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Gaining Control with ADHD



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What is ADHD?


Attention deficit hyperactivity disorder, more commonly referred to as ADHD, is a mental disorder most commonly found in children. ADHD impacts brain development and function, meaning a person with ADHD might be excessively active, unable to concentrate for long periods of time, or act impulsively without considering consequences. It tends to impact boys and girls differently, with boys being more hyperactive, and girls being more inactive. 


Though ADHD can be diagnosed at any age, it begins in childhood. It might prove difficult to diagnose ADHD because other conditions, such as learning disorders and mood disorders mimic its symptoms. The cause of ADHD has not yet been identified, but has been linked to several genes and factors relating to toxin exposure and stress during pregnancy. 


While ADHD is a chronic condition, there are various treatments available, often a combination of medicine and therapy, which can help improve symptoms. Many people are able to adjust their lives and even improve them because of their ADHD. 



ADHD as an Advantage


ADHD is not uncommon. There are so many people out there, children and adults included, who have been able to overcome the difficulties presented by their diagnosis and find passion and purpose. Remember, ADHD makes you different from others, which doesn’t need to be a bad thing. People with ADHD are known for being more creative thinkers, better problem solvers, better at adapting to change, and more engaging!




Managing ADHD

Though ADHD is a common disorder, everyone has a unique experience with it depending on their lifestyles and needs. It is important to note that different methods work for different people, and you should determine what approaches work best for you.

Organizing your time

ADHD can make it difficult to stay organized and focused, which is why it is important to find time management strategies that work for you. For some, this might include writing in a journal, making lists, or filling out calendars. 

  • Sticking to your strategy

    It is important that you stay consistent with the strategy you choose, no matter how enticing it might be to try something new. 

  • Engage yourself

    If you find yourself unable to stick to routines and schedules, make your tasks more engaging by rewarding yourself or creating small challenges. 

  • Use reminders

    Frequent reminders can be very helpful if you find that you often forget to do things.

  • Avoid multitasking

    Try to minimize any chances that you will be sidetracked from what you need to be focused on. Clear your workspace of things that aren’t related to what you’re doing and put your phone away so you don’t get distracted. 


Managing hyperactivity

Being overly active can sometimes make it difficult to complete daily tasks. There are many ways to reduce hyperactivity, whether it’s before bed, or at the start of the day. 

  • Allocate relaxation time

    As you organize your day, leave time for relaxing your thoughts and reducing stress. This could mean writing out your thoughts before bed, spending time in nature, or just sitting in silence and drinking a warm beverage. 

  • Exercise

    Exercise is a great way to use your energy, and it also boosts your mood and focus!


Don’t be hard on yourself

ADHD can be frustrating, and is known to impact self esteem. It is important that you don’t criticize yourself and celebrate personal achievements, even the small ones!


Caring for someone with ADHD


Inform yourself

The first step to caring for someone with ADHD is to inform yourself, as you are now! Researching ADHD can help you learn how to manage symptoms, find effective treatment options, and cope with everyday life.

Create a consistent routine

Create a clear routine to help keep the person you are caring for focused on what they need to do. Make sure to take into account how long it takes them to do things, and adjust your routine accordingly.

Set behavioural expectations

When giving directions and creating rules, make sure you communicate your expectations clearly so that they can be easily understood. This can be done by explaining what you want them to do, instead of what shouldn’t be done. Outline consequences of not abiding by these rules, such as time-outs. It is also important that you reward good behaviour just as much, or more, than you punish bad behaviour, as this helps boost confidence.

Encourage social activity

People with ADHD often find it difficult to adjust in social settings, such as at work or at school. It is important as a caregiver that you help them develop social skills, either by modeling them yourself or by seeking help from a professional, such as a therapist. 


Supporting You

The Attention Deficit Disorder Association offers several peer support groups ranging from general to specifically focused on topics such as entrepreneurship and family, whether it’s for beginners, for women over 50, for men, for queer women or non-binary people, the ADDA has a support group for everyone. They even have an international peer support group which meets weekly on Thursdays. 


Also known as the TAASG, the Toronto Adult ADHD Support Group has been led by and for people with ADHD for over 25 years! The group meets to discuss experiences and to help each other manage their daily lives. It’s also a great way to meet people going through something similar to you, and talk to someone who understands what it feels like. Membership for the support group is welcome internationally as well, since the group meets on Zoom. 


The support groups run by the Center for ADHD Awareness, Canada meet each month and are meant to create a safe space for people to discuss their ADHD, or even to simply listen to others who are living through something similar. They offer ADHD support groups for adults, parents and caregivers, and for substance use disorder. 


