. It’s an affordable and simple option, and I always have backups.  

• What should I write about?

Each time I struggled to make a habit of journaling, I was making one huge mistake: I was being inauthentic. I don’t know what audience I thought I was writing for, but I wasn’t writing for me. I thought I needed a theme, a linear message, a neat ending. It was overwhelming. The journaling I do now? It’s messy. It’s all over the place like my thoughts are. I write whatever is on my mind. That can be anything from an argument with a friend to how lovely the weather is, with ten tangents between. 

• How do I stick with it?  

When establishing a habit, it’s helpful to add it to another part of your daily routine. I prefer to journal while I drink my tea in the morning, outside on the balcony if weather permits. Though, if we’re being honest, it doesn’t always work out like that. Flexibility is key. I’ll journal anywhere, anytime. Fifteen minutes spent journaling beats fifteen minutes spent scrolling on my phone by a long shot. Focusing on the immediate benefits I feel post-journaling motivates me to pick up my notebook. It’s my “me” time, and I look forward to it each day. 

The Dos and Don’ts of Journaling

I only have one hard-and-fast rule when it comes to journaling: be authentic. These other suggestions help me make the most of my time with my notebook.  

• DO: Write whatever you want.

Nothing is off-limits. Doodle. Write in the margins. Scribble your grocery list on the header. Make it yours, whatever that means to you. 

• DON’T: Beat yourself up over missing a few days.

I used to get in my head when I missed an entry. It was my “proof” that I couldn’t stick with it and shouldn’t bother trying. These days, I know my journal is always there for me and I can jump back in at any time.  

• DO: Get comfy.

In fall and winter, I love cozying up with a blanket and a cup of tea. When it’s hot out, I enjoy relaxing on my balcony with a cold drink. I find that making myself comfortable allows me to be more open and more mindful in my writing.  

• DON’T: Use your journal only for venting.

The cathartic release of intense feelings is one of the great benefits of journaling. But if you don’t push yourself to process your emotions and question what is coming up the train stops there. Journaling is a powerful tool for self-reflection if you’re willing to put in the effort.  

• DO: Let go of perfectionism.

This journal is for you. Only for you. Your handwriting does not need to be perfect. Your spelling and grammar don’t either. Accepting this was huge for me when I was first establishing journaling as a habit, and it continues to be.  

If I can fall in love with journaling and develop a daily practice, anyone can. Finding my motivation and letting go of my perfectionism helped me learn to enjoy it, and the benefits are palpable. I encourage you to give it a try and take note of any changes in your mood and thoughts. Good luck! 

You can join virtual peer support groups, find ADHD coaches, access 200+ webinars, and more when you join ADDA+.

Nicole Carollo is a licensed esthetician and beauty enthusiast in the Chicago suburbs. Nicole is also an adult with ADHD. You can find more about her work and contact her through her website at NicoleTheresaBeauty.com.

The post Journaling for Adults with ADHD appeared first on ADDA - Attention Deficit Disorder Association.

But I do “get” your desire to slow down your mind. I deal with a lot of racing thoughts myself.

At this point I have only one app – the Calm app. I have listened to more sleep stories than actual meditations because my mind races when it’s not otherwise occupied. I also listen to a lot of books on audible, because that works better for me than trying to clear my mind.

Many people tell me they enjoy Headspace. I’m pretty sure you can train yourself to meditate on there.

Most of the apps have a feature where you can get an audible reminder, if you want to do it a few times per day.

First, I’d decide what mindfulness means to you. If it means meditation, then you can look at those apps. If you’re looking for more self-awareness, you might not need an app at all. You might want to work with a coach, or talk to others living with ADHD.

-liz

The post Is there an app that will help with mindfulness? appeared first on ADDA - Attention Deficit Disorder Association.

Relationships are so complicated – have you and your wife talked to anyone about how ADHD impacts your relationship? Unless your wife has a very comprehensive knowledge of the condition, her attempts to “help” could make both of you frustrated and resentful. First, if you are able, find a counselor or therapist who understands ADHD. If you would rather talk to someone on your own first and then add your wife, that makes sense. At some point, most “mixed” couples will need a third party to help them work through the communication and other issues. This is common and nothing to be embarrassed about. ADDA has an online support group for couples just like you, so make sure you check that out, too.

In general, a strengths-based approach works best when choosing a career path. There are career coaches who specialize in helping ADHD adults work through this process. My best advice is to spend some time on the inner work of ADHD, as well as building up your relationship with your wife. That will put you in a better headspace to look for work.

I hope this helps. Stay in touch, ADDA is a great place to start this journey!

-liz

The post How can I find a career I enjoy and am able to do? appeared first on ADDA - Attention Deficit Disorder Association.

It is said that if you have to eat a live frog, you should do it first thing in the morning so nothing worse can happen to you all day. But I am of the opinion that nobody should have to eat a live frog. Ever.

Productivity… and Frogs?

Everything started after I took an online productivity test. You’re a creative type, working mostly alone and with deadlines? Well, Ellianna, you should learn to eat the frog!

Eating the frog is when you do the worst thing you have to do in a day very first. Once you have that out of the way, everything else you must do won’t seem so hard. A few of my frogs are writing research papers, planning video shoots, and getting up in the morning. And I tried to eat them. Really, I tried.

Well… I’ll Try

The next morning I got up early (one frog down!) and sat down to face my biggest, ugliest frog: a ten-page paper that I hadn’t even begun. I wanted to eat it and finish the meal before I had time to think about it, because that is how one ‘eats the frog.’

I opened a new document and my mind went blank.

Come on, Ellianna, you have to eat the frog! What’s wrong with you? Why don’t you just write the paper already?

There’s Got to Be a Better Way!

Finally, I realized it would be in the best interest of my sanity if I released the frog and did some serious thinking about eating it. Why did I have to eat a frog anyway? Sure, the paper had to get done, but couldn’t I roast the frog first, and maybe disguise its taste with plenty of Sriracha? If I am going to eat a frog, I’d like it to taste good. Maybe instead of trying to ignore the difficulty of the paper, I could think it through until it seemed less overwhelming.

Two days later my paper was written, my sanity intact, and my productivity methods much changed. Maybe others are comfortable with eating live frogs every morning. As for me, I’d prefer to take things a little at a time with plenty of breaks and a great appreciation for how hard the task is.

A Frog-Free Diet

I don’t want to eat any frogs. Instead, I need to focus on giving myself grace and doing the very best that I can.

Talk to Me!

Have you tried to eat the frog? How did it work for you? I would love to hear from you, so please leave a comment.

*No frogs were harmed in the writing of this article!

Ellianna was born in America, but spent most of her life in eSwatini, a tiny kingdom in southern Africa. This collision of cultures has made her a TCK – a Third Culture Kid – which is the subject of her blog.

The post Eating the Frog* appeared first on ADDA - Attention Deficit Disorder Association.

For many of us, hyperfocus is one of the benefits of ADHD. When engaging in activities we love, time flies by, and we experience a hyperfixation so intense the world around us disappears. And it feels great!

Of course, the dysregulated attention system that leads to hyperfocus cuts both ways. Just as there are things we may lose ourselves in, there are also projects that are difficult to wade through. We must spend a disproportionate amount of time on these tasks to reach our goals.

For me, it’s always been math. I’ve never been great at long calculations. My mind wanders during problems, distracted by random thoughts and ideas. I’ve often caught myself adjusting my hot cocoa recipe or considering new topics for satire when evaluating integrals or differentiating functions. Regardless, I’ve always pushed myself to take the most rigorous courses possible.

Why? The usual spiel about wanting to challenge myself academically and intellectually aside, I’m not exactly a math lover. If anything, my mathematical capabilities align more with the Little Einsteins, not Albert Einstein.

Einstein determined time was relative. When doing math homework, I confirmed his theory. An hour of calculus stretches far longer than an hour spent on activities I enjoy. One of the things I’ve learned the hard way, by spending ungodly amounts of time on math, is to work the way my brain wants me to work. Math homework is unavoidable, but I can channel my ADHD hyperfocus into math by making it more interesting.

Instead of being a chore, math can be a gateway to things I enjoy. After I finish doing my math homework, I reward myself with something I am passionate about. Cooking or writing satire are two things I enjoy and am good at. That makes them things I can easily focus more energy on. In fact, I can hyperfocus on them. ADHD’ers aren’t known for our ability to tolerate boredom, but this doesn’t need to be a weakness. Instead, we can use our passions to help us work better.

So, cooking and satire. I love both. I used to watch other people and admire their work. But you can only be a backseat driver for so long.

Cooking is a great example. I found cooking demanded persistence and attention to detail, but it also allowed me to channel the chaotic, creative energy that often proved counterproductive to solving mathematical equations. Cleaning the kitchen after I finished is a whole other discussion! But when I’m cooking, I can focus on even the smallest details. That’s the hyperfocus coming into play, and I love it.

Essentially, we can approach tasks that we are less enthusiastic about by using “rewards” to motivate ourselves. These “rewards” can be whatever you want them to be. From a quick snack to time set aside for your passion. You can use anything you love enough to hyperfocus on as fuel to power through the mundane necessities of life.

Hyperfocus is a gift. To take advantage of it, we must identify our passions and strengths and pursue them relentlessly.

Bio: Hi everyone, my name’s Scott Wu, and I’m a high school senior from Honolulu, Hawaii. I’m currently stressing over college apps, first semester grades, and everything else college related. Aside from that, I’m a huge Patriots fan and an avid Calvin and Hobbes reader.

As a writer for the ADDA Insider, I’ll be sharing my own stories and stories from other young adults with ADHD. If you have a story you’d like to share, I’d love to hear it. You can submit your story, or request an interview, here.

