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What ADHD Is And What It Is Not

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Attention Deficit Hyperactivity Disorder (ADHD) is a disorder of neurology which affects the brain centers that control all the steps required to plan, focus on, and complete tasks with efficiency. Below, ADHD is broken down into 3 presentations: The “hyperactive”, the “inattentive”, and a combination of the previous two, which is called the “combined presentation.” Note: The word “presentation” is used because ADHD can show up at any point as one, two, or all three of these, dependent upon seen/unseen variables. Further is a brief exploration into the previously mentioned presentations, how the ADHD brain is different than that of the neurotypical/typical brain, how many people this disorder affects worldwide, and a few of the things ADHD is most certainly not. 

What ADHD Is

The 3 Presentations of ADHD 

According to The Diagnostic and Statistical Manual of Mental Disorders, there are 3 presentations of ADHD: 

Physically Hyperactive/Impulsive ADHD Presentation

Physically Hyperactive ADHD presents as someone “driven by a motor.” They generally exhibit almost no impulse control, tend to be impatient, usually need movement, and interrupt or talk when it’s not appropriate.

Below is the official DSM – V criteria for a diagnosis of a Hyperactive/Impulsive Presentation:

  • At least 6 of these must have been present for the previous 6 months and be inappropriate for the patient’s developmental level.
  • Persistent patterns of hyperactivity and impulsivity that interfere with daily functioning.
    • Fidgeting with or tapping hands or feet frequently.
    • Leaving one’s seat when remaining seated is expected.
    • Running or climbing excessively in inappropriate situations.
    • Being unable to play or engage in activities quietly.
    • Talking excessively.
    • Interrupting or intruding on others’ conversations or games.
    • Having difficulty waiting one’s turn.

Inattentive ADHD (Formerly ADD) Presentation

Also considered mentally or intellectually hyperactive, people who are presenting this form of ADHD struggle with finishing tasks, following instructions, and focusing, are easily distracted and forgetful, and may be considered daydreamers who lose things often, and lose track of conversations.

Below is the official DSM – V criteria for diagnoses of an Inattentive presentation:

  • Six or more symptoms of inattention for children up to age 16 years, or five or more for adolescents age 17 years and older and adults.
  • Symptoms of inattention must have been present for at least 6 months and be inappropriate for the individual’s developmental level.
    • Failing to give close attention to details or making careless mistakes in schoolwork, work, or other activities.
    • Having trouble holding attention on tasks or play activities.
    • Not seeming to listen when spoken to directly.
    • Failing to follow through on instructions and not finishing schoolwork, chores, or duties.
    • Struggling with organizing tasks and activities.
    • Avoiding or disliking tasks that require sustained mental effort (e.g., schoolwork or homework).
    • Losing necessary items for tasks and activities (e.g., school materials, keys, mobile phones).

Combined Type ADHD Presentation

As may be obvious, this is a combination of the above presentations. If someone presents 6 criteria for both Hyperactive and Inattentive ADHD presentation, this is considered the combined presentation.

Other considerations include 

  • ADHD must have been present in the patient before the age of 12
  • Presentations cannot be better accounted for by other psychiatric disorders, and should not occur during a psychotic disorder.
  • Symptoms must not solely result from oppositional behavior.

How is the ADHD Brain Different?

The ADHD brain comes standard with a developmental delay (3 years in children) of certain structures in the brain, primarily the Prefrontal Cortex, The Basal Ganglia, and the Limbic System.

The Prefrontal Cortex (PFC)

The prefrontal cortex is a part of the brain which is vital for thinking, making decisions, and controlling behavior. In individuals with ADHD, the PFC resembles a bustling intersection without traffic lights or stop signs, causing messages about attention, behavior, and emotions to collide chaotically. This disarray often results in the most dominant or quickest message taking precedence, leading to distractions and challenges in maintaining focus. For example, a person with ADHD might lose their original intent upon encountering an unrelated task, like spotting unfolded laundry when heading upstairs, causing a shift in focus. Additionally, ADHD affects the PFC’s role in time management and decision-making, making it difficult for those affected to plan, estimate time accurately, and make sound decisions. 

The Basal Ganglia

The basal ganglia is a group of structures deep inside the brain that plays a big role in learning new movements and controlling how we act, plan, and do several things at once. When someone has ADHD, this area of the brain doesn’t work as well, making it harder for them to pick up new skills through practice and to stay on top of their behavior.

A key part of the problem involves dopamine, a chemical that helps send messages in the brain and is linked to the basal ganglia. People with ADHD usually have lower levels of dopamine, which messes with their ability to pay attention, control impulses, and appreciate rewards. Think of the basal ganglia like a music conductor who can’t keep the orchestra in harmony because of this chemical imbalance.

There’s also something called the Default Mode Network (DMN), which is part of the brain that kicks in when we daydream or aren’t focused on anything particular. For people with ADHD, this network is on more than it should be, making it hard to stay focused on the task at hand. It’s like trying to listen to a radio station that keeps changing channels on its own, which makes keeping a steady focus a real challenge.

The Limbic System

ADHD, or Attention Deficit Hyperactivity Disorder, greatly affects the limbic regions of the brain, which are crucial for our emotions and motivation. These areas act like the emotional control center of the brain. When someone has ADHD, this control center can become chaotic, leading to an emotional rollercoaster.

This chaos can manifest as hyperactivity, making it difficult to remain still or calm, and it can lead to inattention, making concentrating on tasks a real struggle. Additionally, people with ADHD might find making decisions harder due to these changes in the limbic regions.

The limbic system also acts as the brain’s reward system, helping us to feel pleasure when we accomplish something or enjoy an experience. In ADHD, this reward pathway doesn’t work as it should, making it seem glitchy and altering the way rewards and pleasure are perceived.

How Many People Does This Affect? 

ADHD is an deeply misunderstood, unique disorder of the brain that affects about 5% of children and about 2.5% of adults, globally. Though most researchers and ADHD professionals believe these to be under-estimates due to a lack of proper reporting/knowledge on the subject.

