Expert Tips for Managing Adhd and Turning It on Its Head

The importance of a clear understanding of ADHD and diagnosis of ADHD can not be underlined enough.

However, if ADHD were to knock on your door, (text, tweet, instagram, snapchat, facebook message, text you, email you), what do you suppose it might have to say? Do you think there might be a hidden message in distraction?

Could there be a lesson tucked away in that impulsive outburst? Perhaps the experience of difficulty sitting still is trying to tell us something. Managing ADHD is no easy feat.

ADHD came onto the scene at the same time as the Industrial Revolution, over a hundred years ago.

It seems to be embedded in the modern psyche, like electricity and the combustion engine. Modern life has accelerated at an exponential rate, leaving a staggering wake of information all competing for our attention.

What if the ADHD Symptoms were a sort of built-in alarm, issuing a warning about the debilitating effects of the fast-paced, multi-tasking lifestyle that is now expected of us all in the postmodern world?

The solution for living with ADHD and managing ADHD has been primarily medical.

While using medication for managing ADHD as a sole solution works for many, some might feel the need for something more, or something else as ways to cope with ADHD.

Also, watch this video on Attention deficit hyperactivity disorder (ADHD/ADD) – causes, symptoms & pathology.

Behavioural interventions for ADHD

Behavioral interventions may be the key to unlocking the hidden messages in prevalence of ADHD that can go a long way in managing ADHD.

Behavioral interventions are things we can do to make our lives easier and managing ADHD a less gruesome task.

We already do a lot of things. Some of those things might be because we have ADHD.

If we know what we have, we can figure out how to do things a little differently, giving us better results.

If we learn to listen to our ADHD, we might be open to the hidden lessons it is trying to teach us. Here are some ideas that might turn the ADHD “mess” into helpful messages.

The strengths chat

Challenging the shame blame game.

So many with ADHD feel that they are constantly apologizing for being late, missing appointments, and knocking things over. 

So much emphasis has been placed on the negative aspects of the condition and managing ADHD.

When you feel badly about yourself, with no way out, it’s really hard to find any motivation to improve.

It’s important to ask, “What’s working?” “What do you do well?” “How is that evidenced?”

The value to this is to begin to reframe the self-concept.

This gives the person with ADHD a chance to step out of the constant cycle of blaming themselves for what they’ve done wrong, and feeling ashamed for it. Subsequently, it makes managing ADHD relatively easier.

The time audit values driven motivation

How you spend your time tells us a lot about who you are. Time audit can be an effect tool when looking for solutions for ADHD management.

Use your daily calendar to record what you do. Then divide your activities into three (3) categories:

1. Personal
2. Business
3. Social

(If you are in school, anything academic can be considered “business.”) So many people with ADHD complain of “lost time.” This will help you to find it.

Put a cap on It

Regulate explosive emotions.

“Big” emotions can be a problem with ADHD. 

Frustration tolerance is often impaired when working at managing ADHD.

Bringing more awareness to how and what we think can help. Discussing what happens with trusted others, whether family, friends, or a teacher of counselor gives you more power over the big emotions.

Both feet on the ground

Get oriented: You are here.

Grounding exercises help regulate the physical aspects of ADHD, like losing focus and being impulsive.

Physical exercise can make you more relaxed.

A hot shower or bath can reduce stress. Meditation and mindfulness exercises, such as deep breathing can help you feel more grounded and in control of your emotions.

Context is everything

Manage your environment.

Managing your environment may be challenging. But even small changes and rituals can increase focus.

By reducing stress, and “side barring,” (brewing a cup of tea) might be the key to getting that bill paid, or finishing that homework assignment.

Changing lighting, or using headphones with your favorite music can shut out distracting sounds and images in your environment.

Now let’s not forget about people and animals. They are part of our environment too! ADHD is a relational condition.

Eliminating, or at least reducing interruptions, and toxic shaming/blaming relational patterns with teachers, friends, and family can have a significant impact on reducing ADHD symptoms.

To summarize, our ADHD may have important things to say.

Learning to listen to the hidden messages, we can take productive action, leading to increased functionality, and life satisfaction.

Living with ADHD may not always be easy, but with a few simple changes in what we do, we can significantly improve outlook, mood, and get those things done that are piling up on our desk!

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Shane Bruce Marriage & Family Therapist   | Practice License Verified

Shane Bruce is a CA Licensed Marriage and Family Therapist (LMFT#50773) who specialized in working with Youth and Families with ADHD. He also specializes in working with individual adults with Anxiety and Depression, as well as couples. He served for 15 years in community mental health where he... Read more worked with youth and families. He served as a clinical supervisor for Aviva Family & Children Services, and has served as Adjunct Faculty for Pacifica Graduate Institute's MFT track, and Mount St. Mary's graduate program in counseling psychology. He is author of the book, ADHD: A Heartful Approach. He is a public and motivational speaker and presented on Family Systems at the 2018 International Conference on ADHD in St. Louis, Missouri.  Read less

(Shane Bruce is also listed in Best Marriage Therapists in Los Angeles)