The post The Gift of Hyperfocus appeared first on ADDA - Attention Deficit Disorder Association.

Please oh please don’t give up! No seriously. Life is too amazing to just give up because your have wonky executive functions.

Half of the battle of living with ADHD is managing your mind around it.

ADHD does not mean anything about your character or your intelligence. But I also know that me saying that to you is not enough.

For now, my best advice is to find social support ASAP. Here on ADDA there are some groups that are free when you are a member.

My summer group will be starting up shortly!

As for the future- instead of focusing on all the stuff you struggle with (like organization) take some time to figure out what your strengths are.

Why is THIS easy for me? What comes naturally to you that might not to others?

Really start to integrate all parts of who you are so you can see the big picture.

I recommend a Radical Guide for Women with ADHD, by Sari Solden and Michelle Frank, to everyone.

As the world begins to open up again I would also recommend talking to a therapist or a coach (or both) if that fits into your budget.

Trust me, you are not alone in your frustration. You are part of a large and welcoming family.

Stay in touch! Maybe I’ll see you in a zoom meeting some time.

-liz

The post What can I do when I just want to give up – like dealing with clutter? appeared first on ADDA - Attention Deficit Disorder Association.

The Rena-Fi team has been working hard to produce content specifically geared towards the ADHD community and this course is the latest feature to be released for inclusion in their new year’s offering. “Considering that 62% of the people diagnosed with ADHD have significant financial stress, which leads to shortened life expectancies, relationship issues, and decreased life satisfaction, far more attention should be paid to it. Managing finances is one of the most neglected, yet crucial, aspects of remediating ADHD issues,” said Richard Webster, CEO and founder of Rena-Fi, Inc.

The ADHD-Friendly Personal Finance course will be taught by Richard Webster, who brings nearly two decades of experience in the ADHD community.  Possessing an understanding borne from first-hand experience and broadened by years of study, Richard brings practical life strategies to the challenges of an ADHD life.

The course is set to cover topics such as goal setting, budgeting, actually getting started, keeping motivated, and much more. Each individual session will be offered live three times a week for Rena-Fi subscribers, followed with a Q&A session.

Supplemental to the course will be Open Office Hours which are similar to college days when the professor was available outside of class to take additional clarifying questions to provide a bit more depth to your knowledge. In addition, subscribers will have access to one-on-one consultations, MasterMind groups, live events, and a robust resource library.

Rena-Fi realizes there are a lot of different resources when it comes to managing ADHD, but there aren’t many that address the impact ADHD has on finances.  There are even fewer that teach money management skills that actually work for those with ADHD. Rena-Fi provides a wide variety of ADHD-friendly resources and support systems to help bridge the gap between a subscriber’s current financial situation and the financial future they envision for themselves.

For more information on Rena-Fi, Inc. and to signup to make 2020 your Year of Change, visit their website at www.rena-fi.com.

The post Rena-Fi, Inc. Launches 18-week ADHD-Friendly Personal Finance Course this January appeared first on ADDA - Attention Deficit Disorder Association.

I’m an ADHD Organizer Coach. That’s a Professional Organizer who has ADHD Coach training. I am a fanatic of writing things down. It helps compensate for my Swiss-cheese-like ADHD memory! (And it’s only getting worse as I get older.)  I cringe at networking events when someone suggests we meet but they don’t pull out their planner or phone to take note. Needless to say, these appointments don’t always happen. Networkers who take the time to write our business meeting in their planner show up. And I am more likely to recommend them to my clients and acquaintances.

Writing Benefits for ADHD

Studies show that for adults with ADHD, our ability to remember is much better when we write things down. It’s much better than typing. I recommend to ALL my clients to use a paper planner. For those who choose to go digital, I recommend using a stylus to enter data rather than typing. A pro-digital planner client put the idea to the test for two weeks. He couldn’t believe how much better he remembered everything when he wrote items in his digital planner.

What I’ve Discovered About Planners

My 35+ years of experience using a paper planner have made me realize:

1. Weekly views over 2 pages work best, with the week starting on Monday.
2. You must have a place to write in daily tasks.
3. You need a section to write-in appointments. Choose one with pre-printed time slots with 30-minute intervals. It’s easy to spot openings to schedule meetings or appointments.
4. You need space to record random information. Friend’s suggest books. Co-workers suggest apps. And you need space to record your genius ideas!
5. Write all meeting or appointment information in your planner when you make it. The address, phone number, items to bring to the appointment. It’s always best if you show up on time at the right place!

The Good News Revelation

Three years ago, I set out to find the “Perfect Planner”.  I investigated several dozen models, online and in stores. All weekly-view planners emphasized appointment schedule space or task writing space. None provided space for both, let alone space for creative thinking. I joined ADDA around that time. That’s how I heard of the Planner Pad planner, an ADHD-friendly planning system. I decided to give it a try. After all, Planner Pad promised if I didn’t like it after 6 months, I could get my money back!  How could I go wrong?

Well, I never made it to 6 months. I was a convert! In less than a month, I was a Planner Pad addict.  I had one place to write down my ideas, tasks, appointments, expenses and random things. All in an easy to use format! I even had space to break projects into smaller tasks. I could schedule those over several days. That’s what I call the “Brain Dump” space at the top of the Planner Pad page. No more forgetting those all-important steps to make an event happen. Or worrying about forgetting them! I captured these tasks in random order to later choose on which day of the week it would happen. I was in Professional Organizer nirvana!

Unlike other planners, this one encourages you to bring forward yet-to-be-done tasks. Were they too ambitious for the assigned day? Carried over from last week? No problem. And it helps our ADHD brains reflect and ask ourselves, “Is this a realistic time frame to get that task done?” Often, I push those “wish list” tasks several weeks later in my Planner Pad. It lets me focus on things I need to do now.  When you bring everything to the current week or later, you clip off the top of the previous week’s page. Now you know, you haven’t forgotten anything in the past and everything is in the present (or future).

Spreading the Planner Pad Philosophy

Since moving to the Planner Pad three years ago, I recommend it all the time. I have recommended it to hundreds of clients, friends and acquaintances. Many have gotten their copy and loved it. Some opted to buy it without me mentioning it. They see me writing in it and get curious about my planner. I use several colored erasable pens to make tasks and appointments stand out. My favorite pens are the Frixion clicker pens by Pilot.

The Planner Pad comes in different sizes, styles and start dates. Here are some of my recommendations:

Spiral Bound or Loose-Leaf

• Choose the spiral bound; much lighter to haul around.

Executive (8 ½ x 11 sized pages) or Personal (6 ¾ x 8 ½ sized pages) size

• The Executive size gives you more space to write things down.

Banker Green or Business Black Font

• The black’s high contrast makes it easier to read against the white background.
• The layout isn’t eye-catching. Use stickers, hand-drawn colored stencils or washi tape to add your own flavor.

Custom-sized Protective Covers

• Give you pockets to carry papers
• Go for a zipper closure so nothing falls out.
• Flashy colors make it easier to spot your planner in a cluttered environment.
• Mine still looks new after three years of daily use and abuse.

Custom Planner Start Dates

• Every Planner Pad holds 12 months of your life in a spiral bound format.
• You can select a ‘start date’ of January 1^st, April 1^st, July 1^st or October 1^st.

Accessories

• The clip-in moveable Daily Page marker ruler helps find the current week.

A Free Webinar Recording for All of You

Learn more about how to get the best use of the Planner Pad. ADDA recorded a Webinar I offered back in 2020. It’s timeless, so I urge you to watch the Webinar recording, How to Use an ADHD Brain-friendly Planner Featuring the Planner Pad.

How to Order Your Planner Pad

Visit the Planner Pad website today. If you have questions about ordering your Planner Pad for the first time or your refills, they have a comprehensive FAQ available.

Planning how you’ll use your resources (your time, your attention and your energy) is an ADHD-best practice. But it’s also something we all learned wrong. We don’t learn the ADHD-friendly way of planning — traditional “time management” doesn’t work for adults with ADHD. If the idea of becoming proactive in your life excites you, even better news! I’ll be running my “Planning Your Year” workshop that’s free for ADDA members. If you’re new to planning and you’d like some help, check the dates for when the next Planning Your Year 4-week workshop series is running.

What do you think?

I’d love to hear your feedback on the Planner Pad.

Share your comments below.

Happy planning!

Mastered the planning pad? Come join us in the ADDA Monthly Planning Group where we take planning to the next level..or at least the next month.

With over 25 years organizing people, events and places, Nathalie Pedicelli been a featured speaker at leading international conferences. She’s train other Professional Organizers at NAPO, Coaches at the International ADHD Conference and Health Care Practitioners at CADDRA, on how organization helps people with ADHD live a less chaotic, less stressful and more productive life. 

The post How to Stay on Top of Your To-Do List When You Have a Spotty Memory appeared first on ADDA - Attention Deficit Disorder Association.

Should I do a series on how to manage finances?

Since How to ADHD followers also have ADHD, their answers may not surprise you.

03% – Nope, I’m good at those
17% – Maybe one video
80% – OH GOD YES HELP

For sure, we at Rena-Fi get it.

I was diagnosed with ADHD about twenty five years ago after seeing my financial world collapse down to nothing. Seriously… nothing. No home, no career and almost no stuff. Ground zero.

Fifteen percent of the general population has severe financial problems. Russell Barkley has research (using the exact same criteria) showing that 62% of people with ADHD have severe financial problems. “Severe” is defined as having a serious and acute problem such as a filed foreclosure, an IRS garnishment, an impending repossession, or an in-progress eviction… things like that. 62 percent!

Financial stress is the number one health threat in the country. It’s why people skip lifesaving pharmaceuticals in order to buy food or pay the rent. It’s a major factor exacerbating relationship issues and precipitating divorce. It’s a factor in accidents and suicides. It costs employers 7,000.00 per year PER employee! It takes 10 – 12 years off of a person’s life expectancy, depending on which study you read.

Do people talk about it? No. Did I talk about it when it was happening to me? Are you kidding? Of course not!

There’s shame, embarrassment and a deeply personal sense of failure attached. Instead of talking about it, we do the opposite. We hide it. We pull out the credit card and go to Star Bucks with our friends, pretending all is well. We buy fancy cars we can ill afford. We buy comfort food and self-medicate with empty calories. We seek therapy for anxiety, self-loathing and depression. We will do almost anything to avoid facing the problem head on.

This issue is far deeper and bigger than I ever imagined when I started this company. It’s heartbreaking … and it’s largely unnecessary. That’s the real tragedy. Financial distress is a solvable problem.

Solving this problem is why Rena-Fi exists. It’s the only reason.

If you’re struggling with managing your finances, consider joining ADDA’s Money Matters ADHD Support Group.

Richard Webster, the author of this article, is the CEO of Rena-Fi, Inc., a financial literacy platform.  ADDA has partnered with Rena-Fi to bring the benefits of financial education to its membership. Rena-Fi empowers and inspires students to develop a better financial future. Learn more at Rena-Fi.com and check out our other articles about managing your finances here.

The post Struggle with Money? You’re Not Alone appeared first on ADDA - Attention Deficit Disorder Association.

United Nations estimates that the current North American population is 367,034,717[1]. Healthline statistics[2] indicate that 4% of the adult population is living with Attention Deficit Hyperactivity Disorder (ADHD). This means that approximately 14,681,389 people are currently living with ADHD or Attention Deficit Disorder (ADD).

Birchall Consulting conducted a random snapshot of cases over the past 10 years and found that only 2.8 % of those who sought help had been diagnosed with ADHD or ADD[3]. This is concerning, because the symptoms of ADHD/ADD are also risk factors for hoarding disorder. Could this mean that there are many more individuals with ADHD/ADD who are hoarding but are not getting help?

With better information, our hope is that those individuals in need of help and not seeking it, come to understand that the symptoms and difficulties that they are experiencing may be attributable to an additional undiagnosed disorder—that being Hoarding Disorder.

What is Hoarding Disorder?

Here is a thumbnail outline of the criteria for Hoarding Disorder:

1. Excessive accumulation and failure to discard proportionately (things and/or animals).
2. Activities of daily life are impaired by spaces which cannot be used for the intended purpose.
3. Distress or impairment in functioning to the person hoarding or others. Even if “others” don’t know about the hoard, they would have reason to be concerned.

It also important to note that

• Hoarding is found in all cultures, income, education levels, and for different reasons.
• Hoarding situations continue to deteriorate until the health and safety of the individual and community are put at risk.

In a situation that meets the standard for Hoarding Disorder, the only difference between an excessive accumulation of perceived valuable things and non-valuable things is the price tag on the items. The key factor is the excessive accumulation and the failure to resolve that excessive accumulation because of the risk it creates.

Those who hoard are not homogenous, even though the optics of a hoarded environment may appear similar.

Types of Hoarding

There are three types of hoarding disorder:

1. Standardized hoarding, with three subtypes:
   Indiscriminate Hoarding
   • Anything can be hoarded; e.g., human waste to valuable items
   • Items are what most people save
   • Insight and motivation fluctuate greatly
   • Usually results in chaotic piles

Discriminate Hoarding

• Save one or more specific categories of items; for example, books, figurines, art, paper, clothing
• Items have high attraction value for the person and are given high importance
• Usually not displayed as “collections”

Combined hoarding generally occurs when discriminate hoarding exceeds the person’s ability to keep these items separate and apart from the general, everyday clutter in their environment.

2. Diogenes Syndrome – is often found in our aging population and is hallmarked by three criteria:

• Self-Neglect – lack of clothing, poor nutrition, medical, and dental care even when they can afford it
• Domestic Squalor— makes residence unhealthy
• Hoarding makes residence unsafe

3. Animal Hoarding – Accumulation of animals to the extent that there is:

• Failure to provide minimal nutrition, sanitation, and veterinary care.
• Failure to act on the deteriorating condition of the animals or the environment.
• Failure to act on or recognize the negative impact of the collection on your own health and well-being.

Animal hoarding is an extremely complex facet of the disorder. Local bylaws aside, there is no exact number of animals that represents the threshold for Animal Hoarding. One must apply the definition and when that definition is exceeded, you have a situation of impending animal hoarding.

Those who end up creating an animal hoarding situation are often not the villains that they are portrayed to be. In part, our society needs to accept some responsibility for not consistently caring for and neutering our animals, thereby not taking responsibility for controlling the overpopulation.

Three Paths to Hoarding

1. Genetics. Inheriting the vulnerability to hoard, either genetically or environmental. Estimates range between 50% and 80% of those who hoard having a first-degree family relative who hoards. We also know that there are four chromosomes with markers in common in those who suffer from Hoarding Disorder. The chromosomes are 4, 5, 17, and Johns Hopkins conducted an OCD Collaborative Genetics Study and identified chromosome 14 as linked by an autosomal recessive pattern to OCD.
2. Having a high-risk comorbid factor. This speaks directly to the characteristics and challenges of those living with ADHD/ADD daily. This circles back to the previous point as ADHD can be genetic and run in the family (though not necessarily).
3. Being (even mildly) chronically disorganized and then becoming vulnerable. You can see that with the three paths, those living with ADHD/ADD tick off two of the three boxes, which places them at significant risk of developing hoarding disorder.

So, the question remains— What to do about it?

I always begin by helping people restore their self-respect and self-esteem. My belief is that no one ever accomplished anything by feeling less about themselves. I suggest that you

• Know your disorder and own it unapologetically.
• Keep a list of strengths and achievements, as well as areas you have goals to improve, and keep that list at hand.
• If today has been a bad day, reflect and regroup. Tomorrow is a fresh start.
• Take responsibility for managing your own needs.
• Get help when distress continues and get the help you need.
• Therapists are like shoes. Not everyone is a good fit. When you find a good fit, remember this. The times you LEAST want to go, are probably the times you MOST need to go. So go!
• You are worthy of success. Everyone in this world has a challenge to live with. ADHD/ADD is yours.

With respect to hoarding, here are three principles to remember:

1. Don’t put it down, put it away! Try to have the item’s home no more than four steps away from where you use it.
2. There is no “JUST FOR NOW”. That just delays you from doing it anyway and it is what creates piles.
3. Just do it now! It never gets easier. It really is the 15 minutes you do every day that will get you to where you need to be and keep you there.

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Q: Can you recommend a book for a middle aged woman?  ADD has been affecting my career and home for decades.

When it comes to women I always recommend two books to start with. I will include amazon links for your convenience.

First, Terry Matlen’s timeless contribution – The Queen of Distraction

And also Sari Solden’s first book (she has another coming out in the summer) – Women with Attention Deficit Disorder

I think you will find in reading both of these books that you are not alone.

We have different backgrounds and individual challenges but women with ADHD have a special connection.

Good luck. And keep in touch!

xoxo

– Liz

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Q: ADD affects my ability to get stuff done which leads to anxiety which causes me sleeplessness which causes my stimulant medication to make that worse so I don’t take it as prescribed. I don’t want to take sleeping pills, although I do sometimes resort to it. Thoughts/ideas?

My first question would be – Is it the chicken or the egg?

If you take your medication do you get more done? If you get more done, based on what you wrote, your anxiety should** be better at the end of the day.

If you don’t take the meds as prescribed then it’s hard to judge their effectiveness.  Try taking them as prescribed for a week and see what happens.

If the anxiety is a consistent problem despite the medication, you will want to talk to your prescribing physician. The two diagnoses often go together and can be treated at the same time. I’ve taken anxiety meds and Concerta together with no ill effects myself.

That said, there is a difference between anxiety and ADHD, and you may or may not need different solutions for each.

If you work with your providers, but you’re still suffering with insomnia, I would ask for a sleep study.

There has been some research into why so many of us struggle with this.

here are some resources – https://add.org/adults-with-adhd-and-the-sleep-problems-they-face/

https://add.org/tadd-2018-getting-sleep-when-you-have-adhd/

https://chadd.org/about-adhd/adhd-sleep-and-sleep-disorders/

I hope that helps. Here’s to a good night’s sleep!

-Liz

The post Getting Stuff Done with ADHD, Anxiety and Sleeplessness appeared first on ADDA - Attention Deficit Disorder Association.

Liz’s Answer: You and I have some things in common. Namely the whole..”wanting to be the best person we can be.”

It sounds to me like you are doing all of the things. Working, parenting, volunteering, learning and just about anything else that requires you to focus on something outside of yourself. My question would be – do you like getting up in the morning?

I ask this because a few months ago someone asked me the same thing and it completely cracked me open.

I was dividing my energy in 20 different directions and I wasn’t doing any of it as well as I wanted to.

These days, I have narrowed the field:

1. My work with ADHD women
2. My family
3. Mental/physical health.

It was tough to drop some of the commitments I had made, but after I did I found that I had more energy for the other stuff.

People pleasing and perfectionism are quite common in women with ADHD. By serving others we are somehow making up for what we think** we lack. When we do things for others we also get to forget, for just a minute, our own internal struggle.

Sometimes it’s hard for us to see ourselves clearly, particularly with ADHD. We benefit from an outside perspective in this regard.

