ADHD Information:

What is ADHD:

ADHD, which stands for Attention-Deficit/Hyperactivity Disorder, is a neurodevelopmental

disorder that commonly begins in childhood and can persist into adulthood. It is characterized
by persistent patterns of inattention, impulsivity, and hyperactivity that significantly impact an
individual's daily functioning and quality of life.

Inattention symptoms of ADHD include difficulty sustaining focus, being easily distracted, having
trouble organizing tasks or activities, and frequently making careless mistakes. Individuals with
ADHD may struggle with following instructions, maintaining attention during tasks or
conversations, and completing assignments or projects.

Hyperactivity and impulsivity symptoms manifest as excessive restlessness, fidgeting, and an

inability to stay seated for extended periods. People with ADHD often exhibit difficulty waiting
their turn, interrupting others, and engaging in impulsive behaviors without considering the
consequences.

ADHD is a complex disorder with multiple potential causes, including genetic and environmental
factors. It is believed to involve differences in brain structure and function, particularly in areas
responsible for attention, impulse control, and executive functions.

Diagnosing ADHD involves a comprehensive evaluation that considers the individual's

symptoms, their impact on daily life, and the exclusion of other possible explanations for the
behaviors. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) provides specific
criteria for diagnosing ADHD.

Treatment for ADHD typically involves a multimodal approach tailored to the individual's needs.
This may include a combination of medication, behavioral therapy, psychoeducation, and
support from healthcare professionals, educators, and family members. Stimulant medications
such as methylphenidate and amphetamines are commonly prescribed to manage symptoms
and improve attention and impulse control.

While ADHD poses challenges, individuals with the disorder can lead fulfilling lives by
developing coping strategies, seeking support, and utilizing appropriate interventions. With
proper management and support, people with ADHD can learn to navigate their symptoms and
capitalize on their strengths, enabling them to thrive in various aspects of life, including
education, work, and relationships.
Risk factors associated with ADHD:

ADHD can present unique challenges in various aspects of life, including relationships with a
partner, parenting, and professional life. Here are some potential risks associated with ADHD in
each of these areas:

Relationship with a Partner:

Communication difficulties: ADHD symptoms such as inattention, impulsivity, and forgetfulness

can hinder effective communication and active listening, leading to misunderstandings and
frustrations.
Lack of focus and disorganization: Individuals with ADHD may struggle with household
responsibilities, forget important dates or commitments, and have difficulty maintaining routines,
which can strain the relationship.Impulsivity and emotional dysregulation: Impulsive behavior
and difficulty managing emotions can lead to impulsive decisions, conflicts, and emotional
volatility within the relationship.

Parenting:

Challenges with structure and organization: ADHD can make it challenging to establish
consistent routines, follow through with discipline, and manage the demands of parenting
effectively.

Difficulty with attention and patience: Inattentiveness and difficulties with sustained focus can
make it challenging for parents with ADHD to give their children the attention they need and
maintain patience during daily parenting tasks.
Emotional regulation issues: ADHD can contribute to difficulties in managing frustration, stress,
and anger, which may impact parenting styles and interactions with children.

Professional Life:

Time management and organization: Difficulties with time management, planning, and
organization can lead to missed deadlines, poor performance, and challenges in meeting work-
related expectations.

Lack of focus and productivity: Inattentiveness and distractibility can hinder concentration,
productivity, and the ability to stay on task, which may impact work efficiency and quality.
Impulsivity and risk-taking: Impulsivity can lead to impulsive decision-making, acting without
considering consequences, and taking unnecessary risks, which can have negative
repercussions in the professional sphere.

It's important to note that while ADHD can pose challenges, individuals with the disorder also
possess unique strengths such as creativity, innovation, and hyperfocus in areas of interest.
With appropriate support, accommodations, and coping strategies, individuals with ADHD can
effectively manage these risks and thrive both personally and professionally. Seeking
professional guidance, utilizing organizational tools, implementing effective time-management
strategies, and maintaining open communication with partners, children, and colleagues can
contribute to better outcomes in these areas.

Managing ADHD in adults involves a multi-faceted approach that may include the
following factors:

Education and Understanding: Gaining knowledge about ADHD and its impact can help
individuals develop a better understanding of their symptoms and challenges. Learning about
effective strategies and interventions can empower individuals to make informed decisions
about managing their ADHD.

Medication: Medication can be an effective treatment option for managing ADHD symptoms in
adults. Stimulant medications (e.g., methylphenidate, amphetamines) and non-stimulant
medications (e.g., atomoxetine, bupropion) may be prescribed by healthcare professionals to
improve attention, impulse control, and overall functioning. Consultation with a healthcare
provider is necessary to determine the appropriate medication and dosage.

Therapy and Counseling: Behavioral therapy and counseling can help individuals develop
strategies to manage ADHD symptoms and address associated difficulties. Cognitive-behavioral
therapy (CBT) can provide tools for improving time management, organization, and problem-
solving skills. Additionally, therapy can help individuals address emotional challenges, develop
coping mechanisms, and improve self-esteem.

Structured Routines and Organization: Establishing structured routines and organizing the
physical and digital environments can help individuals with ADHD stay on track. Tools such as
calendars, planners, reminders, and to-do lists can aid in managing time, tasks, and
commitments.

Time Management Techniques: Utilizing time management techniques can improve productivity
and reduce the likelihood of becoming overwhelmed. Techniques such as breaking tasks into
smaller, manageable steps, setting specific goals, prioritizing tasks, and using timers or alarms
can help individuals with ADHD stay focused and complete tasks effectively.

Healthy Lifestyle: Maintaining a healthy lifestyle can support overall well-being and help manage
ADHD symptoms. Regular exercise, sufficient sleep, a balanced diet, and stress reduction
techniques (e.g., mindfulness, meditation) can positively impact attention, mood, and cognitive
functioning.
Support and Communication: Building a support network and maintaining open communication
with family, friends, and colleagues can provide understanding, assistance, and
encouragement. Sharing challenges and strategies with trusted individuals can help create a
supportive environment that fosters success.

Accommodations and Assistive Technologies: Identifying and utilizing accommodations in

educational and workplace settings can provide necessary support. These may include
extended time for tasks or exams, flexible work schedules, and assistive technologies (e.g., task
management apps, noise-canceling headphones) that enhance focus and productivity.

Self-Care and Stress Management: Prioritizing self-care activities that promote relaxation,
recreation, and personal enjoyment is crucial for individuals with ADHD. Engaging in hobbies,
practicing mindfulness, seeking therapy, and managing stress effectively can help maintain
overall well-being.

It's important to remember that everyone's experience with ADHD is unique, and finding an
individualized approach that works best may involve some trial and error. Consulting with
healthcare professionals, therapists, and ADHD specialists can provide personalized guidance
and support in developing an effective management plan.

Additional information re: ADHD

ADHD (attention-deficit / hyperactivity disorder) is a disorder that affects a person's ability to pay
attention and control impulsive behaviors. As the name implies, the symptoms of ADHD are
organized into two categories: inattention and hyperactivity / impulsivity.

Inattention:
● has difficulty staying focused on activities
● forgetful of tasks (e.g. homework, paying bills)
● misses small details / makes careless mistakes
● avoids mentally demanding tasks
● may seem to not listen when spoken to
● often loses things

Hyperactivity / Impulsivity
● constantly moving or "on the go"
● has difficulty sitting still
● excessively talkative
● often fidgets, taps fingers, or squirms
● has difficulty with quiet tasks
● often speaks out of turn / interrupts
Note: Everyone will occasionally experience symptoms similar to those of ADHD. We all forget
things, and sometimes work is just plain boring. That's normal. When a professional diagnoses
ADHD, they must also consider the intensity, frequency, and consequences of symptoms.

What does ADHD really look like?

During childhood, ADHD can be misinterpreted as intentionally "bad" behavior. Children with
ADHD struggle to pay attention during school, and they frequently get in trouble for talking or
getting out of their chairs. Oftentimes, even peers become frustrated by these behaviors, which
can lead to isolation.

During adulthood, ADHD can damage careers, relationships, and self-esteem. Inattention
symptoms can lead to forgotten responsibilities, poor organization, and difficulty completing
tasks. Hyperactivity symptoms manifest as thrill seeking, a high need for stimulation, and
impulsive decision-making.

Biological Basis:
Some people incorrectly believe that ADHD is made up to serve as an excuse for poor behavior.
However, we know that ADHD has a very real biological basis. For example, people with ADHD
have structural differences in their brains, most notably in an area that's responsible for impulse
control.

We also know that genetics play a role: A person is much more likely to develop ADHD if their
parents have the disorder. Some environmental factors also play a role, but to a lesser extent
than heredity

Treatment:
Although there's no cure for ADHD, both children and adults can learn to manage their
symptoms with medication and psychotherapy. Additionally, some children will simply outgrow
ADHD with time.

Psychotherapy:
Therapy for ADHD typically focuses on identifying strengths and weaknesses, skill building, and
education about ways to reduce the intensity of symptoms. It can be invaluable to work with a
therapist to learn personalized coping skills

Medication:
Although medication cannot cure ADHD, an effective treatment can help both children and
adults with symptom management. The most common medications for ADHD are stimulants.

