Tag: #adhdawareness

Self Care Guide: Adults with ADHD

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While medication and talk therapy can help you manage the symptoms of ADHD, daily habits pay a big role too. Regular doses of skillful self-care can boost your mood and make it easier to fulfill your responsibilities.

Paying attention to your physical, mental, and spiritual needs is essential. The more you love and nurture yourself, the greater your capacity to deal with troubling symptoms and pursue your goals.  Make your wellbeing a top priority. Use these self-care strategies for getting organized and staying healthy.

Simple self-care routines.

  1. Clear away clutter. Tidying up your home and office, reduces anxiety and cuts down on time spent searching for lost keys and remote controls. Give away possessions you rarely use or donate them to charity. Use shopping lists to cut down on impulse purchases, so you’ll have fewer things lying around.
  2. Go paper free. How much of your clutter is unread mail and magazines? Cut down on paper with digital subscriptions and online banking.
  3. Schedule your time. Maintaining a calendar can be a major challenge with ADHD. Find a basic system that works for you and set aside time each day to plan your activities.
  4. Use reminders. Take notes, make lists, and set alarms. Being proactive can often protect you from the consequences of forgetfulness.
  5. Act promptly. Procrastination is common when you have ADHD. If possible, complete a task immediately while you’re still thinking about it, so you can check that one off your list.
  6. Limit distractions. Figure out where you’re wasting time. Resolve to watch TV for two hours or less each day. Check your messages at designated times instead of watching your phone during meetings and meals.
  7. Browse for apps. See what technology can do for you. Free apps can help you record your to-do list, sort your photos, and relax in between.

Staying Healthy

ADHD can take a toll on your body and brain. Your stress levels rise when tasks become more difficult and relationships more complicated. You may also have trouble remembering to take your prescriptions and schedule doctor’s visits. Here are some suggestions:

  1. Exercise daily or as often as you can. Physical activity trains your mind too. Strengthen your focus along with your muscles. Aim for at least 150 minutes of moderate aerobic activity a week.
  2. Take frequent breaks. Pause in between tasks and move around. Go outside to take a walk or work in your garden.
  3. Change your diet. Some research suggests that what you eat could reduce ADHD symptoms. Foods rich in protein help to stabilize blood sugar and balance brain chemicals. Smart choices include fish, beans, and dairy products.
  4. Sleep well. Do you find it difficult to fall asleep and wake up frequently during the night? Try going to bed and waking up on a consistent schedule. Keep your bedroom dark and quiet and avoid heavy snacks and alcohol before bed.
  5. Ask for help. Inattentiveness and mood swings can lead to misunderstandings with family, friends, and coworkers. If you feel comfortable, let others know about your symptoms and the steps you’re taking to make positive changes. They may be eager to support you.
  6. See your doctor. Tell your physician about your self-care program and any natural remedies you use. That way, they can coordinate your care and make other recommendations based on your individual needs.

ADHD affects many aspects of life, but consistent self-care will help you to enjoy greater life balance and peace. Healthy habits and a supportive environment give you more opportunities to use your unique strengths and increase your happiness and productivity.

Self care is the best care. To close out the month, the final post will offer some Natural Approaches to ADHD.

Until the next post,

To Your Success,
Juan

A Parents Guide To Disciplining a Child With ADHD

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Positive parenting has helped many families to achieve greater harmony, and this approach may be especially important for parents raising a child with ADHD. A recent study confirms that cutting back on yelling and spanking can lead tobiological changes that make it easier for a child to regulate their emotions and behavior. 

Researchers at Ohio State University studied family relations among preschool
children with ADHD and their parents. They found that parents who received as little
as 10 to 20 weeks of coaching showed significant improvement in positive parenting
skills. As harsh interactions decreased, their children demonstrated less abnormal heart
activity and greater impulse control. ADHD is challenging, but you can learn to discipline more effectively.

Consider these ideas that will help you to create a calmer and happier home life for you and your child.

Encouraging Positive Behavior:
Prevention is more effective than discipline. Create conditions that make it easier for your child to use their strengths and follow house rules.

  1. Understand ADHD. Your child may be highly creative and energetic. On the
    other hand, they probably struggle with some things like listening attentively
    and planning ahead. Consider joining support groups if you need to
  1. Enjoy one-on-one time. Your child is less likely to act out if they feel secure and
    loved. Try to arrange at least one-half hour a day when you do something
    pleasant together. 
  2. Offer rewards. Give your child an extra incentive to comply with your
    expectations. Offer praise or small gifts when they complete their homework
    and cooperate with their siblings. If they have trouble waiting a week or more
    to get their prize, let them earn points throughout the day.

      4. Be specific. Make it easier for your child to do what you want by spelling out
           each step involved. Instead of asking them to clean their room, ask them to pick
           their toys up off the floor and put their clothes in a laundry hamper.

  1. Use visuals and sounds. Many children with ADHD understand images and
    sounds better than words. Clarify your instructions with other cues. Set a timer
    that will buzz when homework time is up. Hang a poster in the bathroom with
    pictures of a child brushing their teeth and putting on pajamas.

Maintaining Effective Discipline:
Of course, there will sometimes be lapses. Be prepared to discipline in a way that
works better than nagging or criticizing.

  1. Focus on learning. Discipline means training rather than punishment. When
    your child slips up, show them what they need to do in order to succeed the
    next time.
  2. Limit time outs. Sitting completely still may be overwhelming for some children
    with ADHD. If you use time outs, keep them brief, and consider giving them credit if they manage to keep their mouths shut.
  1. Establish priorities. Trying to resolve too many issues at once can backfire.
    Deal with one subject at a time. Give your child a chance to fix one situation
    before you tackle the next.

  2. Stay calm. Children with ADHD may be even more sensitive than the average
    child when it comes to being influenced by a parent’s mood. If you can remain
    composed even when your child hits a classmate or keeps losing their glasses,
    you’ll be in a better position to work together towards lasting solutions.

Parenting a child with ADHD is similar to parenting any child, but it usually requires
more effort and patience. You and your child can have a loving relationship if you
believe in their abilities and understand their needs. Stay positive and reach out for the support you need.

Which of these strategies have worked for you in the past? Which ones will you now be implementing? As always, please consult with your family physician, in this case a Pediatrician for advice and guidance suited to your unique circumstances.

Until the best post,

Best,
Juan 

Effective Strategies for Parenting An ADHD Child

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Does your child have ADHD? Attention deficit hyperactivity disorder, or ADHD, is a common childhood mental health disorder that affects about 5% of children in America, according to the American Psychiatric Association. However, the diagnosis of ADHD has been on the rise for the last several years. It is an issue parents, educators, and Doctors all have to contend with.

 ADHD is characterized by impulsivity, a lack of focus, and distractibility that are also sometimes intertwined and co-existing with other behavioral and/or developmental challenges. Dealing with an ADHD child can be frustrating, challenging, and confusing for parents as they try to grapple with the question of why their child just won’t “behave.”

Try these techniques to learn more about ADHD and how you can cope:

  1. Realize that the ADHD Brain is Different. Researchers and scientists have shown that the brain of children afflicted with ADHD has different characteristics which are responsible for the child’s symptoms.
    • Once you accept that your child’s brain is simply wired differently, it becomes much easier for you to keep yourself in control, when faced with difficult and challenging behaviors.
    • Imagine for a moment, you have a hundred different things vying for your attention without the self-control to devote your attention to just one of them.
    • The result is what a child with ADHD experiences: something grabs their attention and they go after it. This isn’t their fault, but it’s the distractibility that scrambles their brain and makes it more difficult to focus.
  2. Respond consistently. One of the most important things you can do when parenting your ADHD child is to use consistency when communicating.
    • This is sometimes tough for parents because this assumes that we’re always going to have the same tone of voice and not allow our own emotional states to affect what we’re trying to communicate.
    • However, ADHD children need to hear the consistency in what we say and in our tone of voice.
    • With an ADHD child, we cannot express our expectations about something on just one occasion. Rather, we need to communicate our expectations on every occasion in just the same manner.
    • For example, instead of saying, “Would you please turn off the TV?,” a more effective approach would be to use the child’s name so they recognize that they are being told to do something. Use this same technique every time you want them to do something.
  3. Use token economies for incentives. This is a simple, yet consistent, behavior management approach that uses a token economy system to encourage appropriate behaviors.
    • This will also let your ADHD child begin to learn what’s expected of him, and see that he gets rewarded when achieving those expectations.
    • The basic idea behind this behavior management system is that the child receives a token for following a demand and then he can turn in those tokens for rewards.
    • A token economy system can be as elaborate or as simple as you want it to be. You can use pennies, buttons, colored popsicle sticks, reward dollars, or any other number of objects as the tokens.
    • The frequency of the rewards that you give out will depend on the nature of your individual child. A child that has immense difficulty following-through, for example, will require more rewards in the beginning to achieve the desired outcome.
    • The idea is to eventually phase out the rewards or to spread them further apart so that the child doesn’t become dependent on them.

Parenting a child who has been diagnosed with ADHD is no easy task. It often requires help and assistance from multiple professionals, such as counselors and therapists, school staff, and special education teams. 

Consistency, communication, and a behavior management system are all important keys to parenting success with an ADHD child. If you struggle with disciplining your child with ADHD, the next post would be of interest! 

Until the next post,

Best,
Juan

How To Study When You Have ADHD

Published on by gamechangerjoLeave a comment

In 2010, just two months after completing a three year BSc in Florida, I relocated to the UK, to commence my MSc. One year, 195 credits. Looking back, I wished I had taken the part time, two year option. It was one wild year! Though I did graduate with Merit, had I chosen the two year option, my final grade would have been with a Distinction- the highest in the British education system.

 I remember the long sleepless nights. Not much time to date, even less to enjoy more of life. What if II had to contend with ADHD? Oh boy! It’s not easy for most people to study. It’s even more challenging for those with attention deficit hyperactivity disorder.

Those with ADHD have above normal levels of hyperactivity and a below normal ability to focus on a single task. This makes studying especially difficult for adults and children with ADHD. If you are enrolled in school, diagnosed with ADHD, perhaps the following strategies can make studying less challenging:

  1. Remove distractions.  Most of us are easily distracted these days. Those with ADHD are even more susceptible. It’s worth the effort to create a place to study, devoid of distractions as much as possible. A completely bare room with a desk and maybe a clock is ideal. The fewer the number of distractions the better.
  2. Focus on one task at a time. No one is particularly good at switching back and forth between tasks. This is even more challenging for someone with ADHD. Choose a task and commit to working on it until either the task or the allocated time is complete. Then, take a break and move forward.
  3. Take regular breaks. There are people with very short attention spans that have accomplished amazing things by alternating 10-minute work periods with 10-20-minute breaks. A break doesn’t necessarily mean sitting there staring into space. It can be a good time to do a chore around the house, do some pushups, or call a friend.
    • Find the right ratio of working time to break time for you. You’ll never know what works for you without experimenting. There’s a right combination for everyone.
  4. Avoid waiting until the last minute. Plan ahead. Look at your schedule and begin working on papers and studying for tests well in advance. Avoid the temptation to cram the night before. It’s a poor strategy for anyone, but can be even worse for someone with ADHD.
  5. Exercise. Exercise can help to bleed off some of the excess energy that can make it hard to sit still and get to work. It is a great remedy for a variety of ailments. Regular exercise can be a tremendous boost to your ability to focus and study.
  6. Try taking a nap. Naps are a wonderful tool for some but seem to help others very little. Again, experiment and see what works for you. