Category Archives: Self-care

7 things about ADHD I wish I had always known

By Drew Dakessian

Having lived with ADHD for as long as I can remember, I’ve learned a few valuable lessons about my disability the hard way; I’ve done my share of learning by doing. I can’t help but feel that my life would have been a lot easier if I had known said lessons from day one. I hope that someone out there reads this and they — or their child — can benefit from my experience. Read on!

People will tell you to go easy on yourself, but still, expect you to be ‘on.’

I’ve found that even if you tell your manager, for example, that you have ADHD, and he claims to understand that this makes you function differently, his understanding nevertheless flies out the window when you have a deadline to make but quite clearly aren’t going to be able to.

ADHD has nothing to do with your personality or morality.

I spent a horrifying number of years of my life feeling guilty — often, despite not having done anything wrong. And even when I did err, I was convinced that whatever act of misbehaving I had committed was evidence that my character left something wanting. Moreover, I was sure that with the right resolve, I could ameliorate this situation and become a better (read: less ADHD) person. I don’t think I’ll ever stop regretting this now that I’ve realized how wrong I was back then. I’ll never get back the time I wasted feeling guilty for nonexistent or out-of-my-control incidences of ADHD-ness. Don’t make my mistake.

You shouldn’t necessarily believe teachers who say, “Oh, I’m so ADD too!”

I was diagnosed relatively young, back in pre-k; meaning that I knew I had ADHD — and all of my teachers knew it too — for all 12 years of my lower education. And I swear, every single year a new teacher would tell me upon learning of my ADHD diagnosis, “OH, that’s totally fine, I’m really ADD too.” Unfortunately, that usually turned out to mean, “I don’t understand ADHD at all, but I think I’ll bond with you by saying I have it and referring to it in the pejorative.” Over the years, I heard many teachers say a lot of stupid, cruel things without seeming even to give it a second thought, but that is not ADHD. There’s a difference between wanting to think before you act and not being able to, and just deciding that you’re so wise, you never need to think twice. In the end, only one of my teachers ever turned out to have ADHD, my AP World History teacher during my senior year of college. How did I know he had it, and that he was the only one of my teachers who did? One day I was sitting in his classroom at the end of lunch when he walked in, looked around his desk, and announced that he just realized he had lost a pair of Bruce Springsteen tickets. I’m totally serious. But you know what? He was also one of the best teachers I ever had.

Medications may “last” 12 hours, but that doesn’t mean you will.

Here’s a fun (by which I mean, not fun at all) fact: Even if the prescribing information for an ADHD medication says it lasts up to 12 hours, that doesn’t mean you’ll be able to use all 12 of those hours effectively. You see, even when medicated, people with ADHD have to expend more energy to complete tasks that seem to take our neurotypical counterparts no time at all. Do that for a full workday, and the remaining man-made focus you have left for your nervous system via medication is reduced to the equivalent of potential energy, never getting used. (This is a lesson I’ve started learning literally in the last few weeks.)

Stimulant medication isn’t the be-all, end-all.

From ages 5 through 22, I was on some form of the stimulant medication methylphenidate (aka Ritalin). For over 5 years now, I’ve been taking both an immediate-release dosage and extended-release dosage of dexmethylphenidate (aka Focalin). I first went on Focalin because when I was a senior in college, I discovered, to my horror, that my medication did not seem to be working anymore. Like, at all. That’s when I went on Focalin. But just two years later, I again ceased to feel medicated enough on a day-to-day basis. It was then that my PCP put me on bupropion (aka Forfivo), which belongs to a class of antidepressants known as Norepinephrine and dopamine reuptake inhibitors. Later, I also started taking guanfacine (aka Intuniv), a non-stimulant ADHD medication initially formulated to treat hypertension. As it turned out, for me, at least, these Forfivo and Intuniv were the magic bullets of ADHD treatment regimens.

Coffee is your friend.

During my ‘bad concentration’ time of the month, and especially toward the end of it, my verbal acuity temporarily goes out the window. Somehow, this always seemed to happen *right* when I had a big paper due imminently (like, in two days, or even sooner). One day, in desperation, I did some Hail-Mary googling, seeking confirmation that yes, in fact, coffee does help ADHD people concentrate. According to a post published recently on ADDitude, it “arouses the central nervous system by stimulating the release of dopamine and other neurotransmitters, and by blocking the absorption of adenosine, which induces sleep.” I’ve found that a Starbucks Frappuccino with a shot of espresso enables me to write even when my medications are at their least potent. Pardon the pun, but I really do think you should give it a ‘shot!’

ADHD is nothing to be ashamed of. People should be ashamed to think it is.

…Self-explanatory!

About the author: Drew Dakessian is a 28-year-old writer based in Portland, Oregon. Diagnosed at age 5, she blogs at ADHDrew.com and can be reached at Drew@DrewDakessian.com. https://adhdrew.com/

Original article: https://adhdrew.com/2017/10/30/7-things-about-adhd-i-wish-i-had-always-known-adhd-awareness-month-post-5/

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From Discovery to Acceptance: Strategies for ADHD

November, 2017

Newsletter for ADD freeSources – Email for Newsletter – Short version

By Joan Riley Jager

I didn’t discover that I had ADHD until my mid-thirties, but the clues had been there. At school, teachers saw a noisy space cadet who failed to wait her turn or stand in line. I struggled in a number of different areas as well, especially writing and homework. “Fails to meet expectations” was always the first comment on my report cards.