Have you considered an ADHD Coach or support group?

Talking to someone helps to get you out of your own head and prioritize based on your values.

Resources for you:

If you are a member of adda there are support groups. Resources -> support groups https://add.org/adhd-support-groups/

Here is a link to the addca coaches directory – https://addca.com/adhd-coach-training/ADHD-Coaches/

Whatever you decide to do, give yourself some grace. You have three children! yowza!

I always tell people, “ADHD is an inside job.”  It’s ok to focus on YOU sometimes – that’s how you become the person you want to be.

xoxoxo

– Liz

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Liz’s Answer: Finding work we love is tough, but it’s also particularly important when you are living with ADHD.

ADHD doesn’t mean low IQ or low intelligence. But when it comes to work, our brains are either saying, H-ll YES”, or, “Ugh NO.”

If you are able, I highly recommend working with an ADHD coach who specializes in a strengths-based approach.

A good coach can help you determine what really lights you up and gets you excited. Also, a good coach will help you to increase your emotional intelligence – making it easier for you to express yourself and ask for what you need at home and at work.

If coaching is out of reach at this time, try the VIA Character Assessment to get you started on thinking about your inherent strengths.

https://www.viacharacter.org/www/Character-Strengths-Survey

Whatever path you take, remember not to compare yourself with others. As Michael Phelps says, “stay in your lane.”

We all have gifts, we just need a little support to uncover them.

Some resources for you to consider:

https://add.org/product/the-perfect-career-for-adhd-video-download/
https://adhdatwork.add.org

I hope this helps. Stay in touch through our community!

xoxo,

Liz

The post How Do I Find a Job I’ll Excel At? appeared first on ADDA - Attention Deficit Disorder Association.

Is There Help for Racing Thoughts at Night from ADHD?

Liz’s Answer: Aaaahhhh I know exactly what you mean by racing thoughts.

I am not an expert at sleep but I have have a few tools that help me.

First, choose a consistent bed time. I actually have an alarm to tell me it’s time to go to my room.

Next, create a ritual. For example, you might brush your teeth and then read for 30 minutes. You don’t need a ton of steps, just a ritual that tells your body it’s time to wind down.

When I absolutely cannot calm my thoughts I use apps to help me.

Download ideas:

• The Calm App. They have a section of sleep stories and at any given time, there are a bunch of free ones.
• Spotify for “sleep” music or brown noise, like the sound of the sea.
• Youtube has a ton of sleep hypnosis for free.

There is also a podcast called Sleep With Me that I love! Check that out if you can.

If your sleep problems have not been evaluated already, I encourage you to talk to your treating physician. Many of us have conditions such as Restless Leg Syndrome or even Sleep Apnea that make our sleep patterns wonky.

I fall else fails, ask you doctor about melatonin supplements.

Hope that helps!

xoxoxo,

Liz

If you’d like to join a supportive and inclusive community of people who understand what you’re going through, check out ADDA+.

The post What can I do for my racing thoughts at night? appeared first on ADDA - Attention Deficit Disorder Association.

As a group, adults with ADHD are dealing with an extra layer of complication. You ignore that at your peril. This might be a good time for you to take a few moments to explore the rest of the ADDA site. ADHD management is a crucial factor in financial success. Think, “Know Thyself.”  With that, here are three concepts I hope you will find thought provoking and useful:

1) You can’t save your way to wealth.

Saving is crucial, yes. Living below your means is paramount. Plugging the leaks in your money situation is critical. But earning more is the only way to rapidly improve your stability quotient and accelerate your progress. Add to that, having more income is considerably more pleasant than living a life of ordering from the right hand side of the menu.

Example: Earn, deserve, and then ask for a raise or promotion. Monetize a hobby. Develop multiple streams of income. Produce something of value that someone else would be eager to pay for. Start your own business. Focus on creating realistic income streams, not “one off”, high risk windfalls.

2) Don’t be the silly rabbit.

One of the gifts of ADHD is an incredibly wide and speedy peripheral vision for spotting new ideas. But the tortoise almost always wins the race. As an adult with ADHD myself, I’ve had to learn to slow down. “Slow down to move faster”, as my coach used to say. Become a “completionist”. Do one thing at a time, not ten. Learn to wean yourself off of your addiction to new ideas. You are unlikely to be financially successful if you squander your bandwidth chasing after sparkling new ideas at the expense of faithful diligence to your existing plans.

Example: Set a conservative and manageable a goal of smaller tasks to get done each day. I have three major categories in my work life. If a new idea pops into my head during the day that doesn’t directly relate to one of those three things, I set it aside permanently. It’s a hard thing to do and I still struggle with it, but it’s crucial.

3) Conscientiousness is the number one factor in success.

Success with money; success in life. ADHD comes with many gifts. Conscientiousness isn’t one of them. Externalize conscientiousness. Create and lock yourself into a work and social environment that virtually demands success.

Example: I like to stay in good physical health but I’m not naturally conscientious about getting to the gym. I have a small group of friends with whom I periodically schedule LONG hikes. I really don’t want to be the last person struggling up the hill. I work out frequently so I’m ready when the day comes because I don’t want to let my friends down. They don’t know it but they’re my accountability partners in my health plan. They represent externalized conscientiousness. I do the same in my work life.

What structures can you create to keep yourself on track? Put that highly creative ADHD brain of yours to work solving the practical issues facing you. Rena-Fi can help with the accountability factor.

You can join Money Matters – ADDA’s ADHD Finance Support Group – a virtual support group where find strategies for managing your persona finances and find accountability partners to keep you on track.

Richard Webster, the author of this article is the CEO of Rena-Fi, Inc., a financial literacy platform.  ADDA has partnered with Rena-Fi to bring the benefits of financial education to its membership. Rena-Fi empowers students to develop a better financial future. Learn more at Rena-Fi.com.

The post Three Practical Hacks for Your Financial Health appeared first on ADDA - Attention Deficit Disorder Association.

Whatever style you prefer, you need a desk or table space to work. And the state of that desk and of your office (or cube) can play more of a part in how you feel and how effective you are than you realize. That’s because clutter and messes can rob you of your daily productivity and affect creativity too.

Perhaps you haven’t tackled the mess in front of you because you’re afraid it’ll take too much time—and time is something you don’t have to spare. But I’ll bet you that cleaning up the mess on your desk would improve your productivity, creativity and overall zen that you’d come out ahead in the long run. This graphic offers some good ways to work on your desk mess.

Declutter your desk in 5 minutes a dayInfographic by Quill

The post Tips to Declutter Your Desk appeared first on ADDA - Attention Deficit Disorder Association.

For example, do you struggle with any of the following?

• Difficulty falling asleep at night
• Struggling to wake up in the morning
• Trouble remaining alert during the day
• Sleep-related disorders such as restless leg syndrome, sleep apnea, and narcolepsy

How to Get to Sleep – Eliminate causes of sleep disruption

Knowing how to get to sleep when you have ADHD involves removing causes of sleep disruption and making changes in your routine that encourage sleep – the Do’s and Don’ts. You’ll get more sleep if you reduce or eliminate the following sources of sleep disruption.

Stimulating foods, drinks and medications

A few guidelines: Don’t consume coffee, caffeinated sodas and tea, or alcohol within four hours of bed. Reduce or eliminate sugar consumption as well.

Stimulating activities

Don’t plan high interest activities for late in the evening since they reduce the chance of falling asleep on schedule.

The blue light emitted from electronic devices such as cell phones, computers and energy-efficient lights signals the brain to produce cortisol which will keep you from getting to sleep. One way to protect yourself from the effects of blue light is to wear glasses with orange-tinted lenses. If you don’t wear tinted lenses, be sure to avoid “screen time” for at least one to two hours before bedtime.

ADHD medication

Some people respond better to taking ADHD medication later in the day since it quiets their nervous system, making it easier to get to sleep. However, some people have more success if they take their last dose of medication earlier in the day. Be open to tweak your medication cycle to get the best results.

Stress levels

The hormone cortisol is released when you’re under stress, and high levels of cortisol can disrupt your sleep! If you are experiencing high levels of stress or coping with negative emotions, try some of these tips.

Control your emotions by assuming the “power pose”

Research from the Harvard Business School in 2012 showed that people can lower their level of stress and increase their self-confidence by changing their posture. The power pose reduces stress in your body by lowering the level of the stress hormone cortisol.

Remember Wonder Woman – Linda Carter? She stood in a position called the “power pose.” Standing with your hands on your hips, shoulders up and back and chest out – the power pose – changes your body chemistry.

In as little as two minutes, your body’s chemistry can shift to more self-confidence by increasing testosterone levels (women have testosterone too).

Control your emotions by stretching your body

When you’re stressed, the tendons in the back of your body contract. Take a short stretching break regularly and you’ll work more productively and comfortably.

How to Get to Sleep – Develop routines to encourage sleep

Make getting enough sleep a priority

Myth: One hour less sleep will give you one hour of extra time for work or play!

Truth: One hour less sleep causes mental confusion, memory loss, decreased happiness, lower efficiency and reduced accuracy. One hour less sleep is very costly when you’re trying to do great things really well!

Medical conditions

Be sure to visit your doctor to obtain treatment for any sleep-related condition such as restless leg syndrome, sleep apnea, allergies or food sensitivities. Treating these conditions can make a big difference in getting to sleep!

Bed time ritual and routines

Use some of these tips to develop your own – ‘I actually like getting ready for bed!” – routine:

• Read something you enjoy that you’ve read before, or journal about your thoughts
• Acknowledge everything that went well that day (releases serotonin which will help you get to sleep)
• Practice gratitude for everything you have (releases serotonin)
• Engage in prayer or meditation (releases serotonin). Check out ADDA’s ADHD meditation support group.
• Spend quiet time with cherished loved ones (even pets!)

