When thinking about individuals who experience symptoms of ADD or ADHD (Attention Deficit Disorder or Attention Deficit Hyperactivity Disorder), who comes to mind? You might think about grade school aged children having challenges with inattention and distractibility, a 6th grader constantly interrupting the teacher or talking to multiple peers during a lecture. Or maybe a junior in high school who isn’t completing chores and is finishing homework that is due until the very last minute. There is a common misconception that children and adolescents who have ADHD/ADD symptoms will “grow out of them,” once they’re adults. But the truth is ADHD and ADD are neurodevelopmental disorders that although are long-term, are also very treatable. In today’s blog, I’ll review common symptoms of ADHD and provide you with some tips on how to manage symptoms of inattention and distractibility.
ADHD Defined
According to DSM-5, Attention Deficit Hyperactivity Disorder can include the following symptoms:
Not completing tasks
Starting multiple tasks seemingly at the same time, and having difficulty completing them
Being known as a “chatterbox,” finishing the sentences of others or talking over friends, family members, or even supervisors
Being restless or fidgety, with difficulty sitting still to complete a task
Treatment for ADHD
Before carrying on, I need to get a key point across. If you take away just one thing from this post, let it be this: ADHD is treatable with medication, behavioral techniques learned through psychotherapy, and success in optimizing your performance often is by a combination of evidence based techniques with medication management. When symptoms of ADHD come on, it can feel overwhelming and feel like there is little that can be done to return to your baseline but I’m here to offer you assurance that you can effectively manage symptoms of attention deficit hyperactivity disorder.
ADHD is treatable with medication, behavioral techniques learned through psychotherapy, and success in optimizing your performance often is by a combination of evidence based techniques with medication management.
Success in optimizing your performance often is by a combination of evidence based techniques with medication management.
The research shows that the best approach to treating ADHD is with both medication management and behavioral techniques.
Behavioral techniques, often learned through the behavioral interventions from Cognitive Behavioral Therapy (CBT) for ADHD allows clients to learn sustaining and long-lasting skills to stay on task while the judicious use of medication can help you improve both attention and energy, so that you can achieve your goals you have set in your life. The judicious use of medication can have other positive benefits in particular early when learning behavioral techniques as often medication indicated for ADHD have a rapid response rate. Medication can be particularly helpful for individuals who find that despite good faith attempts at finishing tasks in their daily life, they find they are not meeting their productivity goals or may find that because of years of challenges in completing tasks, setting realistic goals related to productivity can even be daunting. Prior to beginning treatment, it is helpful to come up with a few goals, even if not fully formed, to discuss with a mental health professional. Together, you and the mental health provider can fine tune initial goals you may have come up with.
This is the underlying basis for the treatment of ADHD.
Three Tips to Manage ADHD
So how can individuals who meet criteria for ADHD manage their symptoms? With all the above in mind, he are three tips to help you manage inattention and distractability:
Create a dedicated and inviting space for work: Given the Covid-19 global pandemic this is now more important than ever with the advent and increase in working remotely. Ensure the area you work is free of clutter. This may take some planning as you may have to initially declutter your work area. In addition to having the space to work, it should also be inviting. I recommend situating a desk somewhere free of distractions but also that is welcoming. Some of my clients have situated their desks near a window. But if you know looking out at windows is too distracting, others find it helpful to face a wall with a picture or art piece that is soothing. By creating a consistent and inviting work space, you are training your mind and body to associate your space with productivity.
Be sure to get a healthy dose of physical activity in your daily routine. You may be a hiker, swimmer, weightlifter, or engage in some other kind of physical activity. That is great! Physical activity encourages the release of brain chemicals (aka neurotransmitters) such as dopamine, serotonin, and norepenephrine. These neurotransmitters are associated with increases in focus and energy, thereby improving levels of productivity. The best time of day to exercise is either in the morning or mid-day.
Deal with e-mail on a daily basis and work on correspondence one by one and in real time: You may have heard the phrase, “there’s no time like the present.” You may find that you reading emails one after the other, then go back to each and mark the “important ones,” as unread, and make a mental note to make sure to take care of the “important ones,” later. But by doing this, you have increased cognitive load and tasks in the email have still gone uncompleted. Instead, before moving on to another email, take care of the one that you are reading now, in the present moment. There’s no time like the present.
Keep these 3 tips in mind if you are working on strategies to improve your focus. Even if you can work on 1 of these tips consistently, there can be benefits to both your physical and emotional well-being.
I want to make sure to validate the efforts and success you have already had. Make sure to give yourself credit for all that you are doing to keep up with your goals and tasks. But if you are finding that symptoms have become unmanageable in particular during the stresses related to the Covid-19 global pandemic, know that you do not have to manage alone.
If you are not quite ready to reach out to a mental health professional just yet, here is an evidence based self-help book that can be helpful in managing ADHD:
Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder
As always, I’d like to be clear that this blog post isn’t intended as professional counseling or clinical advice. If you’re in need of support, please consider reaching out to me or another professional for a formal evaluation.
Be well and sleep well,
Greg Roussett NP
* Greg Roussett is a Bay Area based psychiatric mental health nurse practitioner. Like a psychiatrist, he offers cognitive behavioral therapy and medication management to adults experiencing anxiety, depression and insomnia. His primary speciality is working with those that struggle with insomnia or sleep disturbances. Book a complimentary consultation today here.