College and young adulthood brought additional responsibilities and more opportunities to fail. With marriage and children, my ability to manage my life effectively was marked by dumb mistakes and last-minute efforts that remained incomplete as often as not. None of my earlier “foibles” had been resolved and managing and maintaining a house while keeping myself on track was beyond my ability. I began to search for answers.

Through pure luck, I found a local support group with monthly speakers and a growing library of books, audio, and videotapes. The director of the group, Cynthia Hammer, MSW provided inspiration and help with her handout The ADD Journey: Help for the Road Ahead. Cynthia outlined 4 steps to the process – from first realizing there may be a problem through what holistic treatment for ADHD can do for you or your family. It’s a long article but covers what it means to find success with ADHD quite well.

Discovery and Diagnosis
Increasing Awareness
Restructuring
Self-Acceptance

For many of us, hallmarks of ADHD are Chronic Disorganization of our environment, a lack of awareness of time, and problems with starting and finishing tasks. Medication and other treatments help. For more on that, see A PHYSICIAN’S PERSPECTIVE on ADHD Medications by Dr. Ted Mandelcorn. But additional strategies to manage your life effectively are necessary. The rest of the Newsletter provides more specific strategies for restructuring your life and environment. You CAN live a better life with ADHD, but as the saying goes, “Pills don’t teach skills.”

At the age of 62, I’ve tried a number of ideas on how to keep my life and household on track. Some worked, but many were not very useful with ADHD symptoms confusing the issue. My feature article this month is a collection of resources I’ve collected that ARE suited to the way the ADHD mind works.

Manage your Life, House, and Home with ADHD – What I know now that I wish I knew then. –I’ve included ideas for Planning, To-do lists, De-cluttering, Developing Systems, Creating Habits, and building Routines. I’ve also included pertinent Pinterest Boards and a few videos. Many of the ideas, but not all, deal with keeping your house, home and family under control.

You might also like these Unusual ADHD Coping Strategies You Haven’t Tried. It includes 80 ADHD strategies for living a better life with ADHD from ADDitude Magazine readers. Adults and parents devised, modified, and refined these ideas themselves to work for them. They also recommend a few APPs.

Best tips for adults: For Disorganization, impulsive moments, and getting things done.
For parents: Discipline tips, getting teachers on your team, and tips for getting kids to sleep.
APPs 4 U: To do more each day, calm down, and to manage time.

The best strategies build on your natural interests and skills. Coach Linda Walker writes on the importance of strengths and self-advocacy for both adults and children. Don’t miss her Twelve Great Strategies that Help ADHDers Thrive.

VIDEO

Cultivating Habits of the Heart (3-minutes) “Focusing on our inner values and strengths is another way to approach finding our purpose in life.”

“Too often being productive is the only measure by which we judge a man. But success can come in many forms…. “Who you are and your associated self-worth is not based on how well you do things…Learn how to focus on what’s important, so you don’t get emotionally hijacked by the expectations of inconsistent performance.” ~ ADHD coach David Giwirec

AUDIO

Enjoy ADDA’s TADD Talks (Talking about ADD) They are like TED Talks, only shorter, with presenters from the conference speaking. Two of my favorites each run about 8 to 10-minutes.

“ADHD Meds – Use Your Brain All Day!” with Dr. John Bailey and “From shame to compassion: Internal Family Systems and ADHD” with Michel Fitos, AAC

That’s it for now. Until next month,

Joan Riley Jager

ADD freeSources

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ADD freeSources News – May 30, 2017

Welcome. Thanks for inviting me into your inbox. I’m new to having more than a few subscribers, so please bear with me as I try to figure out what you might be most interested in.

If you’re the parent of a child with ADHD, I have a collection of online articles, websites, activities, and videos that your kids might like. It’s been popular in Parent groups on Facebook this week. See my Kids ADHD Page – Things to read, do and watch.

When you think about ADHD, the controversy about prescribing stimulant medications is paramount in most people’s minds. The decision to medicate is intensely personal and not an easy choice to make. Dr. Ted Mandelkorn graciously let me re-post an extensive article that will increase your knowledge: A PHYSICIAN’S PERSPECTIVE on ADHD Medications – Therapeutic Treatment of ADHD. Also, Gina Pera wrote a great article this month for ADDitude on 10 Medication Fallacies even Doctors Believe.

I like Why I Chose to Medicate my Child by Dianne Dempster about how a family that eats organic and prefers holistic treatments for illness came to the decision to try ADHD medication for their son. “I knew that I could always have my son stop taking the medication; but, if he never tried it, I wouldn’t really know if it would help him or not…Ultimately everything comes back to my son.” If you’re considering a stopping medication over the summer break, ADDitude magazine has an article weighing the pros and cons of medication holidays.

For myself, as an adult with bipolar disorder and ADHD, one of my biggest challenges with the greatest reward has been coming to believe and trust in myself. “For many of us, with ADHD or not, there’s an underlying feeling of not being good enough, wanting to be better, wanting to be in better shape or better at things.” Unconditional Acceptance of Yourself by Leo Babauta of Zen Habits addresses that pain, helping to repair that feeling of being unworthy.