Decrease cortisol levels

Relax your nervous system before bed with one or more of these relaxation aids:

• Warm bath or shower
• Warm milk with a teaspoon of sugar and real vanilla extract
• Aroma therapy – Essential oils like lavender, chamomile, sandalwood, or vanilla can be calming for many people who experience sleeplessness. Infuse the scent in the room, put in the bathtub, or just sniff it right from the bottle!

Control ambient conditions

Be sure your environment doesn’t irritate or stimulate your nervous system. Temperature is one important factor. Be sure it’s not too hot to sleep, or too cold to get out of bed!

Experiment with sounds to find the one that works best for you. The “white noise” of a fan, soothing music, or nature sounds are good places to start.

Get the best mattress, pillow, and covers for you. Some people respond well to weighted blankets that calm their nervous systems.

Make waking up easier and enjoyable

Some people find it helps to take medication before getting out of bed in the morning and either sleeping for another 30 mins or just relaxing in bed. Taking medication before you get out of bed may make it easier to become alert enough to get up. Keep a glass of water and your medication by your bed. Set two alarm clocks – one to take your medicine, and one to get out of bed.

Have a routine you look forward to such as a quiet time for meditation or prayer, a relaxing breakfast with friends, or an enjoyable exercise workout. Plan something you’ll be eager to get out of bed to do, and it will make getting up a lot easier!

Your own getting to sleep plan

Start by choosing one “don’t” and one “do” from the tips above. Make small changes in your sleep approach and take note of the effects. Remember – most people need 7-9 hours of sleep a night to function at peek levels!

If you’d like to be part of a supportive and inclusive community of college students who know what you’re going through, try our Virtual Support Groups or join ADDA+ to unlock our full wealth of ADHD resources.

*********

Dr. Kari Miller, PhD, BCET is a board certified educational therapist and ADHD coach who has been educating and coaching adults and young people who have ADHD, autism, learning disabilities, emotional challenges, and other complex needs for more than twenty-five years.  She holds a PhD in educational psychology and mathematical statistics, an MEd in Learning Disabilities, Gifted Education and Educational Diagnosis, and a BS in Early Childhood Education and Behavior Disorders. Dr. Miller provides support across the lifespan – to school-aged students with learning and attention challenges, to young adults in transition to college or the workplace, and to women with ADHD who have passionate dreams, but are frustrated by procrastination, lack of focus and difficulty following through.

The post Sleep Strategies for College Students With ADHD appeared first on ADDA - Attention Deficit Disorder Association.

• Estimating how much time you have,
• Figuring out how to allocate your time to ensure you get your tasks done,
• Staying within the deadlines set by your professor,
• Understanding the importance of time.

Don’t be caught short. A student who has difficulty with time management shows up to class late, leaves projects and papers until the night before they are due, hands in assignments late, and/or focuses on one assignment while ignoring other assignments.

Successful students, who have made time work in their favor, use a series of systems to keep track of the passage of time.

An important first step to time management is seeing your blocks of time.  This step will help you create a visual representation of your time, so that you can allocate your resources most efficiently and effectively. Taking an hourly weekly calendar and blocking off class time, work schedules, and extracurricular commitments allows you to see where you have time to study, work on homework or tackle a step in a long term project or paper.

Once you can see your time, the next step is to create a planning time each day.  By spending a few minutes each day to plan out how and when you will accomplish certain tasks helps you; ensure assignments are completed on time, you know where you currently are in relation to your deadlines, and allows you to see where certain tasks are going to fit within the constraints of your day.  Taking a pause in your day to plan, also allows you to walk through your day in your mind, creating a mental movie of how your day will play out.  Your planning time needs to include your monthly planning and weekly calendars, as well as a daily to-do list.

Monthly Calendar – a monthly calendar helps students see their assignments across a month.  Students who use a monthly calendar don’t end up in the predicament, “Oh, that 15 page paper is due next week?!”  Being able to see where you are in the month helps you know where and how to allocate your time on certain projects.  At the beginning of each semester, take each syllabus and record all assignment deadlines on your monthly calendar.

A monthly calendar should include:

• Appointments
• Work schedule
• Long term projects
• Extracurricular activities
• Sports schedule
• Any other items that will require larger chunks of time.

A Week at a Glance – a planner or week at a glance is for the day to day tasks you need to accomplish.  Don’t forget to designate days to accomplish laundry, your roommate will appreciate it.

To-Do Lists – a to-do list is a specific break down of what needs to be accomplished that day.  Making sure there are specific blocks of time for homework, studying, and projects will help to ensure nothing is overlooked. A to-do list can be done on your week at a glance calendar or on a separate piece of paper or sticky note.

The key to keeping on top of your time is to set specific times to study, work on projects and complete homework assignments.  Thinking about your day as blocks of time will help you fit all of your responsibilities in.  Setting an intention, like beginning your biology lab at 2:00PM, increases the likelihood that the assignment will get done.

As Antoine De Saint-Exupery says, “A goal without a plan is just a dream.”  Creating time management systems that work for you is well worth your time and effort.  You will be glad you did.

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Kristine Shiverick, M.Ed., ACG, CACP is a professionally trained ADHD and Executive Function Coach. Kristine received her B.A. in Severe Special Needs Education and her M.Ed. in Early Childhood Education. She received her basic, advanced, and family ADHD coach training through the ADD Coach Academy.  Kristine provides coaching to help students, adults and families impacted by ADHD learn about the unique wiring of the ADHD brain, discover effective strategies, minimize the challenges of ADHD, and live the life they want to live. Kristine believes in taking a strength-based approach to help her clients grow in all areas of their lives. Kristine runs an ADHD parent support group in her local community, and co-facilitated a virtual college support group for ADDA.

The post Time Management: How do you see your time? appeared first on ADDA - Attention Deficit Disorder Association.

As the owner of an ADHD brain, understanding what captures and holds your attention is essential to taking charge of your life! So what kinds of things captivate the ADHD brain?

New Stuff is My Friend (or Foe)!

New things are just a whole lot more interesting to the ADHD brain than the same old things! This is partly because a structure at the base of the brain stem called the reticular activating system, or RAS for short, perks up when it encounters something new!

The RAS is trying to decide if the thing it’s encountered is a “friend or a foe.” It’s trying to determine if this new thing is helpful or harmful. The RAS is trying to protect us and keep us safe.

The second reason new things get a lot of attention is because of dopamine. Dopamine is a neurotransmitter with a lot of very important jobs. One of these is to get our motor system ready to move – that “flight or fight” condition! So new things trigger a release of dopamine and that gets us ready to take action.

Another really important function of dopamine is to turn on the attention system. So a new thing comes along, the RAS notices it, and starts to determine if it’s friend or foe, dopamine is released, which makes it easier for us take action and to pay attention. Cool system right? New stuff is the friend of the ADHD brain.

I’m Winning!

What else gets the attention of the ADHD brain? A challenge of some kind. A race! Anything that the brain can see as a contest in some way. This is just a safer and more benign version of the “fight or flight” phenomenon. Challenges stimulate us because they are a version of play mixed with self-defense!

So one way to get your brain on your side is to see any challenging, boring or irritating task as an opponent you are trying to beat! Can you see that task as a challenge to be conquered? Can you shift out of boredom or irritation, or “this isn’t any fun” mode and into the mindset of “I’m going to come in first in this race”? If you can, you’ll have one more way to get your brain working for you, helping you accomplish your goals!

It Can’t Wait!

This is another version of the “fight or flight” situation! If the house has just caught on fire, you shift into action. If you’ve got a deadline – you shift into action. When something is urgent, it demands your attention in a way that you can’t walk away from. Your brain is now fully engaged. Finding ways to inject some urgency into the situation is a powerful way to get your brain to tackle the tough jobs.

How can you make things more urgent well in advance of the deadline? Here’s one way – make a bet with a friend that you will be done well in advance of the deadline, and make it a bet you really don’t want to lose (this hack is part “urgent” and part “challenge”).

The “Carrot” or the “Stick”

“Carrots” are desirable rewards and “sticks” are consequences to be avoided! Chasing after things that are pleasurable or running away from things that are unpleasant are powerful motivations!

Whether you are more motivated by gaining a positive reward or avoiding a negative consequence also depends on the situation. And sometimes it’s easier to shift into action when you combine both positive and negative inducements.

Sure! everybody makes decisions based on rewards and punishments. As the owner of an ADHD brain, your job is to figure out exactly what combination of carrots and sticks is the most effective for YOU. The rewards and consequences need to be directly connected to the actions you want to take to make your life better (for example studying so you get a good grade).

I Can’t Get Enough of It!

Everyone with ADHD knows that they can “get in the zone” when they are interested and fascinated in something. What does it mean to “get in the zone”? Well, it means you can’t get enough of something! You can’t stop, you can’t put it down, you are so good at it and it’s so fun. When you’re in the zone – that’s your brain on fire with interest!

So ask yourself, “What captivates me? What never seems to get boring?” These are the things your brain would be on board to get more of! How can you make your burning desires work for you to make getting through college easier?

Get Better Acquainted With *Your* ADHD Brain

The more you know about how your brain drives your attention and actions, the more power you have to accomplish what you really want to accomplish in your life!

How do you get in the zone? Under what conditions do you succeed and thrive? What fascinates you? Are you determined not to lose? Does that new fresh thing catch your eye? When you’re successful, precisely why are you successful?

Understanding how to capture your genius strengths, bottle them, and use them at every opportunity will make all the difference in successfully completing your college education!