All of the above has been thoroughly proven through the channels of rigorous clinical research and the use of brain imaging and neuroscience. 

Other, equally important notes from this research include that ADHD is not a disorder of behavior, a mental illness, or a specific learning disability, though all the aforementioned can be comorbidities: or co-occurring symptoms/diagnoses.

What ADHD Is Not

  • ADHD is not a lack of willpower, a character flaw, or a condition people ‘grow out of.’
    • It is a complex disorder that requires understanding and proper management throughout a person’s life. In fact, attacking someone who has ADHD with statements like this will likely provide the opposite of the desired response, and even if you do get the response you’re going for, you’ve induced shame on a person who is doing their absolute best, all the time. 
  • ADHD is not a problem of motivation or laziness.
    • People with ADHD often try very hard in all the areas life demands however, ADHD brain chemistry is generally low on dopamine and norepinephrine, which regulate motivation, attention, and reward. If you had a condition that lowered the very thing you need to muster up the motivation to write that paper, or the attention needed to read that book, or the simple experience of pleasure after doing a good job on anything, and had been experiencing this your entire life, how likely is it you would be able to do those things?
  • ADHD is not a one-size-fits-all diagnosis. As noted above there are three types of ADHD. Each type has different symptoms and challenges. A common saying coming through conversations by experts on ADHD is that “if you’ve met one person with ADHD, you’ve met ONE PERSON with ADHD.”  Every person has a different experience, and as ADHD proliferates all aspects of the lives of the people it affects, every presentation is slightly different. 
  • ADHD is not caused by bad parenting, poor diet, or too much screen time. Although these factors may affect the severity of the symptoms, they are not the root cause of the disorder. ADHD is a disorder that is based in the physiology of the brain, which is influenced by genetic and environmental factors. In fact, if a parent has ADHD, any of their children have 8 times the likelihood to also have it.  If a child has ADHD, each parent has a 50% chance of also having it.  
  • ADHD is not a rare or new condition. It affects about 5% of children and 2.5% of adults worldwide. It has been recognized and documented for over 200 years. 

As I’m a student of the sciences, and choose to value empirically proven evidence more than anything else, it seems most likely to me that ADHD is an evolutionary trait developed for some reason over the 65 million years it has taken for our ancestry to evolve into modern humans. However, if you’re not of the same mind, cool. Just don’t walk around acting like it doesn’t exist. In my experience, people who have typical brains sometimes struggle to see the possibility that different brains could exist.

When it comes down to it, it’s likely we still have a lot to learn about the brain, behavior, and how best to treat the real challenges they pose. What we currently know is that ADHD is an enigmatic neurodevelopmental disorder which exhibits three different presentations. We know the brain structures and populations that are known to be affected. We know that ADHD is not a lack of willpower, character flaw, or a condition people grow out of; it is not a problem of motivation or excess laziness; it is unique to each individual who has it; it isn’t caused by bad parenting, poor diet, or too much screen-time, and it’s not a rare or new condition. Stay tuned, this is one of 9 articles diving deeper and deeper into ADHD. Feel free to leave any questions. We look forward to hearing from you.

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If you think ADHD is something you or someone you know struggles with, feel free to set up a consultation call where we can discuss the ins and outs of ADHD, how coaching could help you, and even if we can’t help, we’ll definitely work to set you up with someone who can.

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References:

  • American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596
  • Britannica. (2020). Primate. https://www.britannica.com/animal/primate-mammal
  • Centers for Disease Control and Prevention. (2020). What is ADHD? https://www.cdc.gov/ncbddd/adhd/facts.html
  • CHADD. (n.d.). Myths and misconceptions. https://chadd.org/for-adults/myths-and-misconceptions/
  • Crichton, A. (1798). An inquiry into the nature and origin of mental derangement: Comprehending a concise system of the physiology and pathology of the human mind and a history of the passions and their effects (Vol. 1). T. Cadell, Jun. and W. Davies.
  • Evans, B. (2017). Did Hippocrates know about ADHD? https://www.additudemag.com/did-hippocrates-know-about-adhd/
  • Hoffmann, H. (1844). Der Struwwelpeter oder lustige Geschichten und drollige Bilder. Rütten & Loening.
  • Hublin, J.-J., Ben-Ncer, A., Bailey, S. E., Freidline, S. E., Neubauer, S., Skinner, M. M., Bergmann, I., Le Cabec, A., Benazzi, S., Harvati, K., & Gunz, P. (2017). New fossils from Jebel Irhoud, Morocco and the pan-African origin of Homo sapiens. Nature, 546(7657), 289–292. https://doi.org/10.1038/nature22336
  • Kuhn, C. (2010). The history of ADHD – Part 1: Early references to ADHD-type behaviors. https://www.additudemag.com/the-history-of-adhd-part-1/
  • Polanczyk, G., de Lima, M. S., Horta, B. L., Biederman, J., & Rohde, L. A. (2007). The worldwide prevalence of ADHD: A systematic review and metaregression analysis. The American Journal of Psychiatry, 164(6), 942–948. https://doi.org/10.1176/ajp.2007.164.6.942
  • Schweitzer, J.B., Hanford, R.B. & Medoff, D.R. Working memory deficits in adults with ADHD: is there evidence for subtype differences?. Behav Brain Funct 2, 43 (2006). https://doi.org/10.1186/1744-9081-2-43
  • Smithsonian National Museum of Natural History. (n.d.-a). Hominini. https://humanorigins.si.edu/evidence/human-fossils/species/hominini
  • Smithsonian National Museum of Natural History. (n.d.-b). What does it mean to be human? https://humanorigins.si.edu/evidence/human-family-tree
  • Stringer, C. (2016). The origin and evolution of Homo sapiens. Philosophical Transactions of the Royal Society B: Biological Sciences, 371(1698), 20150237. https://doi.org/10.1098/rstb.2015.0237

Remembering Your Why

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The Spiritual and the Scientific

“Trust the process.”  God save me, I cannot tell you how many times I’ve heard that phrase. I heard it the other day, and the mouth from which it came?  An über-spiritual friend of mine who considers themselves an “empath.” 1. I love this person very deeply 2. They know that I’m naturally a bit of a skeptic due to aspects in the following paragraphs, I told them I was going to use them as an example in my article, to which they laughed and said “go ahead.” So there it is, and my response: Ugh. I cannot express the irritation (They laughed at that too).

