Written by Terri Bly, PsyD, LP

You’ve always found it hard to sit still. You’ve lost friends due to your inability to remember things like birthdays, texting people back, and following through on that thing you promised you would do. You and financial responsibility are near-complete strangers, and you’ve hit your head more than once on a cabinet door you unintentionally left open. And then, perhaps after a loved one gently coaxed, lovingly suggested, or flat-out threatened, you went and got tested for ADHD. Perhaps not surprising to anyone who knows you, the diagnosis came back positive. So now what?

What Is ADHD?

ADHD is classified as a developmental disorder, which means it is present during childhood and persists into adulthood. It involves the part of the brain responsible for executive functioning (i.e., planning, organization, emotional regulation, motivation, and so forth). Generally speaking, boys with ADHD are more likely than girls to exhibit hyperactivity, which means boys are more likely to get diagnosed early on, since their behavior is more disruptive to those around them.

There currently is no blood test or brain scan we can use to reliably and definitively detect ADHD, although this is a focus of ongoing research. There is also no conclusive evidence pointing to one specific cause of ADHD. Because ADHD tends to run in families, genetics likely play a role, at least in some cases. Other possible risk factors include environment, brain injuries, and nutrition.

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Symptoms of ADHD

Here are some of the symptoms we look for when diagnosing ADHD:

  • Short attention span
  • Disorganization
  • Impulsivity
  • Hyperactivity
  • Problems with starting and completing tasks
  • Poor attention to detail
  • Distractibility
  • Procrastination
  • Easily overwhelmed
  • Difficulty waiting your turn to speak

These symptoms or impairments must have been present throughout the person’s life. If they developed later on – say, in adolescence or adulthood – then we start looking at other potential causes of their executive functioning deficits.

Is ADHD curable?

ADHD has no known cure, which means people with ADHD will likely struggle with their symptoms, at least to some extent, for the rest of their lives. Symptoms may lessen in intensity as people enter into their mid-to-late 20s, when their brain reaches full maturity and/or as they learn skills and strategies to compensate for their symptoms. For most people with ADHD, however, they will always have some executive functioning deficits. These are the adults who have a hard time staying on top of paperwork, forget important anniversaries, show up late to pretty much everything, miss important deadlines, and generally have a hard time with all the stuff we tend to associate with “adulting.”

While it may be tempting to conclude that since ADHD isn’t curable, you might as well resign yourself to a lifetime of letting yourself and others down, the reality is that people with ADHD can be just as successful as people without this condition. With that in mind, let’s discuss some of the steps you (or a loved one) can take to reduce the impact of ADHD on your life and those around you.

Finding Success with ADHD

In my experience, the secret to living a happy and successful life with an ADHD diagnosis is to 1) acknowledge the areas in which you need assistance, 2) embrace the treatments and tools that are effective for managing your symptoms, and then, when possible, 3) make life choices that work with your particular flavor of ADHD, rather than choosing paths that are better suited for people who do not have these impairments. So now let’s discuss these steps in more detail.

  1. Acknowledging the areas in which you need help. One of the most frustrating things about having ADHD is that you often struggle with tasks that seem to come so easily to other people. This is why people with ADHD frequently tell me that they get tired of hearing things like, “You just have to put it back where you found it,” or “If you just left five minutes earlier than you think you need to leave, you’d be on time.” For people with ADHD, it is never “just” that easy. But it can be painful to acknowledge to yourself that you may never get the hang of it – at least, not without some help. But here’s the paradox: once you can accept that there are areas of executive functioning that will always be hard for you, that is the moment you can begin finding the tools that will help you get better at these very tasks.
  2. Treatments and Tools. So what are the most effective treatments and tools we can use to reduce the impact of ADHD on our daily lives? Again, while there is no cure, here are a few of the options we have for treating ADHD symptoms:
    • Stimulant medication. Stimulant medications, such as Adderall, Ritalin, Vyvanse and Concerta, are the most common pharmacological treatment for the symptoms of ADHD. These stimulants increase activity in the parts of the brain responsible for focus, emotional control, and motivation, helping people with ADHD do things like writing papers or reports, studying for an exam, staying attentive and alert when active listening is required, or cleaning one’s room or house. It can even help athletes with ADHD stay more focused on the court or field. Stimulants can also come with undesirable side effects. Nonetheless, stimulant medications can be a godsend for many people with ADHD, helping them to fulfill their potential in school and at work, and accomplish meaningful projects at home.
    • Non-stimulant medication. For people who cannot tolerate stimulants, or for whatever reason do not want to take stimulant medication, there are also non-stimulant medications that are FDA-approved for the treatment of ADHD. Atomoxetine (Strattera) and guanfacine (Intuniv) are two commonly prescribed non-stimulant medications that can help children and adults with focus and impulse control. While they do not work for everyone, they tend to come with fewer side effects.
    • Therapy and coaching. There is evidence suggesting that working with a therapist or coach trained in evidence-based ADHD interventions can help people learn to manage their ADHD symptoms, find workarounds, and implement changes in their daily routine. Therapy can also help people with ADHD overcome negative beliefs they may have developed about themselves as a result of years of struggle in school, at work, and in relationships.
    • Diet, sleep, and exercise. One of the easiest ways to reduce the impact of ADHD symptoms on your daily functioning is to make sure you get a full night of sleep as consistently as possible. Exercising in the morning has also been shown to improve ADHD symptoms, as does keeping your blood sugar stable by reducing your intake of highly processed foods and added sugars.
    • Smartphone apps. There is no shortage of smartphone apps designed specifically to help people who struggle with various aspects of executive functioning. Planning and reminder apps, timers reminding you to take breaks, budgeting tools: all of these (and more) can help compensate for the difficulty your brain has in handling these kinds of tasks. See below for a list of several apps I recommend to my clients with ADHD.
    • Books, websites and podcasts. While I’ve always found it a little humorous that there are so many books out there to help people with ADHD – probably the least likely demographic to read a non-fiction self-help book – they can nevertheless be helpful when it comes to learning more about ADHD and how to navigate life successfully with the diagnosis. For those who prefer to learn in bite-size pieces, there are some high-quality websites with information and tips for people with ADHD, as well as for parents and partners of people with ADHD. I’ve included just a sample of some top-notch books, websites and podcasts below.

3. Make choices that work for you. Arguably, this final tip applies to all of us, but it definitely applies to people with ADHD. As I said earlier, having ADHD does not mean you are less capable of success than people without it. It might mean, however, that you will be a happier person if you avoid making major life choices in which success depends on your ability to wield the same executive functioning skills with which you have struggled your entire life.

For example, if you are able to pay attention more easily in interactive settings versus lectures, you may want to choose a small college instead of a large university. If you feel like you’re being tortured when required to sit at a desk for long periods of time, you may want to steer clear of a career that parks you in front of the computer all day. A job description emphasizing the need for “strong attention to detail” may be your clue that the position is not a great fit. By choosing paths that work with your strengths, and that don’t rely overly much on the areas in which you struggle, not only are you more likely to feel good about yourself, you are also more likely to be successful.

A diagnosis of ADHD can help you understand how to navigate life by helping you understand how your unique brain works. Embracing the many tools and treatments currently available for ADHD allows you to maximize your ability to reach your full potential in all areas of your life. And making choices that align with your strengths and rely less on your weaknesses, will boost your confidence and your potential for success. If you’re interested in learning more about ADHD – including getting assessed, taking medication, or meeting with a therapist experienced in helping people with ADHD – contact LynLake Centers for Wellbeing today, or click the link below to request an appointment with one of our providers.

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Resources:

SMARTPHONE APPS

Focus@Will – Music engineered to help you focus. The creators also claim that the frequencies cancel out the sound of the human voice, further reducing your odds of getting distracted.

Freedom – Blocks distracting websites and apps, for however long you want to be free from these distractions.

To Do –  Microsoft app that quickly and easily allows you to create multiple to-do lists, set reminders, assign tasks and track progress.

Monarch Money – A budgeting app that tracks and categorizes your income and expenses, to help you stay on top of your financial situation, set spending goals, and get alerts when you’ve gone over budget.

BOOKS

ADHD 2.0: New science and essential strategies for thriving with distraction, by Dr. Edward M. Hallowell and Dr. John Ratey – The latest book by the authors of Driven to Distraction, who essentially introduced the public to the concept of ADHD. A great book for understanding ADHD and how to minimize its impact on your life.

Organizing Solutions for People with ADHD, by Susan Pinsky – A fantastic book for people with ADHD, or for those who live with people who have ADHD, this book walks you through realistic organization solutions that people with ADHD can actually maintain.

The Smart but Scattered series, by Peg Dawson and Richard Guare – These books are tailored to help kids, teens and adults with ADHD, offering tools, strategies, quizzes and workarounds for managing the various difficulties people with ADHD face on a daily basis.

WEBSITES and PODCASTS

ADDitude.com – This is easily the best online resource for all things ADHD. With sections for parents and partners of people with ADHD, as well as an endless list of resources, tips, education, quizzes, and more, this is your one-stop ADHD shop.