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Dr. Kari Miller, PhD, BCET is a board certified educational therapist and ADHD coach who has been educating and coaching adults and young people who have ADHD, autism, learning disabilities, emotional challenges, and other complex needs for more than twenty-five years.  She holds a PhD in educational psychology and mathematical statistics, an MEd in Learning Disabilities, Gifted Education and Educational Diagnosis, and a BS in Early Childhood Education and Behavior Disorders. Dr. Miller provides support across the lifespan – to school-aged students with learning and attention challenges, to young adults in transition to college or the workplace, and to women with ADHD who have passionate dreams, but are frustrated by procrastination, lack of focus and difficulty following through.

The post Learn the Secrets – Control Your ADHD Brain appeared first on ADDA - Attention Deficit Disorder Association.

Active Reading Strategies

Active reading simply means “getting involved” when you read something. Instead of just letting the words roll past your eyes while your mind goes somewhere else, active reading engages your brain in the material you’re reading.

In order to get your brain fully engaged, you will need to give up the idea that reading is a spectator sport! Reading is as full engagement as it gets – if you really are reading. Just staring at a page, thinking about a million other things and watching the clock isn’t reading, it’s wasting your time.

Step 1 – Mindset and Purpose

Ok, so how do you turn reading into a participant sport! The first step is to get super clear on why reading this material has personal meaning for you! The reason or reasons can be different for each assignment.

Dig beneath the obvious (and totally useless) reasons such as “The prof assigned it.” and “I have to.” Your ADHD brain won’t care about what you have to do until the absolute last minute – and that will be too late!

You’ll need a real reason to read the assignment. Reasons come in two flavors: carrots and sticks! “Carrots” are rewards and “sticks” are negative consequences. Here are a few real reasons that might be true for you:

Carrots:

• I want to be ready for the class discussion so I’ll have something meaningful to say
• I can become the class expert on this small part of the course material
• If I get a good grade in this class, my reward will be (really cool thing you want!)
• This class is the gateway to the advanced classes I’m really interested in – I’m not going to miss out on those advanced classes.

Sticks:

• I don’t have time to read this again and again – I’ll miss out on (something you want to do)
• I’ve got to pass this class or else I can’t (important thing you want!)
• If I get another bad grade I’ll be embarrassed (or I’ll have to explain it to my parents)

Step 2 – Pre-reading Strategies

In just the same way that you’d warm up before working out, you’ll get a lot better traction in comprehending what you read if you do a few basic “warm ups” before you start.

• Quickly flip through the assignment and evaluate the length and difficulty; estimate how long you’ll need to read the material; make a plan for how to structure your time.
• Read the introduction, objectives, vocabulary terms, questions and summary. This will give you the general idea of what you’re going to read about and prime your brain.
• Activate your prior knowledge by recalling what you know about the topic.
• Make predictions about the content. This will help you get engaged by turning reading into a challenge to determine whether your predictions are right!
• “Hack” into an interesting motif to keep things exciting – if you’re competitive, image you’re playing Jeopardy; if you like to dance, think about how to choreograph the reading; use funny accents as you read out loud – go “off the wall” and have some fun with it – it will keep you interested!

Step 3 – Active Reading Engagement

Ok, it’s time for the main event! You’ll be actively putting it all together and fulfilling your reading purpose!

• Turn headings and subheadings into written questions and answers! This will help you actively engage with the material and a nice byproduct will be the study guide you create as you go along.
• Turn on the visuals! Create mental images of everything – this engages the visual/spatial areas of your brain and wakes you up!
• Get involved! – agree, argue, be suspicious, make comments, identify confusing points.
• After you finish reading each paragraph, summarize in your own words without referring to the text. If you can’t do that, reconnect to your purpose, reread and try again! DON’T just mindlessly keep going. You can write down your summary.
• At the end of every section, answer the question you posed from the heading before you began reading; write down the answer.
• Add essential terms and their definitions to your notes.
• Feel free to use mind mapping to supplement your written notes – activating your visual/spatial and geometric thinking turns on more brain circuits and keeps you more alert and interested.
• At the end of the reading, summarize the 3-5 most important points. If you can’t do it, read your notes and try again.
• Reading comprehension is a memory activity. Check out this memory article for more tips that will help you remember what you read.

Step 4 – Reinforcement (aka “Studying”)

• The next time you read an assignment for this class, devote the first 5 minutes to recalling from memory what you read in the previous assignment.
• Next, read the notes you took. This process solidifies the information in your mind.
• If you use active reading strategies and the memory strategies in this article, studying for tests and finals will go much easier and smoother!

Active reading and memory strategies make all the difference in whether you are learning the material and effectively preparing for tests and finals or just wasting your time! Your time in college is precious. You still have to work hard, of course, but your efforts will be successful. If you use the right strategies you’ll learn more, get higher grades, and have more time for other things!

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Dr. Kari Miller, PhD, BCET is a board certified educational therapist and ADHD coach who has been educating and coaching adults and young people who have ADHD, autism, learning disabilities, emotional challenges, and other complex needs for more than twenty-five years.  She holds a PhD in educational psychology and mathematical statistics, an MEd in Learning Disabilities, Gifted Education and Educational Diagnosis, and a BS in Early Childhood Education and Behavior Disorders. Dr. Miller provides support across the lifespan – to school-aged students with learning and attention challenges, to young adults in transition to college or the workplace, and to women with ADHD who have passionate dreams, but are frustrated by procrastination, lack of focus and difficulty following through.

The post Reading Comprehension and the College Student with ADHD appeared first on ADDA - Attention Deficit Disorder Association.

But oh, my goodness! Getting started can really suck sometimes, can’t it!!

It’s a lot easier to get going when you “set the bar low” – and here’s what I mean by that. Set small, very achievable goals, and chain them together, one after the other.

Why is “goal chaining” so effective?

First of all, it’s a lot easier to deal with feelings like dislike or boredom if we tell ourselves we only have to put up with it for a very limited amount of time!

Secondly, every time you achieve one of your small goals, your brain rewards you with a pleasant hit of dopamine. Not only does dopamine feel yummy, it is the neurochemical most responsible for motivation – making it a lot easier to keep going! And as an added benefit, dopamine regulates our motor movements making it easier and smoother to “do” anything! And it improves attention too! Dopamine ROCKS.

Ridiculously Simple Step Strategies!

I call the little “micro” goals in the goal chaining process Ridiculously Simple Steps! Try one of the following versions of the Ridiculously Simple Step strategies:

Limit the scope of the task

In this version, you decide to work for a limited amount of time, or you decide to do a limited number of actions. Here are two examples to make that clear:

Limited time approach

Promise yourself you’ll work on the task for an “honest” 5 minutes (or other suitable amount of time), which means eliminate distractions and bring your thoughts and attention to the task.

At the end of 5 minutes, you can choose – to continue completing the task or choose to quit. By that time dopamine will have been released and you very well may be cruisin’ on autopilot!

Limited number of actions approach

In this version of the limited scope approach, you promise to complete a certain number of actions. A good example is clearing up a room. Commit to putting away 3 items, or 10 items, or 1 item, whatever number you feel comfortable with. After that is completed, you can choose to put away another 3 items, or you can choose to stop.

The “If X, then Y” Strategy

Let’s say for example that you are composing a report, essay, whatever – it’s something you need to write. You say to yourself, “If I can sit in this chair, then I can turn on the computer.” Now you are capitalizing on the fact that you are sure that you can sit in a chair, and further that you can turn on a computer! You know that you have the skills to do the task, so you don’t have any reservations about these actions. Capitalize on that certainty! Feel the power of being able to handle that.

Sure it’s ridiculously simple, but knowing you can do it, will help generate serotonin (the significance chemical) and that will feel nice and it will get you going! Hack into your brain chemistry in a strategic way. Make it work for you!

OK, let’s look at a full chain of “if X, then Y” strategies to get going in writing this essay.

“If I can sit in this chair, then I can turn on the computer. If I can turn on the computer, then I can open the document. If I can open the document, then I can read what I wrote last time. If I can read what I wrote last time, then I can write one new sentence. If I can write one new sentence, then I can write a second new sentence.” And so on and so on.

You don’t need to continue defining the small tasks any longer than necessary. You just need to keep yourself going until you are involved in the task and the natural rhythm of the activity takes over.

The Power of Ridiculously Simple Steps!

We can make the ridiculously simple steps as small as necessary to get us moving forward! Remember, we are focusing on the next step, not the outcome. “Put your blinders on” – don’t think about the entire task. Think only about the next step.

The power of these Ridiculously Simple Step Strategies is that you can get an uncomfortable task cut down to size to the point where doing it isn’t overwhelming. You also realize that you can stop at any time – so you don’t feel disempowered!

You have the power of brain chemistry behind you as you accomplish each easy step – increasing the fluidity of the movements of your muscles, increasing your motivation to continue and rewarding you with a pleasant burst of a “chemical high” that comes from accomplishment!

Try one or more of these strategies for pushing past that initial hump of overwhelm, or boredom, or fatigue, or any other feeling or thought that has you stuck and not wanting to do what your values say you want to be doing.

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Dr. Kari Miller, PhD, BCET is a board certified educational therapist and ADHD coach who has been educating and coaching adults and young people who have ADHD, autism, learning disabilities, emotional challenges, and other complex needs for more than twenty-five years.  She holds a PhD in educational psychology and mathematical statistics, an MEd in Learning Disabilities, Gifted Education and Educational Diagnosis, and a BS in Early Childhood Education and Behavior Disorders. Dr. Miller provides support across the lifespan – to school-aged students with learning and attention challenges, to young adults in transition to college or the workplace, and to women with ADHD who have passionate dreams, but are frustrated by procrastination, lack of focus and difficulty following through.

The post The Hardest Part is Getting Started appeared first on ADDA - Attention Deficit Disorder Association.

Herrera has overcome many obstacles growing up and she currently works as a celebrity chef. Herrera was diagnosed with ADHD later in life as an adult. She is a recent graduate of the Culinary Institute of America and Cornell University where she has found support for students with learning disabilities.

Watch her story as she describes growing up with ADHD aspiring to become a chef:

In the 4-minute video she says as she holds back tears, “It’s funny I can focus on 101 things at one time, but I can’t focus on one thing at a time.”

To help Herrera with her focus, she has a daily spiritual-based routine that includes exercise and meditation. She said it helps tremendously. She starts each day with prayer and meditation then follows that with chanting and exercise before she prepares her breakfast.

Herrera says her customers ask for French, Italian and Americana food most often, but they crave her authentic Spanish dishes most.

“As a Latina celebrity chef, what I can bring to the table is a source of inspiration and encouragement to other aspiring Latin American chefs who would love the opportunity to be a chef and show them how really simple it is to just follow your heart.”

The post Celebrity Chef with ADHD Wants to Inspire Others appeared first on ADDA - Attention Deficit Disorder Association.

Think Consistency, Not Quantity

How does this relate to people with ADHD and their executive function fitness? It has to do with mindfulness. A study by Lidia Zylowska (UCLA) showed 78% of participants noticed a reduction of overall ADHD symptoms when they regularly used mindfulness practices, even practice sessions as short as five minutes. So far, research for EF/ADHD consistently finds mindfulness effective in increasing attention, working memory, self-monitoring, emotion/mood, conflict attention and impulse control. Think of mindfulness practices as short routines or “gym” sessions that exercise your executive functions. Performed consistently, mindfulness practices strengthen your executive function muscles and help you to be more mindful when you need to be. And, as with physical exercise, it isn’t important you do it perfectly the first time (or the second, or the third!) In fact, the “right” way to practice mindfulness is different for everyone, so really, there is no right, or wrong, method! Find what works for you, without judgment – the important thing is doing it.

Just Set Your Intention

What is mindfulness? Mindfulness is paying attention to right now and just noticing the thoughts that emerge this moment. Mindfulness can happen anytime, anywhere. It is not necessary to empty your brain (and, let’s face it – how many ADHDers can actually do that?) Just pay attention to your anchor (some people use their breathing, their hands or feet, or the task at hand, such as doing the dishes) and intentionally draw your thoughts back to that anchor when they start to drift. The intentionality of bringing your attention back to your anchor is what’s important. Instead of pushing your thoughts away, pull your attention back to where it needs to be. Continue to practice this and you’ll strengthen your attention muscle. Mindfulness is simply paying attention to now, and you can do that whenever, wherever. As you build your attention muscle, you may want to attempt meditation. Meditations are specific exercises you can do to increase your mindfulness. Consider meditation like going to the gym to work out your attention muscle.

Ten Mindfulness Practice Tips for ADHDers

Here are some tips to get started with your own ADHD informed mindfulness practice:

1. Be realistic: Don’t start with a 45-minute silent meditation. They aren’t for everyone anyway. As with any exercise, it’s best to start with short sessions – as short as one minute.
2. Find an anchor that feels right to you – some people use their breathing, their hands/feet or certain sounds/music.
3. Don’t expect to have an empty mind – just pull your attention back to your anchor when it starts to drift.
4. If you like, you can start with guided practices specifically designed for people with ADHD.
5. Try moving mindfulness practices (walking, etc.)
6. Don’t pay attention to the “shoulds” – do what works for you. There is no “good” or “bad”, “right” or “wrong”, in mindfulness practice.
7. Create a habit. Even if you can’t do it every day, consistent practice helps build your mindfulness muscle.
8. If you get off-track and need to restart, find new resources to keep your interest and curiosity.
9. Use cues rather than schedules to remind you to practice. Think of “when I/then I” cues. For example, “When I am at a stoplight, I practice mindfulness.” Individualize it: find a regular trigger and tie your practice to that. This way it becomes automatic rather than something scheduled that must be remembered.
10. Find a mindfulness buddy and keep each other on track.
11. Bonus tip: Keep your mindfulness practice top of mind by finding ways to make it fun: talk about it with other people, make small changes to your practice when you get bored (change where or when you do it, try a new practice resource, find fun props, etc.), keep a log of your practices.

You Can’t Get It Wrong

Design your mindfulness exercise routine, and hit the mindfulness gym on a regular basis. You’ll build your executive function muscles so you can spontaneously use those skills when you need them. Just remember to be kind to yourself. Build up your practice as you feel comfortable, without judgment. There is no right or wrong – so “lace up” your mindfulness routine and take the first step to executive function fitness for ADHD folks.

Casey Dixon, Dixon Life Coaching founder, reliably delivers results without judgment using science-based, innovative strategies for college students and professionals with ADHD. She is recognized as a Professional, Board, and Senior Certified ADHD Coach. She’s also the ADHD Strategist for MindfullyADD, a website featuring mindfulness practices for people with ADHD.

The post Executive Function Fitness for ADHD Folks appeared first on ADDA - Attention Deficit Disorder Association.

Before Duane, my husband with ADHD, and I, got our act together, we were five years behind filing our income tax returns.

Part of the issue was that, at the time, we didn’t know about Duane’s ADHD. Since he wasn’t receiving treatment and had no strategies in place to help him cope, the responsibility for all household details (managing the kids’ schoolwork and communications with school, grocery shopping and meal preparation, bill payment, home and car repairs and maintenance, etc.) fell to me. I don’t have to tell you that a lot of details fell through the cracks. To make matters worse, we had moved four times in fewer than four years and some documents got lost in transit.

Some years, it was a mad scramble the week before the tax deadline to find all the various documents to get the taxes done. Some years, we didn’t get to it at all!

Eventually, Duane was diagnosed with ADHD, received treatment and coaching (and put in a lot of hard work himself) and I finally had a partner I could count on for help, instead of another child (he’s still very much a kid at heart, but that’s one of the things I love about him). Together, we worked on a plan to avoid the mess in the future.

Note: When it comes to ADHD and taxes, the IRS does not consider it a legal defense. If you’re in the process of taking steps to control your ADHD via medication, therapy, or other methods, they may consider it a mitigating circumstance in the late payment of taxes.

Our Turning Point

Fifteen years ago, after realizing we were not going to make the deadline once again, despite a huge amount of work and stress trying to get all the documents in on time, we decided that preparing for the next tax season was going to start that very day. Here’s how we did it:

Document Drop-Off Center

First, we created a space where all documents were dropped off all year long to be processed. This “Documents Drop-Off” space is a clear plastic box that is easily accessible (you don’t have to look for it, you don’t have to move things, you don’t have to think about it) to put any potentially relevant papers in whenever you come across them.

Triage

Once a week, or once a month, depending on how many papers we had, I performed triage on the documents in the box.  This took place in two steps.

1. First, I sorted through the papers and asked “Do we need this for tax purposes?” If not, garbage!
2. I then separated the documents into separate, clear plastic folders according to category, since these needed to be added up and recorded before being included in our personal income-tax returns. Our group of file folders included:

• One for medical expenses
• One for expenses related to our property, and
• One “catch-all” for personal income tax purposes, like donations, income-tax documents from employers, tuition and student loan receipts, interest revenue, childcare expenses, contributions to our personal retirement savings plans, etc.

H&R Block has a great checklist (click the link for the American checklist, for the Canadian checklist or do a search for “Income tax documents <your country>) for the types of documents most people need to collect. If you own businesses or have a complicated income tax situation, check with your accountant for a list of documents you need to collect.

Tally

We tallied medical and revenue property expenses monthly. I did this by adding up the expenses in each category, putting the corresponding documents in envelopes, and then writing the total on the envelop and/or recording the totals in a spreadsheet.

If this is something you find yourself procrastinating, do yourself a favor and hire someone to do it for you.  If you’d like to hire someone, but are concerned about money, I suggest Duane’s approach to delegation: “Instead of wasting time trying to coax myself into doing something and then finding time to get it done, I hire someone to do it and work a few extra hours to make the money to pay for it.” Believe me, it is totally worth it.

By delegating tasks such as tallying expenses and filing taxes, we save:

• Late fees
• Time and energy
• Frustration and sleepless nights worrying about what’s not done

THE Game Changer

Taking these steps to prepare our documents in advance has relieved a lot of strain on our lives, especially in the spring when we could be enjoying nature’s awakening. However, the biggest change that has occurred for us is delegating the actual preparation of our income tax returns.

While you may think you’re saving money doing it yourself, you don’t know what deductions you might be missing out on or what costly mistakes you might be making. It’s difficult to stay up-to-date on all tax laws and even with new tax software, you’re bound to miss some things.

Many ADHDers think “normal people” do their own taxes, but contrary to ADHDers’ beliefs, most sane neurotypicals don’t prepare their own income tax returns. Instead, they use the time they would have spent preparing their taxes (usually a stress-filled weekend) to develop their strengths or do something they truly enjoy doing and leave the taxes to the experts.

Your mission, should you choose to change your tax filing experience next year, is to:

Get your supplies:

• Determine the categories of documents you need to account for. Check H&R Block’s  American checklist or Canadian checklist
• Purchase one clear box for your Document Drop-Off space that’s convenient for and visible to everyone who needs to use it.
• Purchase clear folders/envelopes (9 X 12” or bigger), one for each category of document and one as a catch-all space for all other tax documents.

Let everyone in your household know where every document goes:

• Make sure your Documents Drop-Off space is easy to access and is visible so it will trigger everyone to drop off their documents there.

Create a fool-proof system for processing each month:

• Set recurring dates (and reminders!) for processing these documents. We used to do this on the first and third Sunday morning of the month because it was usually a quiet time and we used to pay bills during that time, but now once a month is enough since most of our household bills are paid automatically.

Delegate:

• Delegate what you know you hate or are not great at doing.
• Enjoy a stress-free tax season in 2017.

Following these steps, we have never ever been late filing our taxes since and tax time is stress-free. (Yes, really!)

If you’d like to understand more about adult ADHD, ADDA+ offers 200+ webinars, peer support groups, work groups, and much more.

Linda Walker is an ADHD coach and trainer who offers online and mentored programs to help adults with ADHD manage their lives. Want more tips on unleashing your creative genius by freeing up more time for yourself, enroll in her free Productivity Myths Busted program.

The post Our Last Late Messy Tax Year appeared first on ADDA - Attention Deficit Disorder Association.

Know your priorities.

Make a list of your priorities, including self-care.  Before committing to anything, pause for a moment to determine whether the task or project is in line with your priorities and self-care needs. Would that extra project that excites you also cut-in to your sleep schedule, workout time, or the one free night you have to yourself?  Consider what priorities could be ignored if you overcommit. Once you know what your priorities are, establish firm boundaries around them and don’t fall into the trap of feeling bad about putting your needs first.

Beware of “shoulds”.

These are all the things we think we should do but are not in line with what is important to us. When we think we “should” do something, it is often because that is what other people do or what you think others expect of you.  The next time you find yourself thinking, “I should…”, ask yourself whether the task is in line with your goals and values, or someone else’s.  You know what to do from there!

Be realistic about time. 

Plan on tasks taking three times longer than expected.  What are your current commitments? How long will they take? How long does it take to transition in and out of that task? Have you considered travel time? Realistically (not ideally!), do you have time to take on a new task?

Plan for the unexpected.

Life happens and things pop up.  We need to remember to leave a little cushion in our schedules for the unexpected.

Practice makes perfect.

Saying “no” can feel awkward at first.  You may feel guilty for not being able to do everything everyone else wants you to do, but it gets easier with practice.  You may want to consider practicing how you want to say “no” ahead of time.  Over time, you will feel less guilt and more empowered by eliminating commitments that take away from your goals and priorities.

In the end, when you say “no” to overcommitment, you are really saying YES to yourself.

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Storylines by ADDA

ADDA has its own app! Made specifically for adults with ADHD, ADDA Storylines motivates adults with ADHD that encourages habit-building and helps track day-to-day activities all within one platform. Set task reminders, track accomplishments, log your mood and meals, monitor medications and symptoms, and see your entries laid out in a colorful graph so show progress over time! Learn more and download here: add.org/what-is-adda-storylines

HomeRoutines

Organizing a cluttered home can be a strenuous task for any adult, and downright paralyzing for an adult with ADHD. An app called HomeRoutines can provide the structure and motivation you need to reduce clutter and make life feel a little less hectic. HomeRoutines allows you to create lists of tasks that need to be completed at home. It then encourages follow through by helping you to break down projects and areas of the house by zones for more efficient – and less overwhelming – routines. You even can track your progress by earning a gold star for each completed task.

30/30

Struggling with time management and staying on task? 30/30 may help curb procrastination and off-task behaviors. The app is simple: you enter a task, assign a time limit, and a timer rings every 30 minutes as cue to check in. You then have a few minutes to take a break before returning to work. Every reminder is a chance to re-assess your progress and can help you create more realistic expectations about the amount of time you should assign for a specific task.

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The app, developed in partnership with patient intelligence health solution provider, Self Care Catalysts (SCC), provides essential management tools for those living with ADHD including a routine-builder, symptom tracker, medication tracker, mood tracker, task challenger, as well as a to-do list.  It is built on Self Care Catalyst’s popular Health Storylines platform, leveraged by a wide number of patient communities to improve self-care and management of chronic conditions.

ADDA worked closely with Self Care Catalysts to develop a suite of health tools that would be relevant to adults with ADD/ADHD as well as the ADHD coaches who work with them, and tapped into its membership for early feedback on the mobile and web app. “For millions of adults living with ADHD, life is a continuous struggle. You feel alone. People without ADHD don’t, can’t, understand. They don’t get that ADHD affects every area of your life and there’s no end in sight,” says ADDA President, Evelyn Polk-Green.

“ADDA Storylines gives people living with ADHD new coping strategies – and it’s accessible directly from their smart phone and computer. Early adopters of the app really liked the idea of adhering to a habit with ADDA Storyline’s routine builder tool. Members of our coaching community also immediately appreciated the concept of being able to communicate their storylines with their coaches, and to create a visual illustration of their milestones through the ‘My Storylines’ tool.”

“ADDA Storylines can help my clients establish greater awareness, manage daily life routines, and connect with their circle of support,” says Caroline Maguire, ACCG, PCC, Med, an AD/HD Coach.

ADDA Storylines is officially launching today at ACO, the ADHD Coaches Organization 2015 Conference. It is free, and you can sign-up on the Web, or download the app on from Google Play^TM. ADDA Storylines can be accessed on desktop, laptop, mobile and tablet devices.  It will be available in the App Store^SM in the coming weeks.

About Attention Deficit Disorder Association

The Attention Deficit Disorder Association provides information, resources and networking opportunities to help adults with Attention Deficit Hyperactivity Disorder lead better lives. We provide hope, empowerment and connections worldwide by bringing together science and the human experience for both adults with ADHD and professionals who serve them. For more information visit us on the web at www.add.org

Google Play is a trademark of Google Inc. App Store is a service mark of Apple Inc.

About Self Care Catalysts

Self Care Catalysts is a health solutions company powered by patient intelligence and analytics. We find the consumer within the patient. Our mission is to build innovative, patient-centered, and technology-driven self-care solutions for patients and meaningful analytics and insights for healthcare organizations and pharmaceutical companies. For more information visit us on the web at www.selfcarecatalysts.com

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Media Contact:

Ellyn Winters-Robinson
Ignition Inc. (PR for Self Care Catalysts)
Email ellyn@ignition.ca
M 519.574.2196

The post New Mobile and Web App Helps People with Attention Deficit Disorder Manage Daily Habits, Routines and Connect with their ADHD Coaches appeared first on ADDA - Attention Deficit Disorder Association.

 Over the past several articles (this is the fourth and final article in the series), we’ve been discussing how many of the members of our ADHD tribe lack important internal structures – goal setting, planning, prioritization, and a realistic sense of time. Thus far, we’ve focused on the workplace, but just like your home, any structural improvements in your life must be built on top of a strong foundation. Today, we’re going to talk about your structural foundation, and how you can overcome any shortcomings in your internal structure by building your own external structures even in the foundation of your life.

So here’s the final installment of specific structural shortcomings paired with ways to build your own structures.

Lacking Structure in…Diet, Exercise and Sleep:

In many ways, these are the most important structures we’ve addressed, as they provide the foundation for all of the other structures in your life. Underlying each of our mental operations are the basic components of well-being: diet, exercise and sleep. If we don’t have some guiding principles and structured habits for these essential elements, we’re making our battle for workplace clarity way more difficult than it needs to be. We ADHD’ers can be guilty of being mighty flighty on all these fronts. So…

Build Your Own Structure:

We can’t go into great detail on all three elements of your foundation, so here are the crib notes on diet – my easily remembered mantra for “feeding your ADHD brain” properly.

1. Sugar Sucks – particularly processed sugars. Avoid them like the plague and watch out for “hidden” sugars in juices and other “healthy” drinks and snacks. Sugar is lousy brain fuel.

2. Carbs Kill – especially simple carbs. Of course, carbs don’t really kill – you need them to stay alive. But loading up on simple carbs (white bread, bagels, sugary cereals) for the ADHD’er is akin to wolfing down sugars – it is low‑quality brain fuel that wears off quickly and leaves you crashing.

3. Protein is Power – that’s where you want your brain fuel coming from. Lean meats and most nuts/seeds provide reliable, longer-lasting mental energy. Snack on raw almonds, walnuts, cashews, etc., throughout your workday and you’ll notice a difference.

4. Omegas are Mega – you’ve heard this one, and for good reason. Omega-3’s found in fish and certain nuts are proven brain candy (in a good way). Salmon and sardines are great sources, as are quality fish- and krill-oil supplements.

As far as exercise and sleep go, if you don’t have a structured exercise regimen including some cardio at least three times a week, and if you’re not getting to bed at a consistent time each night, then you need to build some structure around those PRONTO.

And the final bit of external structuring advice I have is to…

• Get a Coach! ADHD coaches are the ultimate partner in creating and implementing external structures. The very presence of a partner is itself a powerful strategy in succeeding, whether in the absence of a structured working environment or in a tightly knit corporate office.

Hope you enjoyed and benefited from this series. I had a great time writing and sharing it! Now get back to work!

Missed an installment? Link to all installments of this four-part series below!

Alan Brown, creator of the acclaimed ADD Crusher videos, was undiagnosed until adulthood and coping with chronic underachievement, substance abuse and worse. Upon diagnosis, he struggled to learn coping strategies from books, so he developed his own strategies. He is also co-author of best-selling 365+1 Ways to Succeed with ADHD.

Article Series: Part 1, Part 2, Part 3, Part 4

The post Succeeding With a Lack of Structure: Tips for Working On Your Own (Part 4) appeared first on ADDA - Attention Deficit Disorder Association.