I’m going to get into the ADHD stuff here in a second, don’t you worry, and it all ties in. They say true artists can find inspiration in almost anything. Well, consider me inspired – just maybe don’t expect a Van Gogh.

As already mentioned, I love my über-spirituals, in whatever format they choose. However, I was raised in an environment rife with biblical sayings, and über-spiritual people quoting all aspects of biblical text – and eventually it drove me away.

In similar fashion, I’ve spent a lot of time with “empaths.” I lived and worked in the outdoor industry in the desert for a while, and the desert is full of über-spiritual folk, many of whom identify as empaths. The above previous über-spiritual experiences, added to a healthy dose of the below (studying solid science) helped to drive me away here as well.

I studied the sciences in college, 3 solid years of biology, chemistry, physics, psychology, etc. It was actually due to the people mentioned above that I dove so deeply into the sciences. In contrast to the super spiritual, the sciences are uncompromisingly reliable. When I found out I had ADHD, I dove further into the psychological sciences. With stunning accuracy, when the variables are known, psychological diagnoses can be solid, and life-changing. My diagnosis was life-changing. Contrastingly, “Trust the process” is as solid to me as “pray about it.”  Trite, ineffectual, bromidic

Remember

Now, of course there is a place for sayings like “trust the process” or “keep calm and carry on,” or “pray about it.” For many of us these are bastions of hope, and I admit to my own – it’s just the word “remember.”  This is actually not from “the Lion King,” but as I recognize that’s what most likely popped into your head, I went with it. Anyway, I think “remember,” strikes me differently than those overused colloquialisms because it’s mine; it’s not that it’s incredibly clever, or better than “just do it.” The reason so many similar sayings strike me as banal is probably that they’re plastered all over everything. I’m a verbal processor (read: works things out as they come out of their mouth), and it strikes me that if I remove my personal prejudice to those sayings, I can recognize they may be a personal statement for others.  What do these statements do? I think when it comes down to it, they provide self-affirmation of our grit. For me, “remember” is short for “remember how far you’ve come,” “remember” reminds me of the immense struggles I’ve had to face to arrive where I am; that while I’m not where I’d like to be, “remember” means I’m on my way.

Your Why

My ‘why’ is a laundry list of “tiny little mistakes” as my coach friends and I like to say, tiny little mistakes that grow into mountains of mistakes, oceans of mistakes; galaxies of them. I bought a car that was a solid lemon, but from a “mechanic.” It was beautiful, and it was fast – when it ran. In the end though, I spent $10k on it over the 10 months I owned it and unloaded it as fast as I could. My neurotypical brother-in-law saw that coming 10 miles up the track, warned me about it, and I was like “it’ll work out” – it did not work out.

I also went on a trip to Europe in 2012 for Octoberfest and to just travel, I saved $1500 for the whole trip, it cost $5k by the end. A bad, uneducated, and irresponsible mistake. These are just financial mistakes, one of the challenges many with ADHD experience.

I’ve been in several different unhealthy relationships due to impulsivity. “She was really pretty” or “we were having fun,” or whatever. Can I say those decisions were strictly due to ADHD? It’s hard to tell. I can say that many of them ended with me experiencing a lot of existential anxiety, and anxiety is one of the first comorbidities (co-occurring conditions) that can present with ADHD.

Shortly, stopping by my adolescence, I can see how ADHD affected me even then, in fact that ‘s one way ADHD is diagnosed – asking about your adolescence. Specifically questions like “how many tickets or car accidents have you gotten/been in (Identifier of impulsivity)? – the answer was “A LOT.” For the record I’m a great driver now.

ADHD literally affects every aspect of our lives, so the defeats in my adult life could have very well been any number of things. Aspects like novelty, lack of emotional flexibility, impulsivity, inability to change perspectives, metacognition, etc., are all areas in which the ADHD brain struggles or lacks completely – and “the little mistakes” begin to pile up.

An Explanation, Not an Excuse.

This isn’t a pity party. I’ve done much of my grieving; and grieving it was. I didn’t know the mistakes I was making while doing so.  I did my best, that’s all any of us do, but with ADHD our best misses stuff.  So yeah, grief: grief for the life that could have been, for where I could be without this disorder, who I could have married – being raised religious, I planned on being married by no later than 25 – this also shook my faith. See, all of the moments I held dear, the milestones that I looked forward to my entire life just didn’t happen. As my mentor Diane McLean, MEd, MCC says (and yes, I used this in my last article, but…shut up) “every milestone is a period of grieving.”  Returning to the title of this section: this is an explanation of the challenges faced by people who really struggle with ADHD.

One of the things I hear most often from my clients is “I’m afraid I’m not living up to my potential.” I mean, what a question to have looming over your head all the time; what a truly difficult experience that is; the feeling like you’ll just never be good enough. A difficult (though objectively understandable) part of it can be the lack of empathy and care given by the ones who claim to love us.

No Hall-Pass for You

Just because you’ve been diagnosed with a neurodevelopmental disorder proven to deeply affect every area of your life, doesn’t mean you get a hall pass.