For more support groups, visit this link, enter your country at the top, and choose “Support Groups” in the dropdown menu to the left of the search bar: https://www.psychologytoday.com/us/groups 


Helpful Resources


Organizations

Attention Deficit Disorder Association (ADDA)

The ADDA is a worldwide organization created and run by people with ADHD that provides information and support for people with ADHD. This includes support groups, workshops, articles, and stories. 


Centre for ADHD Awareness, Canada (CADDAC)

The Center for ADHD Awareness, Canada works to promote awareness for ADHD both by advocating for it and by educating others. CADDAS runs programs and events for this purpose, as well as a variety of support groups. 


Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD)

CHADD is an American organization that aims to support and advocate for ADHD, while also providing reliable information in order to educate the public. 


National Institute of Mental Health (NIMH)

The National Institute of Mental Health provides research for mental illnesses and aims to reduce the stigma that surrounds it. 


The Center for Addiction and Mental Health (CAMH)

The Center for Addiction and Mental Health provides support, care, and information for mental health illnesses and addictions.  

General Information and Tips

Websites

  • American Psychiatric Association

    The American Psychiatric Association offers in-depth medical information concerning ADHD including symptoms, diagnosis, potential causes, and treatment options, including a separate pdf guide to medication for parents.  

  • Healthline

    Healthline discusses medical information such as symptoms and diagnosis as well as medication and natural remedies for ADHD. It also discusses co-occurring disorders and a variety of tips for concentration and time management. 

  • Mayo Clinic

    The Mayo Clinic provides a brief overview of ADHD as well as information on diagnosis and treatment. It also provides a list of departments and specialists that provide care for ADHD. 

Blogs

  • ADDA

    The ADDA blog is written by adults with ADHD who discuss personal stories and experiences as well as their management strategies. 

  • ADDitude

    The ADDitude Guest Blogs are a collection of works, including diary entries, written by people who are living with ADHD or are parenting a child with ADHD.

  • A Splintered Mind

    A Splintered Mind, written by Douglas Cootey, is a blog that discusses ADHD and depression in a light-hearted way in order to reduce stigma and create a community of people with shared experiences. 

  • TotallyADD

    TotallyADD is a blog written by Umesh Jain along with people impacted by ADHD in order to empower and educate people in an engaging way. 

Guides

  • ADDitude

    Free online guides that offer information on diets, sleeping schedules, and time management strategies for people with ADHD. 

Books

  • Adventures in Fast Forward: Life, Love and Work for the ADD Adult by Kathleen G. Nadeau

  • Driven to Distraction: Recognizing and Coping with Attention Deficit Disorder from Childhood to Adulthood by Edward M. Hallowell & John J. Ratey

  • You Mean I’m not Lazy, Stupid or Crazy? by Kate Kelly & Peggy Ramundo

Financial Tips

ADAA

In this article by the ADDA, money management challenges among people with ADHD are addressed. It debunks some myths and discusses how to set goals in order to better manage your money. 


CHADD

CHADD provides many resources that discuss money in a straightforward way. They address expenses and debts, saving money, and also how to create a management timeline that works for you. They are all available for download as pdfs.


The ADHD Centre

This article by the ADHD Centre provides simple tips for managing your finances, as well as broken-down steps explaining how to deal with money if it feels overwhelming.


Workplace Tips

CHADD

CHADD provides valuable information about disclosing your ADHD to an employer, the Americans with Disabilities Act, and strategies for adapting to a work environment with ADHD. 


HealthyPlace

This article by HealthyPlace provides specific advice based on challenges that might be faced by someone with ADHD in the workplace. 


Psych Central

This article discusses management tips for ADHD in the workplace. 


WebMD

In this article, not only are difficulties that might be faced at work by people with ADHD are explained, as well as tips and strategies, so are the advantages. 


Resources for Parents

Websites

  • Healthychildren.org

    Healthychildren.org discusses ADHD generally in terms of symptoms and types. It also provides a list of other resources on the website for additional information such as treatment options and potential causes. 

  • KidsHealth

    KidsHealth, in addition to general medical information, also provides tips for parents to help their child if they are diagnosed with ADHD. 

Blogs

  • Impact ADHD

    The Impact ADHD blog is written specifically for parents of, or adults caring for a child with ADHD. It discusses common misconceptions formed by adults surrounding ADHD and how treatments don’t necessarily rely solely on medication. 

  • Mothering the Storm

    Mothering the Storm is a blog written to bring together parents with ADHD, or of children with ADHD in order to educate and uplift each other. 

Books

  • Straight Talk about ADHD in Girls: How to Help Your Daughter Thrive by Stephen Hinshaw

  • Taking Charge of ADHD: The Complete, Authoritative Guide for Parents by Russell A. Barkley

  • The Explosive Child: A New Approach for Understanding and Parenting Easily Frustrated, Chronically Inflexible Children by Ross W. Greene

  • What Your ADHD Child Wishes You Knew by Sharon Saline


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