Getting the word out on feeling better about having ADHD, Kari Hogan of ADDing to the Mayhem shared 16 Steps to Better Self-Esteem with ADHD that details many non-medical treatments that will improve your daily functioning and make you feel more confident in yourself and more in control of your life.. (These ideas work for kids and teens as well.)

“Your first step is STRUCTURE.
By creating structure, each day, you’re giving yourself a reason to wake up and get out of bed!
The second step echoes the first step. Set up a daily to-do list. This will give you a sense of accomplishment (it gives you a reason to be proud of yourself).
Step 3. FOCUS on your good qualities…”

I have the feeling that this is just TOO much information but hope you will find something that meets your needs.

Joan Jager
ADD freeSources.net

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My Emotional Journey with ADHD

by Cynthia Hammer, MSW, ACSW – Founder of the non-profit ADD Resources

It Seemed So Easy for Others

Are wondering if you might have ADHD? Will it be immediately clear to you that you have ADHD so you’re able to set about getting diagnosed and treated? Is it the eureka moment that we so often hear about? Can it be as simple as a parent takes their child in to be diagnosed for ADHD, recognizes it in themselves, bursts into tears, is diagnosed and treated, and experiences a dramatic improvement in their life?

It Took Me Years

This was not my journey of awareness and acceptance of having ADHD. It took me over a year after learning about ADHD to realize I had this disorder and another year in treatment to develop a positive attitude. For any of you who may be reluctant to start your journey, I assure you that learning to accept and manage your ADHD will bring you more satisfaction and contentment with your life than you have ever experienced.

I Was So Sure It Was the Fault of My Poor Parenting

Although my brother and nephew were diagnosed with ADHD years ago, no bells went off in my head when we started to have problems with two of our children. Russell Barkley, Ph.D, says 40% of children diagnosed with ADHD have a parent with the same disorder while Ted Mandelkorn, MD, says that over 90% of those diagnosed with ADHD have a relative somewhere in the immediate or extended family who also has the condition. I knew there was a familial connection to the condition but thought what our children were exhibiting was plain, old-fashioned misbehavior. If we could only parent better, they would behave better.

And So It Went

Off and on I had read library books about ADHD. Sometimes I would think it described one or another of my sons, but then again, it did not sound quite like them. So it went for several years. Then my husband heard a pediatrician talk on ADHD. He came home convinced it described one son. We took him to be diagnosed and started him in treatment. After a year of attending treatment sessions with my son, along with more reading and attending CHADD meetings, I tentatively told the pediatrician treating my son that I thought I had ADHD as well and he readily agreed!

My Denial Pushed Back Help

The prime reason it took so long to help my children and myself is denial. No one wants to admit there is something the matter. They don’t want to have any impairment. They don’t want to be different from normal people. The condition is called a disorder, such a hopeless sounding label. My relatives with ADHD were having major problems in their lives. I was reluctant to associate my children with the same condition. Wasn’t this consigning them to a bleak future? Wouldn’t it be more hopeful to keep working on better parenting skills than to say they had this disorder? I thought ADHD was a handicapping condition that would be diagnosed and that would be it. I focused on denying the disorder, instead of on how treatment could bring benefit and improvement.

Accepting the Diagnosis for Others But Not for Me

After accepting the diagnosis and treatment for my sons, why did it take so long to see the condition in myself? Denial, along with two other factors, was at work. ADHD is difficult to self-identify because of its complexity and the lack of clarity in the description of the symptoms. One author would stress certain features or describe them in a way that I could relate to. I would say, “Yes, that’s me!” Another author would describe other features and it wouldn’t sound like me! I should have paid more attention to the wording that introduces a list of characteristics, where it says, for example, “will demonstrate 8 of the following 20 characteristics.” I didn’t need to have all the characteristics to have the condition, but the characteristics had to be of a degree and pervasiveness that they caused significant turmoil in my life.

Lack of Self-Awareness Made It So Hard

The other factor that makes self-identification difficult is related to an ADHD characteristic, a lack of self-awareness. For example, I could feel I had offended a coworker, but I had no insight or understanding of how or why. I was too fearful of what they might say to ask them. ADHDers do not realize how they come across to others. (This is why it is helpful to have outside evaluations of your behaviors from people closely associated with you.) In many ways, people with ADHD delude themselves that they are doing just fine; it’s the others that they work with or associate with who have the problems. ADHDers always have good reasons to justify why they did something the way they did, and they do not understand why others might have a problem with that.

My Son Helped

My lack of self-awareness made me unable to examine my own actions and say to myself, “This is typical ADHD behavior.” However, I was able to look at my son’s troublesome behaviors and recognize that I did similar things. What he did (or did not do) that annoyed me were things that I did! As I analyzed my son’s annoying behaviors, I began to have some understanding of how I annoyed and frustrated others.

My Supervisor Helped

Another factor in my developing awareness was my supervisor. Her grandson recently had been diagnosed with ADHD, and she had read about the condition. She knew my two children had been diagnosed, and we sometimes would share information. During my annual evaluation, she brought up some points about my work that could use improvement, e.g., my inability to be a team player; my penchant for getting excited about a new project, but dropping it when only partly finished, blithely expecting someone to finish it because I had moved on to other things; and my not prioritizing my work so that the most important things got done. She said I was a mixed bag and that made it hard to evaluate me. I did some things very, very well and other things inadequately. I recognized these behavior patterns as common to ADHD. When I mentioned that I thought I might have ADHD (again my tentativeness), she said she thought so too.

