ADHD strategies
ADHD affects more than 1.8 million Canadians (note 1). Perhaps you are beginning to wonder if you are experiencing ADHD symptoms and are considering exploring a diagnosis via a medical doctor. Perhaps people around you suggest that you might have ADHD.
Beginning to engage with ADHD symptoms often begins with awareness, observation and gentle self-inquiry.
Here are some ways to begin to engage around those topics.
1. Awareness:
-> Begin to understand ADHD. Often times people stereotype ADHD into only seeing it through the lens of hyperactivity.
According to the Centre for ADHD awareness in Canada:
"ADHD relates to impairment in regulating attention:
- Difficulty staying focused, especially when tasks are not particularly interesting
- Being over-focused and not able to break focus when things are interesting or stimulating
- Difficulty switching focus especially when over-focusing
- Not being able to focus on the most important thing (that is, prioritizing focus), when something is more stimulating" (Note 2)
Misunderstanding ADHD has led to significant under diagnosis (note 3). In children boys are diagnosed with ADHD about 3 times as much as girls whereas in adult population the rates are equal. In short, learning about ADHD can help to understand more about different ways ADHD presents in people.
It can be helpful to read about ADHD or listen to an audiobook. Here are a few classics about ADHD.
How to ADHD by Jessica McCabe
Scattered Minds by Gabor Mate
ADHD is awesome by Penn and Kim Holderness
ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction--from Childhood through Adulthood by Edward Hallowell and John Ratey
Taking Charge of ADHD (parents edition) by Russell Barkley
2. Observation.
Observe yourself - write in a journal or in a note: when do you notice symptoms?
ADHD can impact:
Work/School: Difficulty completing tasks, procrastination
Relationships: Interrupting, forgetting plans
Daily Life: Losing things, being late, inconsistent routines
Keep track of symptoms and begin to reflect on patterns:
What triggers them?
Time of day?
Emotional state?
Sleep, nutrition, or stress factors?
This information will be helpful when you meet a doctor to be able to understand what is happening and to be clear about patterns of behaviour you are noticing.
3. Gentle Self Inquiry
ADHD is not a moral failing or laziness. Self-compassion is critical. When you observing yourself you are learning how your brain works — that takes courage and curiosity.
These three concepts: awareness, observation and gentle self inquiry help you to engage with ADHD and to be able to go to a doctor related to it to seek support.
Notes and Resources
1. See the Centre for ADHD Awareness Canada https://caddac.ca/about-adhd/
2. https://caddac.ca/about-adhd/
3. see https://www.additudemag.com/adhd-in-girls-women/
see Attoe DE, Climie EA. Miss. Diagnosis: A Systematic Review of ADHD in Adult Women. J Atten Disord. 2023 May;27(7):645-657. doi: 10.1177/10870547231161533. Epub 2023 Mar 30. PMID: 36995125; PMCID: PMC10173330. https://journals.sagepub.co doi/10.1177/10870547231161533
Photo by Mario Dobelmann on Unsplash
Resources
How to ADHD by Jessica McCabe
Scattered Minds by Gabor Mate
ADHD is awesome by Penn and Kim Holderness
ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction--from Childhood through Adulthood by Edward Hallowell and John Ratey
Taking Charge of ADHD (parents edition) by Russell Barkley