For clarity, these aren’t my thoughts or words. I totally think you should get some kind of pass. I mean, Jesus. That lack of empathy listed above sometimes comes in like a torrent. In my life, there was a time of real strife due to differing degrees of understanding of the situation, and a little resistance to scientific fact. Admittedly, I used miles of expletives because honestly, “loved ones” have no idea what you’ve experienced. Your loving, caring relatives will take your – completely unbeknownst to you – just figured it out – neurodivergent path and highlight for you what a monstrous mess you are. It’s good though because, I mean, how could you remember otherwise? I mean outside the fact that your life seems to have been at a standstill since you were in your early twenties, while it also seems like a category 5 hurricane came through and, you know, did what they do; your finances are literally a sinkhole in the back yard of your life, and you haven’t even approached marriage with someone because you’re trying to find work that you feel would be able to contribute that you also don’t deeply hate…it sure is good that they’re around to remind you that you’re the equivalent of what their dog leaves on the carpet daily.  Kidding, kidding. Nobody has relatives like that…but if they did, they’d totally ignore the fact that there’s science that shows that your level of thinking wasn’t up to your age when you sunk $21k into that POS sports car, and say it was just that “you’re stubborn” and “you only do what you want to do” and “you never listen.”  It’s a good thing they love you.

By the way, that wasn’t specifically aimed at anyone, however it is a set of things I’ve heard, but I’m so not the only one. It’s ok: People don’t understand what they don’t understand. Especially neurotypicals. Since Neurotypicals are the typical, they run into “different” people less often, and thus really struggle with the idea that anyone else’s life could be any different than theirs. The real rub of it, is that eventually, this neurodivergent brain that struggles with emotional dysregulation has to choose to be the bigger person and move forward: if only for yourself. It doesn’t matter what anyone else thinks or says, life is not some kind of game that you win or lose – it’s a unique experience for everyone, and I can confidently say that whatever society has prescribed as “the right way” just doesn’t always happen for all of us – in another article I’ll write about all the amazing things neurodiversity has done for me – I’ve had experiences most people dream about – and I intend to have more.

The [Person] in the Arena

If you’re familiar with Brené Brown, or Theodore Roosevelt, you may have come across TR’s “Man in the Arena” speech. Brown says that in all her years of research of vulnerability, bravery, courage, and shame, she’s never come across a more exact picture of it than the Man in the Arena speech.

I’ve come to realize that ADHD nearly always forces us to be that person in the arena. Many times, our vulnerabilities are out there. We wear them on our sleeves, because honestly we don’t even consider they could go anywhere else; this can be a source of deep pain and shame. However, this can then create the environment to practice immense levels of courage and bravery, because we’ve been living raw our whole lives, and you can keep hitting that raw point, and the more it gets hit, the more opportunity we have to learn from it.

I can say that in my experience, it’s true that 10-20% of life is what happens to us, and the rest is how we respond. Our weaknesses can become our most powerful strengths, if we’re able to continue to bravely choose vulnerability.  Just because we have heightened emotions (we do, I’ll talk about that another time as well), doesn’t mean we have to be subject to them, and the more heightened, the more power comes from taming them.

Show Up for You

In “Remembering Your Why: The Spiritual and The Scientific,” the writer grapples with the tension between spiritual beliefs and scientific understanding, particularly through the lens of their own life experiences, including living with ADHD. They recount numerous instances where the phrase “Trust the process,” often shared by a deeply spiritual, empathic friend, clashes with their more skeptical, science-oriented perspective. Despite this, there’s a deep affection for their friend and an acknowledgment of the complexity of navigating life’s challenges with ADHD.

Raised in an environment filled with spiritual and biblical sayings, the author found themselves increasingly distanced from these beliefs, instead gravitating towards the concrete reliability of the sciences. This journey into science was partly in response to their spiritual surroundings and was further solidified upon their ADHD diagnosis, which highlighted the precision and life-changing potential of psychological science. However, the phrase “Remember,” emerges as a personal mantra, encapsulating the importance of acknowledging one’s journey, struggles, and the responsibility of choices made, especially when ADHD complicates decision-making processes.

The narrative delves into the concept of one’s “why,” illustrating it with personal anecdotes of misjudgments, like a costly lemon of a car and impulsivity in relationships, underscoring the pervasive impact of ADHD. These experiences aren’t presented as excuses but as explanations for the complex reality of living with ADHD, emphasizing that despite the challenges, there’s no “hall pass” for those diagnosed with the condition. This section also touches on the frustration of dealing with misunderstandings from others, particularly neurotypicals, who may not fully grasp the ADHD experience.

The writer aligns with Brené Brown’s and Theodore Roosevelt’s views on vulnerability and courage, seeing their own life as a continuous battle in the arena, marked by vulnerability due to ADHD. They advocate for embracing vulnerability and learning from the rawness of their experiences.

Finally, the article reflects on the value of motivational sayings and personal affirmations, even those that might seem cliché or overly commercialized. The author recognizes their own previous skepticism towards such phrases but comes to see their potential for empowerment, particularly when they remind us of our strength and resilience. They conclude with an open-minded stance towards spiritual beliefs, acknowledging their ongoing journey towards understanding and accepting different perspectives, all while emphasizing the importance of remembering one’s personal “why” and the power of showing up for oneself amidst life’s challenges.