Treatment Brought Me Relief

After getting diagnosed by a knowledgeable physician, I entered treatment, and like the condition itself, my emotions became very complicated. Of course, I felt relief, mentally saying over and over again, “So that explains it!” After starting on medicine, I immediately noticed improvements in my functioning and relationships. The education and counseling I received helped me learn which behaviors were related to ADHD, and I instituted techniques for managing or minimizing their disruptive influence. So it surprised me, when almost a year after being diagnosed, I blurted out, “I’ve been in a grieving process.” I hadn’t been aware of feeling this way until the words came out of my mouth.

Yet, I Grieved for the Loss of My Individuality

Why is there grief! I have two explanations. To accept the diagnosis and treatment, I had a loss in my self-image. Prior to knowing I had ADHD, I knew I was an individual. I did some things, maybe many things, differently than others, but I had a pride in most of my characteristics and abilities. Now I was learning that those characteristics that made me special are a disorder. Even though I had not seen the connection, my special characteristics had made my life more difficult than it is for normal people.

I Felt Disabled, Ashamed and Embarrassed

I felt like a disabled person. As I became more aware of how I came across to others, I felt shame and embarrassment. There was something the matter with me. Others could see it. Often they were reacting negatively to me because of how I acted. Even though part of me could see that my relationships were improving because of treatment, another part of me withdrew from relationships. I felt awkward and self-conscious, feeling that I was less than others.

I Grieved for the Life I’d Lost

The second reason for grief was a realization that my whole life had been less than it could have been. If only someone had only known about my ADHD years ago…. If only I had been diagnosed and treated years earlier…. Much in my life would have been better. These thoughts kept going through my mind. I reflected on the inappropriate actions I had taken, the people I had offended, the mistakes I had made. I felt ADD was accountable for all that had been bad in my life.

I Found Others Who Were Angry Instead

Many ADD adults, in addition to grief, experience anger as they recall their life experiences. They have so many unhappy memories of being demeaned, berated, and made to feel inadequate. Now they wonder why no one knew there was something wrong. They wonder why they weren’t treated with more kindness, patience, understanding, and love. It would have made such a difference!

Now, I Am All That I Was and More

With treatment, both grief and anger subside and resolve. I came to realize that knowing I have ADHD did not make me a new person. I stayed the person I was, my unique, special self. Only now I can better control the kind of person I am, and I am better at perceiving how I come across to others so I can adjust my behavior accordingly. Knowing about my ADHD and getting treatment for it did not make me less, as I initially thought. I am all that I was, and now I have the potential to be even more. In this context, I like to think of the American advertising slogan, New and Improved. While I am not a new model, I am an improved one! Life is a continuing adventure.

*About the Author

Cynthia Hammer, MSW, ACSW, an adult with ADHD and the parent of three sons, two with ADHD. At age 49, she learned that she had ADHD and realized she knew very little about the disorder. Cynthia founded ADD Resources in 1994 and went on to become a nationally recognized advocate for the understanding of ADHD among both those who have it and those who treated it. Cynthia is now retired and lives in Tacoma with her husband.

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Unconditional Acceptance of Yourself

By Leo Babauta

Many of us are familiar with the idea of loving our spouses, children, or parents unconditionally — and we might even try to practice that unconditional love, though imperfectly.

But do we try to love ourselves unconditionally?

Consider whether you do any of these (I sure do):

Criticize your body.
Feel like you need to improve at things.
Feel guilty about things you do.
Feel undisciplined, lazy, unhappy with yourself.
Not feel good enough.
Fear that you’re going to fail, because you’re not good enough.
See yourself as not that good looking.
Feel bad about messing up.

For many of us, there’s an underlying feeling of not being good enough, wanting to be better, wanting to be in better shape or better at things. This isn’t something we think about much, but it’s there, in the background.

What if we applied unconditional acceptance of who we are? What if we took a good look at ourselves, our body, our thoughts, our feelings, our actions, and said, “You are perfectly OK. You are perfectly good”?

Would that be a whole different experience for you? Could you accept every single thing about yourself, just as you are, without feeling that it needs to be changed?

I know what many people will immediately say: “But what’s wrong with wanting to improve, with seeing things that need to be improved? Doesn’t feeling bad about ourselves motivate us to change?”

Yes, it can be a motivator. But feeling bad about yourself can also be an obstacle: people who feel that they are fat, for example, are more likely to eat poorly and not exercise, because they see themselves as fat. They are likely to feel bad about themselves and to comfort themselves with food, alcohol, cigarettes, TV, Internet addictions.

What if instead, you loved yourself, fat body and all? What if you loved yourself, laziness and all? What if you loved yourself, all that is ugly and incompetent and mean, along with the beauty and brilliance and kindness?

This person who loves herself (or himself) … she’s more likely to take actions that are loving. Doing some mindful yoga, or taking a walk with a friend after work, eating delicious healthy food like beans and veggies and nuts and berries and mangos and avocados, meditating, drinking some green tea … these are loving actions.

Acceptance isn’t stagnation — you will change no matter what. You can’t avoid changing. The question is whether that change comes from a place of acceptance and love, or a place of self-dislike and dissatisfaction. I vote for unconditional love.

