October is National ADHD Awareness Month, and if you’re unfamiliar, ADHD stands for Attention-Deficit/Hyperactivity Disorder. This is a heterogeneous neurodevelopmental condition, characterized by symptoms such as inattention, hyperactivity, and impulsivity, which all vary in levels of intensity and can significantly impair your functioning in different areas of your life, such as school, work, or home. ADHD is quite common, especially as it relates to children as about 7 million U.S. children have been diagnosed with this disorder, according to statistics reported in 2022.
However, it is important to note that adults can have ADHD too. The National Institute of Mental Health states that the current prevalence of ADHD in adults is 4.4%, being higher for males at 5.4% versus females at 3.2%. With that being said, it is quite often that the literature highlights the experiences of men, while ADHD in women frequently goes undiagnosed or is diagnosed much later in life, after years of struggling to understand their symptoms. This is because symptoms in women often present differently, manifesting more as inattention, daydreaming, or emotional regulation challenges, rather than the hyperactivity commonly associated with the disorder in men. The research examines these differences from a biological perspective, leaving little room for the nuances of gender diversity, but regardless, based on the presenting symptoms, an ADHD diagnosis can look different for each person.
Whether newly diagnosed or managing ADHD for years, understanding some methods of control can be the first step towards mastering this condition. Firstly, accepting and understanding your diagnosis rather than working against it is essential for being able to manage this disorder. It is always recommended to speak to your doctor for medical guidance and support tailored to your specific needs. It can also be beneficial to identify which areas of your life are most affected by your symptoms with as much clarity as you are able to, because it may be easier to develop a comprehensive management plan with targeted strategies that suits your lifestyle and goals.
Staying organized can sometimes be easier said than done, especially when symptoms of ADHD can hinder your ability to maintain focus and structure. Instead of looking at the big picture of keeping everything in order, try adding simple accommodations and techniques into your life. Using a timer, breaking down bigger tasks, setting a reward for completing tasks, working until the end of a music album/playlist, or creating a “home” or specific location for certain items are small yet effective steps you can take. These strategies help structure your day and keep you focused on what needs to be accomplished. Here’s an article that provides more detailed techniques for staying organized.
Having a routine is also an organizational task that can help manage the impact of ADHD on your daily functioning. It involves establishing certain habits within your day-to-day schedule such as creating a checklist of priorities each morning, setting designated times for tasks, and incorporating regular breaks, that can enhance your productivity and provide more structure. One highly recommended resource for building effective habits is Atomic Habits by James Clear, as it offers practical strategies for forming good habits, breaking bad ones, and making small changes that lead to significant results over time.
Lessening the distractions within your environment that you have control over can increase your ability to concentrate and thus be more productive. This can look like ensuring your space is clutter-free, silencing your notifications/putting your phone in a different room for a set time, listening to relaxing music/white noise, working in a quite space, and so on, but it all depends on what makes it difficult for you to focus.
Developing a relaxation plan for when your symptoms may begin to get overwhelming can also be beneficial. This does not have to be exhaustive, but having a list of practices that you are comfortable doing that helps to calm your mind and body allows for an easy-to-reach tool to prevent your symptoms for feeling unmanageable or to be a positive distraction. Activities such as gentle yoga, body scan meditation, progressive muscle relaxation, deep breathing, listening to music, or spending time in nature, are all things can promote good overall well-being in your daily life.
There’s no question that psychotherapy and medication play a significant role in effectively managing life with this disorder, but incorporating some behavioral strategies might be beneficial to add to your toolbox. The key is to pay attention to the areas that consistently cause the most distress in your life. Identifying these specific challenges allows you to focus your efforts on finding effective strategies and solutions that can alleviate stress and improve your overall functioning. It is also imperative that you establish a support network for yourself. Whether that involves friends, family, ADHD support groups, coaches, your doctor or therapists, connecting with others who can understand and help you navigate the challenges of your diagnosis is a vital component of effective management. Capital EAP can help get you in touch with a counselor to begin this process. Please don’t hesitate to reach out to our intake team at 518-465-3813 to schedule an appointment.
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By: Nakisha Williams, MHC Intern