Managing ADHD

October is Attention-Deficit/Hyperactivity Disorder (ADHD) Awareness Month. ADHD is is one of the most common mental disorders among children, affecting 11 percent of school-aged youth. Symptoms continue into adulthood for more than three-quarters of those diagnosed with it; and a 2012 study published in the Journal of Child Psychology and Psychiatry found that over 60 percent of those with ADHD have at least one other mental disorder, such as anxiety or depression. ADHD also significantly increases the likelihood that adolescents will develop a substance abuse disorder.

ADHD often causes “time blindness” along with shorter horizons for planning the future. Using analog rather than digital clocks can be helpful as seeing the hand move and the amount of minutes that remain physically shrink can provide a more accurate sense of time passing. Consider apps like Activity Timer, Stay On Task, 30-30 Schedule or Timer Timer and set multiple alarms to make transitions easier. (Vary the sounds to specify different things, like taking medication versus attending a class, which will not only make the alarms difficult to ignore, but also more effective.) “Forward-thinking” can be practiced by anticipating, estimating, planning and problem solving while looking at the big picture to gain perspective.

Children with ADHD frequently struggle with executive functions (the self-regulating skills used to control emotions and impulsivity, make plans, organize and shift attention), which can be further weakened by multitasking. Parents should aim to be “coaches” in elementary school, “managers” in middle school and “consultants” in high school; and can encourage independence by allowing youth to try things, struggle and figure out solutions. Consistent routines, including waking up and going to bed on time and doing homework in the same place at the same time every day, are crucial. Practical help with daily tasks can range from making lunches to packing backpacks and talking about the next day’s schedule the night before; and spatial order can be encouraged by having a designated place for items.

Because of their limited attention resources, individuals with ADHD need to make smart decisions about the distractions technology can present and should take real breaks away from screens. Playing with a pet, napping, making a snack or doing chores like vacuuming will release excess energy. A 2017 review published in the Journal of Pediatric Nursing found that spending time in nature improved ADHD behaviors and symptoms, including reduced stress and better attention and memory.

Giving themselves deadlines; having a notebook, whiteboard or list on their phones where they can “thought dump” (write down random items that enter their minds to be addressed at a more convenient time); and using headphones to listen to white noise, nature soundscapes or classical, instrumental and medium-tempo music (approximately 90 beats per minute like “Outside” by Calvin Harris and Ellie Goulding) can improve focus and productivity for those with ADHD. Chewing gum and using fidget gadgets or stress balls will release extra energy without being a distraction from current tasks.

Individuals with ADHD can try habit stacking, pairing something they already do with a new habit they want to adopt. For example, if you want to begin creating a To Do List every day, do it while you eat breakfast or drink coffee. They can reward themselves for completing tasks by having a favorite snack or meal or watching an episode of a show they love. It is important to note any patterns. If you are more focused or productive than usual, think about whether you were in a quiet room, studying in a group, had put your phone away or only used pen and paper, etc. Pay attention to what works and, especially for college students, attend every class, even if you have a difficult time focusing in them. At a minimum, you will feel good about the fact that you were there.

There is no single test to diagnose ADHD so a comprehensive evaluation is necessary. While it is not curable, ADHD is treatable and symptoms can be managed, most often through a “multimodal” approach that includes behavioral therapy, counseling, educational supports and/or medication. #ADHDExperience2022

Thank you to Jane from SoCal Sunrise and Vlad from SOCAL Mental Health, who E-Mailed suggestions for resources to add to the website. Visit SocalSunriseMH.com to view its guide on “ADHD and Addiction” and SoCalMentalHealth.com for information on “Living with ADHD.”