References

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  1. Barkley, R. A. (2012). Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.
  2. Isaac, V., Lopez, V., & Escobar, M. J. (2024). Arousal dysregulation and executive dysfunction in attention deficit hyperactivity disorder (ADHD). Front Psychiatry, 14, 1336040. https://doi.org/10.3389/fpsyt.2023.1336040
  3. Psychology Today. (n.d.). ADHD: The Interest-Based Nervous System. Retrieved from https://www.psychologytoday.com/us/blog/may-i-have-your-attention/201308/adhd-the-interest-based-nervous-system
  4. ADDitude Editors. (n.d.). The ADHD Nervous System. ADDitude Magazine. Retrieved from https://www.additudemag.com/the-adhd-nervous-system/
  5. Understood. (n.d.). ADHD and time blindness. Retrieved from https://www.understood.org/en/articles/adhd-time-blindness
  6. Simply Psychology. (n.d.). ADHD and Emotional Dysregulation. Retrieved from https://www.simplypsychology.org/adhd-emotional-dysregulation.html?ssp=1&darkschemeovr=1&setlang=en&cc=US&safesearch=moderate
  7. ADD.org. (n.d.). Emotional Dysregulation and ADHD. Retrieved from https://add.org/emotional-dysregulation-adhd/?ssp=1&darkschemeovr=1&setlang=en&cc=US&safesearch=moderate
  8. Clear, J. (2018). Atomic Habits. Penguin Random House. https://doi.org/ISBN 9780735211292
  9. ADDepT. (n.d.). ADHD, Novelty, and Motivation: How to Focus When You Have Adult ADD/ADHD. Retrieved from https://www.addept.org/living-with-adult-add-adhd/adhd-novelty-motivation-focus
  10. The Mighty. (n.d.). ADHD and Motivation: What You Need to Know. Retrieved from https://themighty.com/topic/adhd/icnu-william-dodson-adhd-motivation/
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  12. Psycom. (n.d.). ADHD and Executive Function. Retrieved from https://www.psycom.net/adhd/adhd-and-executive-function
  13. ADDitude. (n.d.). 7 Executive Function Deficits Linked to ADHD. Retrieved from https://www.additudemag.com/7-executive-function-deficits-linked-to-adhd/
  14. ADDitude. (n.d.). ADHD and Empathy: Teaching Teens How to Tap into Their Feelings. Retrieved from https://www.additudemag.com/adhd-empathy-teen-perspective-taking/
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Using ADHD to Your Benefit in the Workplace

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Hello my Beautiful Brains 🙂

So I want to start this by saying that while this little article discusses the positives of ADHD, and in no way am I making light of the real challenges ADHD can create for us. This is, let’s say a solid look at what ADHD can look like when it’s well managed.

Happy Reading.

Hey there fellow professionals with ADHD! I’ve been thinking, maybe for some of us it’s could be a good time to begin recognizing our ADHD as the asset it truly can be. Yes, you heard that right, we’re going to talk about how ADHD can benefit you in the workplace.

Again, this is trying to create a positive spin to our unique brains, and recognizing them for their potential if harnessed correctly. The fact that we have ADHD means that . This makes us excellent multitaskers and able to handle multiple tasks our bodies and minds are constantly on the move, and sometimes can effectively handle several things at once, which, while multitasking, or task switching, is less efficient overall, it may also be a positive quality to possess in today’s fast-paced work environment.

Our hyperactivity and impulsivity can also come in handy when it comes to creative problem-solving. We’re not afraid to take risks and think outside the box, which can lead to innovative and creative solutions that others may not have thought of.

Another great strength of ours is our ability to hyperfocus. When we’re interested in something, we will give it our all and can easily get lost in the task at hand. This means that when we’re passionate about a project, there’s no stopping us from giving it our all and producing outstanding results.

Now, I know what you’re thinking. “But what about all the mundane aspects of professionalism, like organizing and paying attention to detail?” Fear not, my fellow ADHDers, there are many options we can find work arounds when it comes to these difficulties (a coach might help here).

Or, even better, find a colleague who excels in those areas and collaborate with them. Remember, teamwork makes the dream work, and by combining our ADHD strengths with someone else’s skillset, we can achieve great things together. Plus, if you can get them to body-double with you, you may not even find the need for the “work arounds” discussed above, as body-doubling is a proven way to get mundane things done.

Don’t let anyone tell you that your ADHD is a weakness, first of all, they more than likely don’t know much of what they’re talking about. Secondly, with grace, we can embrace our ADHD, and recognize all the unique qualities that come with it. By doing so, we can become better able to leverage our strengths, focus less on our weaknesses, and succeed professionally without having to work out the arduous aspects of professionalism. After all, who needs to take meeting notes when you can come up with groundbreaking ideas instead?

References

Team, A. E. (Ed.). (2023, November 27). ADHD hyperfocus: The secret weapon to unleashing productivity and creativity. ADDA – Attention Deficit Disorder Association. https://add.org/adhd-hyperfocus/#:~:text=The%20creativity%2C%20tenacity%2C%20and%20energy,intense%20focus%20on%20a%20task. 

White, H.A. (2020), Thinking “Outside the Box”: Unconstrained Creative Generation in Adults with Attention Deficit Hyperactivity Disorder. J Creat Behav, 54: 472-483. https://doi.org/10.1002/jocb.382

Villines , Z. (2023, August 24). Body doubling for ADHD: Definition, how it works, and more. Medical News Today. https://www.medicalnewstoday.com/articles/body-doubling-adhd 




The ADHD Brain’s Rusty GPS and the Journey to Fewer Facepalms

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ADHD, Working Memory, and the Quest for a Less Cluttered Command Center

Alright, folks, gather ‘round. Once again, we’re diving into the wild wilderness of the human brain, which, bless its heart, attempts to navigate the chaos of life with a so-called “GPS system.” Dr. Russell Barkley, PhD and ADHD Guru, claims this GPS is manned by two quirky mates: Verbal and Non-Verbal Working Memory. And if you’re sporting ADHD, let’s just say your GPS has a knack for taking the scenic, off-road detours… at all the wrong exits.


Executive Function: The Head Honcho
Now, every ship has a captain, and in the brain vessel, it’s the ‘Executive Function.’ This head honcho is supposed to steer through the storms of daily to-dos, from tackling the mountain of bills to dodging the cannonballs of workplace drama. But for those with ADHD, sometimes the captain decides to chase seagulls instead, making the voyage a bit… rocky.


Working Memory: The Trusty First Mate
Enter Working Memory, the trusty first mate, who’s supposed to keep the captain on course with a compass and a map. A vigilant first mate makes the journey smoother, helping you dodge the icebergs of life’s unexpected surprises. But when the first mate decides to take a snooze, every new curveball feels like a cannonball to the stern.


Dr. Barkley and ADHD Podcaster, Jeff Copper had a heart-to-heart about this brain voyage on Jeff’s podcast. They shared some lifebuoys for those with ADHD to keep the first mate alert and oriented.


Externalizing: Unloading the Cargo
One savvy tactic is “externalizing.” It’s like your brain’s is brimming with cargo, and you decide to unload some of it onto paper or into visuals.


Here’s how you can try to keep the ship steady:
1. Go Old School: Forget the digital doodads. Grab a pen and paper and draft your blueprint for conquering the day’s battles.

2. Tech-Savvy, Not Tech-Slave: If you’re tech-friendly, great, but don’t let it turn your brain to mush. Snap a photo of that leaky faucet you need to fix so you don’t forget amidst the day’s chaos..

3. Mind Maps: Your Brain’s Compass: Draw a map of your mental maze. It won’t lead to buried treasure, but it’ll help with navigation..

4. Tidy Deck, Steady Ship: Keep your workspace less like a pirate’s den and more like a well-ordered vessel. Less clutter, less blunder.

5. Customized Course: We’re all navigating different waters with unique brain quirks. Find what charts a smoother course for you.


Acquainting yourself with your brain’s rusty GPS and giving it a tune-up, especially for those riding the ADHD waves, can smooth out the stormy seas. And who knows, with a dash of humor and a sprinkle of “externalizing,” smooth seas or no, you’ll be better prepared for what Poseidon can throw at you.


References:

Barkley, R. A. (2012). Executive functions: What they are, how they work, and why they evolved. Guilford Press.

Barkley, R. A., & Copper, J. (2018). Attention Talk Radio. In “Working Memory and ADHD: Your GPS for Life”. ADHD Talk Network. https://www.blogtalkradio.com/attentiontalkradio/2018/06/07/adhd-and-working-memory-your-gps-for-life, (2018).

Executive Functions. Annual Review of Psychology, 64, 135-168. https://doi.org/10.1146/annurev-psych-113011-143750

ADHD’s Invisible Role in Reducing Your Self-Esteem

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"A child stands in front of a chalkboard, their hands covering their face in a gesture of grief and frustration. The chalkboard behind them is filled with the words 'I am dum' written repeatedly, illustrating a poignant moment of self-doubt and emotional distress."
Attention Deficit-Hyperactivity Disorder (ADHD) is commonly misperceived as just a lack of attention, an assumption stemming from its name. However, this label doesn’t fully capture the complexity of the condition. Alternative terms like “Self-Regulation Disorder” or “Various Attention Stimulus Trait (VAST)” more accurately reflect its nature. ADHD is not just about attention deficits; it’s a multifaceted condition that influences various aspects of life.

Impulsivity and Time-Blindness: ADHD often involves impulsive behavior, leading to decisions that can have adverse effects on the individual and their relationships. This impulsivity, coupled with time-blindness – a difficulty in perceiving and managing time – can result in repeated mistakes. These issues often lead to a cycle of regret and diminished self-confidence, impacting one’s self-image.

Focus Management Challenges: Contrary to the implication of its name, ADHD is not just about an inability to focus. It’s more about managing focus, which varies greatly depending on interest and stimulus. This inconsistency can make school and work challenging, leading individuals with ADHD to feel incompetent, despite often being intelligent and capable.

Hyperactivity and Social Bonding: Hyperactivity, another hallmark of ADHD, extends beyond physical restlessness. It also impacts social interactions. People with ADHD might struggle with understanding social norms, often leading to them being perceived as “too much” in social settings. These challenges can make forming and maintaining relationships difficult, contributing to feelings of loneliness and isolation.

Executive Functioning Difficulties: The executive functions, located in the prefrontal cortex, are often less developed in individuals with ADHD. This underdevelopment affects various skills such as emotional regulation, task initiation and completion, and self-awareness. Challenges in these areas can lead to significant disruptions in personal and professional relationships.

Emotional Dysregulation: Emotional regulation is a significant challenge for those with ADHD. They often experience emotions more intensely, which can be overwhelming and difficult to manage. This intensity can strain relationships, as the unpredictability of emotional responses can be challenging for both the individual and those around them.

Rejection Sensitivity: Individuals with ADHD often have a heightened sensitivity to rejection. This sensitivity can manifest in more intense feelings of hurt and rejection, leading to defensive behaviors like withdrawal or lashing out. This aspect of ADHD can further complicate relationships and social interactions.

Inconsistency in Performance: One of the most perplexing aspects of ADHD is the inconsistency in performance and interest. Individuals with ADHD might excel in areas that captivate them but struggle in others that don’t spark their interest. This inconsistency can be confusing and frustrating, particularly if ADHD is undiagnosed, leading to a crisis in self-identity and self-esteem.

Perceptions and Stigma: Misunderstandings about ADHD can lead to stigma and negative perceptions, particularly in adolescents. People with ADHD are often wrongly labeled as lazy or problematic, reinforcing a negative self-view. This stigma can be especially damaging during formative years.

Internalized Failure: The challenges of ADHD, combined with external misunderstandings, can lead to a sense of internalized failure. Individuals might adopt negative labels from their environment, seeing themselves as incompetent or problematic. This self-view can be detrimental to their self-esteem and personal growth.

Despite these challenges, with the right support and treatment, individuals with ADHD can thrive. Access to therapy, coaching, and appropriate medical treatment can be transformative. Additionally, finding a community of others with ADHD, such as support groups and conferences, can be incredibly beneficial. Sharing experiences and strategies with others who understand can significantly improve self-esteem and provide a sense of belonging.

References:
Adult attention-deficit/hyperactivity disorder (ADHD) – Diagnosis and treatment – Mayo Clinic. (2023, January 25). https://www.mayoclinic.org/diseases-conditions/adult-adhd/diagnosis-treatment/drc-20350883#:~:text=and%20certain%20medications-,Treatment,they%20don%27t%20cure%20it.

Altomara, D. (2019, December 23). What is Impulsivity (Impulsive Behavior)? WebMD.https://www.webmd.com/mental-health/what-is-impulsivity
Battison, E., Brown, P., Holley, A. L., & Wilson, A. (2023). Associations between Chronic Pain and Attention-Deficit Hyperactivity Disorder (ADHD) in Youth: A Scoping Review. Children (Basel), 10(1), 142. https://doi.org/10.3390/children10010142

Breines, J. B., PhD. (2017, June 22). How Rejection Sensitivity Derails Relationships. Psychologytoday.com. Retrieved December 7, 2023, fromhttps://www.psychologytoday.com/us/blog/in-love-and-war/201706/how-rejection-sensitivity-derails-relationships

Cpc, C. R. M. L. (2023, October 25). Emotional Regulation: Everything you need to know to improve your relationships. Council for Relationships. https://councilforrelationships.org/emotional-regulation-everything-you-need-to-know-to-improve-your-relationships/#:~:text=On%20the%20other%20hand%2C%20emotional,skills%20in%20all%20their%20relationships.

Hallowell, E., MD. (2023, October 11). ADHD needs a better name. we have one. ADDitude.https://www.additudemag.com/attention-deficit-disorder-vast/#:~:text=ADHD%20is%20an%20inaccurate%20%E2%80%94%20and,is%20an%20abundance%20of%20attention.

Hawthorne, A. H., PhD. (2023, June 28). Could You Be Time Blind? psychologytoday.com. Retrieved December 7, 2023, from https://www.psychologytoday.com/us/blog/the-sensory-revolution/202306/how-to-tell-if-youre-time-blind#:~:text=Because%20time%20awareness%20comes%20naturally,even%20thoughts%20of%20self%2Dharm.

How does an ADHD diagnosis affect Self-Esteem? – CHADD. (2019, August 8). CHADD.https://chadd.org/adhd-weekly/how-does-an-adhd-diagnosis-affect-self-esteem/

Lf-Apa, W. D. M. (2022, March 31). The fear of failure is real — and profound. ADDitude.https://www.additudemag.com/fear-of-failure-adhd-emotions/

Marriage and Partnerships – CHADD. (2018, December 10). CHADD. https://chadd.org/for-adults/marriage-and-partnerships/

Mazzone, L., Postorino, V., Reale, L., Guarnera, M., Mannino, V., Armando, M., Fatta, L. M., De Peppo, L., & Vicari, S. (2013). Self-Esteem Evaluation in Children and Adolescents Suffering from ADHD. Clinical Practice & Epidemiology in Mental Health, 9(1), 96–102.https://doi.org/10.2174/1745017901309010096

Sinfield, J. (2023, May 24). Why Do Adults with ADHD Feel Stupid? Untapped Brilliance.https://untappedbrilliance.com/8-reasons-why-adults-with-adhd-feel-stupid/

Natural Ways of Addressing ADHD

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“Flowers Nature” by Arno Smit/ CC0 1.0

Evaluating Natural Nootropics and Supplements through a scientific lens

The information below is given as a guide, but you should always reach out to your psychiatrist or pediatrician. It should be thoroughly understood, I am not a doctor of any kind. I have training in ADHD, I have been asked on several occasions to write on this topic. I did an in depth dive on what actually could work for the ADHD brain, but I must stress that your ADHD informed psychiatrist or pediatrician will know how these nootropic vitamins and minerals could interact with any medications you may be taking; better safe than sorry.

Traditional ADHD medications aren’t for everyone.  Some are just less inclined to use them, others unfortunately experience little to no effect from them.  For these individuals, here is a short list of some of the vitamins and minerals that could be helpful in your day to day.  Caveat: thus far, for the group of people less inclined to take traditional medications, the science says they have proven to be, by far, the most affective. However, how you choose to treat your ADHD is a very personal decision.  Again, medications don’t work for everyone: about 85% of people react positively to them, however, 15% have little to no change in their symptoms at all.  For both groups, this is a list that could be truly helpful.  I also included a list of “stacked nootropics” which are just supplements with many of the elements listed below.  Feel free to reach out via adhdcoachjon@gmail.com if you have any questions.

Bacopa monnieri

This is a herb that has been used in traditional medicine for centuries. It may have neuroprotective and antioxidant effects, and may improve memory, attention, and learning in people with ADHD.

Ginkgo biloba

This is a plant that has been used for various health purposes for thousands of years. It may have anti-inflammatory and vasodilatory effects, and may improve blood flow to the brain. It may also enhance cognitive functions, such as attention, processing speed, and executive function in people with ADHD.

L-tyrosine

This is an amino acid that is a precursor of dopamine and norepinephrine, two neurotransmitters that are involved in attention and motivation. It may help increase the availability of these neurotransmitters in the brain, and may improve working memory, focus, and mood in people with ADHD.

L-theanine

This is an amino acid that is found in green tea. It may have calming and relaxing effects, and may reduce stress and anxiety in people with ADHD. It may also modulate the effects of caffeine, and may enhance alertness and attention without causing jitteriness or insomnia.

Caffeine

This is a stimulant that is found in coffee, tea, energy drinks, and some nootropic supplements. It may increase arousal and alertness, and may improve attention and reaction time in people with ADHD. However, it may also cause side effects, such as anxiety, irritability, insomnia, and tolerance.

Phenylalanine

This is another amino acid that is a precursor of dopamine and norepinephrine. It may have similar effects as L-tyrosine, but it may also increase the levels of phenylethylamine (PEA), a neuromodulator that may enhance mood and motivation in people with ADHD.

Zinc 

Zinc is an essential trace element that plays a role in neurotransmission and brain development. Zinc deficiency has been associated with ADHD symptoms, such as hyperactivity, impulsivity, and poor attention span. Zinc supplementation may improve the efficacy of psychostimulants, such as methylphenidate, by reducing the required dosage and enhancing the response rate. Zinc can be given to children with ADHD safely in moderate doses of 15 to 30 mg per day, but higher doses may cause adverse effects, such as nausea, vomiting, and copper deficiency. 