Originally published on ZenHabits by Leo Babauta, who allows others to freely re-post his work. Thank you, Leo – Source

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ADHD and Sleep Issues from A to Zzzz

By Linda Walker

If you have ADHD and you struggle to fall asleep, you’re not crazy, you’re not being bad and most of all, you’re not alone. Several studies have revealed that people with ADHD are more likely to have irregular circadian rhythms. What’s a circadian rhythm? According to the National Institute of General Medical Sciences, “circadian rhythms are physical, mental and behavioral changes that follow a roughly 24-hour cycle, responding primarily to light and darkness in your environment.”

Are You Out of Sync?

Circadian rhythms are the changes that happen in your body that make you sleepy at night (when it gets dark) and make you want to wake up in the morning as it grows light. As many as 70% of adults with ADHD complain they have difficulty falling asleep, wake up tired (or not at all without enormous effort) and feel out-of-sync with the rest of the world.

If you work independently and don’t need to follow the same schedule as the rest of the population (perhaps you live on a desert island?!), this may not be a problem. (Sounds pretty lonely though!) However, if you must interact with family, friends, peers, customers or anyone else who’s not on the same schedule as you while they’re awake, this can cause problems.

It’s Not Just “Beauty Sleep”

Falling asleep at 1 or 2 AM may not be a problem if you’re a freelancer who answers to no one in real time and you can wake up at 9:30 or 10 AM, but if you have a day job or if customers expect you to answer the phone between 9 AM and 5 PM, you’ll have to cut your sleep short to make it to the office on time. The resulting lack of sleep will affect your ability to focus, your capacity to deal with and manage stress and the functioning of your working memory.

If you’re “tired” of struggling (wink! wink!) luckily, studies show that you can adjust your circadian cycles with a few relatively simple techniques. As someone who has struggled all my life with insomnia, I have tried many of these strategies myself. Here are a few that have the biggest impact.

Humans are like plants; our internal clock is usually set with daylight. When daylight hits your eyes, your brain signals your body to increase your body temperature and starts secreting hormones, like cortisol, to modify the electrical activity in the brain. In the evening, when the light begins to dim, this triggers the production of the sleep-inducing hormone, melatonin. In ADHDers, however, melatonin production is often delayed.

Manage Your Light

If you struggle to fall asleep, start dimming the lights at home as early as right after supper. Stay away from blue-light-emitting sources, like computer screens at least 3 to 4 hours before you need to fall asleep.

Exercise

Many of my clients with ADHD report dramatically better sleep quality with earlier sleep onset when they engage in cardiovascular exercise (not at bedtime, but during the day!). Cardiovascular exercise is any activity that makes your heart beat faster for at least 20 minutes, such as jogging, taking a brisk walk, moderate biking, aerobics, cross-country skiing, hockey, basketball, skating, etc. Pick one or more sports you enjoy and do at least 20 minutes each day. You’ll find your sleep will come more easily.

Top Up on Melatonin

Studies have shown that supplementing melatonin with light management can advance sleep onset. You can find melatonin supplements at some pharmacies and certainly at health food stores. They work even better when you use them in combination with light management.

Zone into Sleep with Sound Waves

Research shows that the brain is frequency-following, that is, you can train it to fall into a certain brainwave pattern by listening to sounds in that frequency. Our brain regulates our state of wakefulness by changing the amplitude and frequency of brain waves. To fall asleep, we produce Delta waves in lengths of 0.5 to 4 Hz. Some sounds induce our brain to fall into Delta waves. I use the sounds of the ocean and find that it really works for me. My youngest daughter, Kyrie, and ADHDer, had problems falling asleep until we started playing ocean sounds, along with improving her sleep hygiene, at bedtime.

Change Your Mind

Many ADHDers find their thoughts churn at bedtime, which keeps them from falling asleep. By thinking about what happened today or what will happen tomorrow, you’re activating certain hormones that keep you awake. Changing what’s going on in your mind might be as simple as reading stories – not work-related stuff – before bed. If you struggle to put a novel down, read short stories like the ones you’d find in Readers’ Digest.

Do a Mind Dump

If you’re still plagued by concerns over what you have to do, dump all those thoughts in a notebook that you place next to your bed. “Dumping” will help you avoid staying awake because you’re afraid you’ll forget.

ADHDers need to be vigilant about taking care to engage in good sleep hygiene. Lack of sleep DOES NOT CAUSE ADHD; however, lack of sleep can make your symptoms worse, so taking care of your brain and its creative genius by sleeping enough can help reduce your struggles. Everyone, whether or not they have ADHD, needs 7.5 to 9 hours of sleep per night; less sleep than that and you’re not able to tap into your brain’s potential.

If you find that one of these strategies has helped you, or if you have your own approach that works wonders, please share it in the Comments section below.

And have a lifetime of great night’s sleep!

By Linda Walker, PCC, B. Admin. Linda is a certified ADHD Coach who helps adults with ADHD overcome the special challenges of Attention Deficit Disorder (ADHD) they encounter at home and in the workplace. She is the creator of The Maximum Productivity Makeover for Creative Geniuses, a training program for adults with ADHD and the author of With Time to Spare. Coach Linda Walker

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Life Styles for ADHD

I want to change my ADHD life. What can I do?

Life Styles for ADHD

Maintaining the ADHD Brain

ADHD Coaching Strategies

Celebrating ADHD

Diet

The standard meal in Western cultures is loaded with sugar and simple carbohydrates in the form of white bread and pasta, and candy bars and sweet soda for snacks. Such food creates a surge of sugar in the blood which briefly gives a feel of energy, but a flood of insulin follows which removes the sugar from the blood and causes an energy crash leaving you feeling more tired, spacey, confused and inattentive than before. This food also lacks the proteins and vitamins your body needs to build and repair your body.