Tips for managing ADHD:

Create a daily schedule. When starting out, it's better to under-schedule than to over-schedule.
Build in plenty of preparation time for activities, including time for travel. Be sure to include
leisure and self-care activities in your schedule.
Break large tasks into smaller parts. When a task feels daunting, breaking it down helps it feel
more manageable. Instead of writing "clean the kitchen" on your to-do list, write "wash the
dishes" and "wipe down counters". For tasks that can't easily be broken down, set time limits,
such as "use the treadmill for 20 minutes" instead of "exercise".

Accept some discomfort when completing tasks. You may never be 100% in the mood to do
some things, and that's okay. Sometimes you just have to work through it. You might find that
once you get started, the task isn't as bad as you expected.

Focus on the outcome of completing a task. How do you think you'll feel when you complete
something on your to-do list? Adults with ADHD often overestimate how difficult a task will be,
and underestimate the positive feelings that come from completing it.

Develop plans for handling distractions. Write a list of common distractions, and write an "If,
then" plan for each one. For example, "If my coworkers ask me for coffee while I'm writing a
report, then I will tell them I'm busy, but can meet for lunch."

Identify procrastination behaviors. These tend to be mindless and unproductive, such as flipping
through TV channels. They might not even be fun–they're just less strenuous than other tasks.
Once you start these behaviors, they can be hard to stop.

Create a distraction-free area for completing tasks. Keep the area tidy, with everything you need
to complete your tasks ready to go. When you sit down, silence your phone and place it in a
drawer. Let others know that when you are in this area, you are busy. If there isn't space for a
dedicated area, use a signal, such as closing the door or playing music.

Know your objective and stick to it. If you have to go to the grocery store for milk, go directly to
the dairy aisle. If you have to get on the computer to pay a bill, don't open a social media site
first. Clearly define your objective, and don't take any detours.

Reward yourself for completing tasks. Think of a small treat—such as a special meal or a fun
activity—that you can use as a reward. For a reward to be effective, it should be something you
don't have often. Even a small treat can make a mundane task more appealing.

Time management tips:

Use a to-do list or an appointment book.

Writing down your responsibilities has a number of benefits. Not only will it ensure you don't
forget anything, it also reduces stress by allowing you to drop your mental checklist.

Prioritize your tasks.

Focus on completing the most important, and the quickest tasks, first. If you have a few "to-dos"
that will only take five minutes, knock them out quickly for peace of mind.
Break large tasks into smaller pieces.
It's easy to feel overwhelmed when you have a really big task before you. Breaking big tasks
into small pieces will help you get started, which is often the hardest part. For example, writing a
paper can be reduced to pieces such as doing research, preparing an outline, and writing an
introductory paragraph.

Limit distractions.
Spend a few days recording how much time you spend on distractions such as social media or
TV. Then, cut out the distractions you don't actually enjoy, and schedule time for the ones you
do enjoy. Always set an alarm so you know when to get back to work.

If you can't limit your distractions, get away from them.

If you know that you will succumb to distractions, get away from them. Create clear boundaries
between work and play by putting up a "Do Not Disturb" sign on your door, turning off your
phone, or going to a coffee shop without a TV. Everyone is different in this regard—make the
changes you need to focus.

Give yourself time between tasks.

Plan on arriving at appointments 15 minutes early, and bring something to do in case you find
yourself waiting. Scheduling some buffer time will help to reduce your stress when things
inevitably run long.

Let yourself be less than perfect. If you try to complete every task to perfection, some of your
other responsibilities won't get done at all. Focus on completing everything to an acceptable
level, and then go back to improve upon your work if you have time.

Managing ADHD:

Although there's no cure for ADHD, many people find that—with practice and hard work—they
can manage their symptoms very effectively. A diagnosis of ADHD doesn't mean that you can't
be a good partner, or have a successful career. However, your path to achieving these goals
might be different than others.

Below, we'll offer solutions to challenges that people with ADHD often face. Use this tool as a
starting point to think about areas where you would like to grow, and to begin generating
solutions to problems.

Create Structure:
More than just about anything else, the symptoms of ADHD can be tamed by structure and
routine. Without structure, the obligations of a single day can become jumbled and
overwhelming, or simply forgotten. A steady routine will help you focus on one thing at a time,
with less room for distraction.
Set aside time for everything: Try to eat, sleep, work, and relax at roughly the same time
every day. This will help you follow through with each of your daily tasks. It might be a struggle
to keep your routine at first, but with time you'll fall into a groove and it'll become second nature.

Don't be overambitious: —a realistic routine is better than a "perfect" one. For example, a few
blocks of 30-minute study sessions will probably be more productive than one miserable 3-hour
session.

Prioritize big "anchor" tasks, such as sleep, meals, and work. The rest of your day will revolve
around these. Attach smaller tasks to your anchors. For example: "I will go for a walk right after
dinner."

A lot of people worry that a structured day will be boring. The truth is, it's only boring if you make
it that way. Work fun activities into your routine, and set aside free time so you can still be
spontaneous.

Especially when you're getting started, write things down, and set alarms. Remember to set
reminders a few minutes early so you have time to prepare for each task.
Example Schedule
7AM 12PM 4PM 6PM 7PM 8PM 10:30PM
wake up / get ready for day lunch exercise (Mon – Fri),
groceries (Sun) dinner study for 30 minutes relax / have fun sleep

Set Aside Time for Relationships

Sometimes, the symptoms of ADHD can make a person come across as indifferent and
uncaring in their relationships, even when that's not the case. For many, it can be hard to not
interrupt, or to sit still and listen without doing other things. Others might forget birthdays and
anniversaries because they're busy juggling other responsibilities. Whatever your struggle,
setting aside time for your relationships can help.

If you have difficulty focusing on your partner after a long day, schedule several short periods
(e.g. 5 minutes after work and before bed) where you will do nothing but listen. Set a timer, put
away the phone, and give 100% of your attention. Remember, five good minutes is better than
twenty bad ones. However, it's important that your partner buys into this plan first. Not many
people will respond well to being put on a timer if they don't understand why!

For many couples, a simple lack of understanding can create big problems. Spend some time
teaching your partner about ADHD, or encourage them to read about the condition themselves.
Some therapists will be willing to meet with your partner to answer questions, provide education,
and help bridge the gap.

Don't forget to maintain your relationships with those you don't see every day. Create reminders
for others' special occasions, and schedule phone calls with friends and family.
Stay Organized
Clutter is the enemy of ADHD. As you move from task to task, half-finished projects will start to
take over your physical and mental space. This leads to distraction, and a higher probability that
things will be lost or forgotten.

Create to-do lists. Start with the quickest and easiest items (unless there's something urgent) so
you can see immediate progress.

Keep your workspace clean. Clear your desk of everything, except for the task you're currently
working on. Additionally, give yourself 5 minutes at the end of each day to tidy up.
Downsize. Get rid of old knick-knacks, clothes, papers, and anything else you don't need
around your home or office. If you've been holding onto something for 5 years because "you
might need it someday", it's probably OK to part ways!

If a task comes up that will only take 30 seconds, and you aren't doing something else
important, do it right away. Now it's off your to-do list, and out of your mind forever.
Tailor Your Environment to You

What helps you concentrate, and what derails you from your work? Some people with ADHD
need a lot of stimuli. They work better somewhere that's vibrant and loud. Others need the
opposite: no sounds, no TVs, no phones—nothing but the task at hand. Figure out what you
need, and create that environment.

Need noise and activity?

Listen to music, or turn on the TV to something that's not too interesting.

If you work in a humdrum office, try to liven up your personal workspace. Add photos, colors,
and anything else that will keep you stimulated.

Schedule regular breaks to go for a walk. Set a timer during your break so you know when to
get back to work.

Need peace and quiet?

If you work in a noisy office, use headphones to listen to white noise, or non-intrusive music.

Designate an office area in your home, even if it's just a corner, and remove all distractions.

Turn off your phone, hide your emails, and close your door. Limit all those pesky distractions
that tend to pop up when you're working.

Live a Healthy Lifestyle

Exercise, nutrition, and sleep. Without these, you'll have a hard time taking control of your
ADHD regardless of what other steps you take. Even someone without ADHD will become
restless without exercise, and distracted without food or sleep. The detrimental effects are only
magnified by ADHD.

Find a form of exercise you enjoy. Even a 30-minute walk can have a positive impact on your
health. Sports are also a great outlet if you're a thrill-seeker (join a league to hold yourself
accountable).

When it comes to sleep, everyone's a bit different. Eight hours a night is usually sufficient, but
some people do require more. Get into a steady sleep routine, and stick to it (even on
weekends).

Our knowledge about what foods help to curb the symptoms of ADHD is less clear, but many
believe a diet that's high in protein, and low in sugar, can help. Nonetheless, it's important to
make sure you eat several well-balanced meals every day. Planned meals double as a great
way to stay in a routine.