Vitamin D 

Vitamin D is a fat-soluble vitamin that regulates calcium and phosphorus metabolism and modulates immune and inflammatory responses. Vitamin D deficiency is common among children with ADHD and may contribute to the pathophysiology of the disorder by affecting neuronal development, synaptic plasticity, and neurotransmitter synthesis. Vitamin D supplementation may improve ADHD symptoms, such as inattention, hyperactivity, and impulsivity, by enhancing cognitive function and reducing oxidative stress and inflammation in the brain. Vitamin D supplementation should be based on serum levels and individual needs, as excessive intake may cause toxicity and hypercalcemia.

Iron 

Iron is a vital mineral that participates in oxygen transport, energy metabolism, and neurotransmitter synthesis. Iron deficiency is prevalent among children with ADHD and may impair brain function and behavior by reducing dopamine and serotonin levels and affecting myelination and neuronal growth. Iron supplementation may alleviate ADHD symptoms, such as inattention, hyperactivity, and impulsivity, by restoring iron status and enhancing cognitive performance and emotional regulation. However, iron supplementation should be guided by a blood test to avoid iron overload and potential side effects, such as gastrointestinal distress, constipation, and liver damage.

Multivitamin/Multimineral 

Multivitamin/multimineral supplements are formulations that contain various vitamins and minerals that are essential for normal growth and development. Children with ADHD may have inadequate dietary intake or increased requirements of certain micronutrients due to genetic or environmental factors. Multivitamin/multimineral supplementation may improve ADHD symptoms by correcting nutritional deficiencies and supporting brain function and metabolism. However, not all multivitamin/multimineral supplements are equally effective or safe for children with ADHD. One specific combination that has shown promising results is Daily Essential Nutrients (DEN), which contains 36 micronutrients in balanced ratios and forms that are well absorbed and utilized by the body.

Magnesium

Magnesium is a cofactor for over 300 enzymatic reactions in the body, including those involved in neurotransmission, energy production, and antioxidant defense. Magnesium deficiency is common among children with ADHD and may contribute to the disorder by impairing neuronal excitability, synaptic transmission, and neuroplasticity. Magnesium supplementation may improve ADHD symptoms by calming hyperactivity and agitation, indirectly aiding attention and learning. Magnesium can be supplemented orally or transdermally in doses of 200 to 400 mg per day for children with ADHD, but higher doses may cause diarrhea or other gastrointestinal symptoms.

There are also at least 5 companies out there that produce natural alternatives to traditional ADHD medications, these are listed below.

Vyvamind

Vyvamind incorporates caffeine, L-theanine, and L-tyrosine, aiming to enhance cognitive performance. Caffeine is renowned for boosting energy and alertness but should be taken as advised to prevent sleep disturbances. The combination of L-theanine and caffeine can bolster cognitive enhancements. L-tyrosine might elevate cognitive and physical performance in stressful conditions by increasing dopamine. The supplement, manufactured in the USA, adheres to cGMP standards.

Performance Lab Mind

This supplement features patented ingredients including Sharp-PS® Green and Cognizin® citicoline, believed to aid memory and focus, potentially assisting in managing ADHD. However, more extensive research is warranted to substantiate these claims.

PureHealth Research Mushroom Formula

Enriched with medicinal mushrooms and natural adaptogens, this supplement promises cognitive enhancement and stress relief. However, scientific validation of the specific impacts of these mushrooms on cognitive health is somewhat limited.

NooCube

NooCube includes ingredients like Vitamin B7 and Alpha-GPC for cognitive enhancements, but comprehensive human studies are needed to confirm their efficacy in ADHD and cognitive health.

Onnit Alpha BRAIN

A study affirmed the efficacy of Alpha BRAIN® in enhancing memory. However, its proprietary blend’s individual ingredients and their concentrations need further exploration to determine their specific roles and efficacy.

These are some of the nootropic supplements and individual ingredients that are considered best for ADHD according to some of the current science from ADHD research and resources. However, as I mentioned before, the evidence for their effectiveness and safety is still limited and inconclusive. Therefore, I recommend you to do your own research and consult with your doctor before taking any nootropic supplements for ADHD.

Note

Orlando ADHD Coaching and all employees receive no benefit from the dissemination of the above information.

Gratitude is Essential for the ADHD Brain

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Gratitude is the feeling of appreciation for the things in life that are meaningful or valuable to us. It can be a simple thank you, a heartfelt letter, or a daily journal entry. However, gratitude can also have positive effects on our brain, especially if we have ADHD.

ADHD is a neurodevelopmental disorder that affects the way we process information, regulate emotions, and manage impulses. We often struggle with motivation, self-esteem, and social skills. We may also experience rejection sensitivity, which is a severe emotional reaction to perceived criticism or failure1.

Gratitude can help us cope with these challenges by activating the emotional brain, which is responsible for generating and regulating emotions. The emotional brain can override the cognitive brain, which is impaired in ADHD and often makes poor decisions or justifies negative behaviors. By focusing on the positive aspects of our life, we can boost our mood, reduce stress, and increase resilience2.

Gratitude can also help us develop prosocial emotions, which are emotions that promote social connection and cooperation. These include gratitude itself, as well as pride and compassion. Prosocial emotions can help us build relationships, empathize with others, and feel more satisfied with our life2.

Here are some ways to practice gratitude and cultivate prosocial emotions:

Gratitude is not only a nice thing to do, but also a powerful tool to improve our well-being and happiness. By practicing gratitude regularly, we can train our ADHD brain to focus on the positive, regulate our emotions, and connect with others. So get out there and get started, you’ll see a difference in your mood and thoughts sooner than you think.

References:

  • Buzanko, C. (2023). The key to ADHD emotional regulation? Cultivating gratitude, pride & compassion [Blog post]. Retrieved from ADDitude
  • Marschall, A. (2023). 5 things that motivate an ADHD brain, as a neurodivergent psychologist [Blog post]. Retrieved from Verywell Mind
  • Anonymous (2021). Why I’m grateful for ADHD: Rejection sensitive dysphoria [Blog post]. Retrieved from ADDitude
  • HelpGuide (2022). Gratitude: The benefits and how to practice it [Web page]. Retrieved from HelpGuide.org

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