The ideal program is four or five small meals a day each containing protein and complex carbohydrates to maintain a steady supply of fuel to the brain. Proteins are found in meat, dairy products, nuts and soy products. They provide amino acids, the material to build and repair all the body systems: the immune system, muscles, hormones and especially the neurotransmitters which make the brain function. Complex carbohydrates are found in vegetables, whole grains, and beans. They provide energy but take longer to digest than sugar and simple carbohydrates and, therefore, do not create the insulin surge that leaves you more tired than before. They also contain vitamins, minerals, and fiber which your body needs for optimum health.

A word about fat – In western mythology, fat is a baddy, but, in fact, fats in the form of oils are essential for a healthy brain. By weight, the brain is more than half fat. There are different kinds of oil and all in appropriate quantities are important.

Water is essential. The brain needs a steady supply of oxygen and energy. If the blood flow slows due to dehydration, you will feel sluggish and inattentive. A glass of water will help the blood flow better.

Exercise

In a school for an Apache Indian Tribe, the program includes exercise five periods a day. If it rains they send the children home because learning is impossible without exercise. 95% of the children are hyperactive.

Until recently, experts thought that new brain cells could not be generated, that the brain cells you had at birth had to last your entire life. Research in the last ten years has shown that the brain is much more plastic. It is like a muscle; it grows when you use it. Brain cells are created, grow and link to other cells in response to usage. Exercise promotes brain growth. Use it or lose it.

The brain is a very expensive organ; it uses 50% of our food and more than 50% of the oxygen brought to the brain in the blood. Exercise increases blood flow and encourages the growth of new capillaries to increase blood carrying capacity. Exercise releases nerve growth factors called Brain Derived Neurotropic Factor (BDNF) known as Miracle-Gro, a fertilizer for the brain. BDNF enables cells to bind to other cells and makes stem cells grow. Pursuing an intellectual or physical activity stimulates the growth of new cells.

Exercise fuels the chemical factory producing neurotransmitters such as endorphins, norepinephrine for arousal and alertness, dopamine for the attention system, and serotonin for mood regulation and stress control. It allows nerve cells to survive and grow. Studies have shown that exercise is as effective as Prozac in combating depression and the results last longer. Exercise also increases a recently discovered neurotransmitter, the neuropeptide of love, called phenylethylamine (PEA).

What kind of exercise suits you?

Intense aerobic exercise is best, 30 to 45 minutes at least five times a week. Once you feel the benefits you won’t want to miss it the other two days. If you aren’t the extreme type, a fast walk, enough to raise your heart rate will do. Dance and Tai Kwon Do or other forms of the martial arts are highly recommended for their total effect on the attention system. They take large amounts of brain power and teach respect for oneself and others and foster resilience. Yoga has also shown good results.

If you already have a well-filled schedule, you can try just running in place or skipping rope for three or four minutes whenever those neurons start playing leap frog under your skin.

Breathing

Yes, breathing. Oxygen is essential for every cell in your body and especially the brain. Breathing brings oxygen in and blows off waste products like carbon dioxide. Slight changes in oxygen level can change the way you feel and behave. Under emotional stress, anger or anxiety, people change the way they breathe. Breathing becomes shallow and rapid, an inefficient pattern which lowers oxygen levels.

Slow, deep breathing from the belly will help you be more focused and less anxious.

Sleep

People with ADHD often have difficulty going to sleep at night and even more difficulty getting up in the morning. Sleep deprivation makes ADD symptoms worse and can interfere with every aspect of life. There are many strategies for getting to sleep. Here are some basic rules. Avoid stimulating activities such as TV or exercise for at least two hours before bedtime. Eat a small snack which includes protein such as a glass of warm milk or cheese and crackers before going to bed. Take a warm quiet bath. Play a tape of music or sounds of nature. Experiment to find which ones work for you.

Enjoy

Perhaps you were brought up to believe that work comes before play and the two do not mix. Well, here’s a new belief: doing things you enjoy and thinking enjoyable thoughts is good medicine for the brain. Try it!

When you think positive, happy thoughts your brain produces serotonin the feel-good neurotransmitter. When you think negative stormy thoughts your brain produces adrenaline, the stress hormone. Doing an activity that you enjoy acts as a stimulus for the brain.

Permission is granted to forward or post this content in full for use in a not-for-profit format, as long as this copyright notice and full information about the author, Sarah Jane Keyser, is attached intact. If any other use is desired, permission in writing is required.

“Image courtesy of StuartMiles/FreeDigitalPhoto.net” Modified on Canva

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Celebrating ADHD

I want to change my ADHD life. What can I do?

Life Styles for ADHD

Maintaining the ADHD Brain

ADHD Coaching Strategies

Celebrating ADHD

Celebrate

You may not feel much like celebrating if you are discouraged and frustrated with ADHD. Negative thinking, constantly focusing on what is wrong, and denying or ignoring what is good and right is characteristic of people with ADHD.

People with ADHD have tremendous vitality and enthusiasm. They are creative and fun to be with when they are in an environment which supports them. Get a job which thrills you and a partner who believes in you to find the sparkle and passion of life.

Believe it! and Celebrate!

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16 Steps to Better Self-Esteem with ADHD

By Kari Hogan

The reason for making this list is that ALL (or most) ADHD’ers have a low self-esteem issue. I wanted to make this list to help myself as well as others.
Follow my steps to a better, more confident YOU!
After all, I made this list for my tribe!!

Let’s get started!

Your first step is STRUCTURE.
By creating structure, each day, you’re giving yourself a reason to wake up and get out of bed!

The second step echoes the first step. Set up a daily to-do list. This will give you a sense of accomplishment (it gives you a reason to be proud of yourself).

Step 3. FOCUS on your good qualities. Look in the mirror and choose 5 things about yourself that you DO like about you! Write these 5 things down and tape it to the mirror (changing the 5 things each week). By choosing 5 things you do like about yourself, you’re creating hope and mindfulness that goes deep down to create a feeling of inner peace. Inner peace leads to a sense of power and in a matter of weeks, a more confident you!

4. Be your own cheerleader! No one else will do it for you. Your only concern should be you. If you have to, tell yourself, “I can do this”, “I am going to do great”, “I AM worthy”.

5. Learn to LIKE yourself. Meditation works wonders!! Sit in a quiet place for 10 minutes and just breathe in and exhale all of that negativity.

6. Get CREATIVE. Do-it-yourself projects, draw/sketch something, crochet or paint a landscape. Anything that makes you use your mind in a positive, constructive way.

7. Get ACTIVE! This means anything from exercise to waking up your street. You could also try Yoga or Karate. This activates the positive chemicals in your brain- happy vibes! If all else fails, DANCE!

Number 7 would tie in perfect for the eighth step as well, which is,
SEEK SUPPORT. This can be a family member, a close friend, a Facebook support group or any other networking support groups. Enlist someone you trust to get active with you. Killing two birds with one stone is always a plus! By enlisting a close friend or relative, you’re getting the support aspect as well as working those happy brain cells. If you make this a habit and decide, “I’m not up for this today”, that partner will get your butt up and make you do it! Ah, support is great!! That brings me to number

9. All of us could use a little pep in our step and we’re not getting there by loading up on donuts. Try introducing a, once a day, healthy snack. This will promote energy and unlike donuts, won’t bog you down. With time, you can baby-step your way to healthier meals. Instead of that scone in the morning, try a banana and yogurt. Protein and potassium make for a great and energizing way to start your day. An apple with peanut butter is a great option as well. Make that apple and peanut butter a snack and you have a totally guilt-free snack and an afternoon burst of energy!

10. GET Outside or change the scenery. It’s a great way to promote a healthy mentality and a happier you.

11. TAKE CARE OF YOU! The world is an amazing place, but it’s also very stressful at the same time. Take time for yourself. Get a massage, pedicure or do something you love. (We’re nearly there!)

12. TRY SOMETHING NEW! This is a way to get out of your comfort zone. Say you decide to try Yoga, well, some of those stretches are hard to do. Go with me on this. You sign up for a class, get in there and do better than other first-timers. That will boost your confidence and make you proud that you were able to try something new and excel! If you don’t do as well, hey, practice makes perfect and you’re working your way up to a brilliant confidence level while achieving a goal. That is definitely something to be proud of. It’s a double plus!

13. LEND A HAND! This is a no-brainer for me. I love helping. It makes my inner self-pleased to do something completely selfless and the reward- a smile on someone’s face. Examples of ways to help out are volunteering, helping an elder struggling to carry groceries, etc. Get creative and look around. There’s always someone out there that needs a little assistance.

14. STEP IT UP. Comfort zones are hard to get away from but in order to succeed anywhere in life, you must step it up. Put on a smile (even if you’re not feeling it.) You never know who will see your smile and it impacts their day and mood positively or, to go a bit further, your smile could save a life. I’m not kidding – Those people that are lonely, that never get noticed, the ones that keep a frown because no one cares – You notice. STEP IT UP, greet them. You may be preventing them from ending their life.

15. MEDITATE every morning to promote a peaceful mindset and every night before bed to promote a healthy, restful night’s sleep to wake refreshed and ready to begin your day.

16. BABY STEPS. Nothing happens overnight (Rome wasn’t built in a day), contrary to beliefs and otherwise. Start out slow and work your way up. All good things come with time, so be patient.

Finally, REINFORCE STEPS 1-16 each and every day. A healthier mind and body lead to a happier and more confident YOU!

Allow yourself to follow these steps and you will surely improve your esteem!
Just remember, I believe in you!

About the author: By Kari Taylor-Hogan of ADDing to the Mayhem: MOMX3 with ADHD – “We put the fun in dysfunctional.” Helping get the word out about self-esteem. Originally published at https://addingtothemayhemmomx3withadhd.wordpress.com/2015/02/09/16-steps-to-better-self-esteem/

16 Steps Photo by Jen Theodore on Unsplash

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Believe in Yourself “Image courtesy of Stuart Miles/FreeDigitalPhotos.net”

Modified on Canva

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Managing Overwhelm at Work

Connect your work with your deepest goals and values.

By Kari Miller

If poor concentration, inconsistent follow-through and a feeling of being overwhelmed get in your way, you’ll want to improve your workplace productivity. Make changes that guarantee you complete priority tasks to increase your income and give you more free time for yourself and your family.

Do any of these sound familiar to you?

You easily get sidetracked, jumping from task to task or thought to thought.
When you think about a big project it feels overwhelming and you can’t figure out how to get started, so you just put it off.
You schedule more things in a day than you can get done and consistently underestimate how long it will take to accomplish things – which means you’re always running behind.
You spend time looking for things that seem to be misplaced only to find them right in front of you.
Despite feeling constantly “busy,” you never seem to be “productive.”
You feel more clear-headed, alert and focused when you drink coffee or soda, or smoke cigarettes.

Tips to managing overwhelm at work

If you are dealing with these signs of workplace overload, you’ll want to put the following workplace productivity tips into action.

Remove the “clutter” from your surroundings

One key to better concentration is to limit the distractions around you. Start by choosing one important thing you are going to work on NOW. Make a commitment to do this one task to the best of your ability. Write the name of the task on a post it note and stick the note up on your computer or desk, right in front of you so you can’t miss it. Clear all unnecessary things from your desk. Close unneeded computer programs. Put the task “in the spotlight” so it grabs your attention!

Remove the “clutter” from your mind

There’s an old saying, “garbage in, garbage out.” In this case it means that productivity is the result of mental clarity. There are many things you can do Evaluate your patterns in the following areas and look for ways to improve your basic health and to sharpen your mental acuity.

Exercise –

If you are not exercising every day your body is not adequately eliminating toxins, and these toxins are clouding your mind.

Diet –

If your diet does not contain adequate nutrients, your mind is paying the price in terms of concentration and memory.

Water –

The brain is 75% water and functions by conducting electrical impulses. Your mind will function more quickly and smoothly if your body is properly hydrated.

Sleep –

If sleep is a problem for you, it may help to relax your nervous system for at least an hour every night before turning off the light.

Here are a few of my favorite ways to calm your body so your mind can rest:

take a warm shower or bath
use soothing smells such as lavender either as a lotion or potpourri
put on soothing music or a favorite DVD, lie down, close your eyes and just listen
learn reiki or chakra meditation techniques to take control of your body’s energy system

If you are not giving your body the things it needs to run smoothly, your workplace productivity will suffer. Commit to making changes that will support your body’s ability to do its job smoothly and efficiently or you’ll suffer from “garbage out”!!!

Make changes in your physical environment

There are several ways you can plan your environment to improve your concentration, follow through and productivity. Figure out how you work best in terms of the arrangement of furniture, the kind of chair you use, the lighting and the temperature.

Include movement as a natural element to your work routine. Great ways to do this include alternating sitting with standing or walking. Get an extension for your telephone and attach a headset so you can get up and move around while you talk on the phone. Stand on a balance board while working. This stimulates the attention control center of the brain.

Create “flexible workstations.” Set up two locations outfitted for work and alternate between them every hour or so. This will stimulate your mind and improve concentration. One of your stations can be a high table where you stand while working. You can stand on the balance board at this station, stimulating your nervous system for better attention and concentration.

Shine a spotlight on your values and goals

The most powerful productivity strategy is to connect your work with your deepest goals and values. Find a way to connect what you are doing now to your most cherished beliefs. Find the deep and profound “why” of every task.

For example, if paperwork is boring to you but people really matter to you, find creative ways to remember that you do the paperwork in order to benefit people. This is even stronger if you connect the benefits of doing paperwork to one specific person who you truly care about. Try it, it really helps!

It takes some practice to remember to think of the deep connection and value you bring by completing boring tasks, but with practice, you’ll find you are less resistant to boring tasks and take more pride in accomplishing them!

Display reminders of your values and goals in your environment. Set out pictures of your loved ones to remind yourself how much your work supports their lives. Post inspirational pictures and quotes, much like a vision board to keep you on track to achieving what matters most to you! Keep the items that connect you to your goals in plain sight so they motivate and inspire you to concentrate and get more done!

If workplace overwhelm is not the whole story

If your thoughts race from topic to topic and you constantly feel overwhelmed, even in situations other than work, you may be facing more wide-ranging issues that affect other aspects of your life. If getting things done at work is only one of the struggles you are facing, you may be one of the millions of women living with undiagnosed ADHD.

There are more myths and misinformation about ADHD than most other conditions. ADHD is a biochemical condition affecting the chemical makeup of the brain. It is not a choice and it is not a character flaw. ADHD can’t be caused by poor diet, working too hard or having a stressful life.

If you have ADHD and are not actively managing it, your entire life is affected. There are many strategies that can help women who are living with ADHD. The first step is to get more information about the signs of ADHD in women. Begin right now to take charge.

Take one of these screening tests for ADHD to see if you have symptoms associated with ADHD. If you are concerned, get educated and seek diagnosis to get effective treatment.

Originally published as: “Productivity in the Workplace: Tips for Concentrating and Getting More Done” by Kari Miller – As an ADHD coach and board-certified educational therapist, Dr. Kari helps women conquer their biggest ADHD challenges. She assists women in getting focused, organized, and motivated so they get unstuck, finish what they start, and accomplish more every day! Dr. Miller capitalizes on her expertise as a learning specialist to help women find unique and exciting strategies for managing their ADHD challenges. Through her group and individual coaching programs and online supportive community, she encourages and inspires women to set their sights high and make big changes in their lives! Kari.Miller.coach@gmail.com

“Image courtesy of Marcolm/FreeDigitalPhotos.net” – Modified on Canva.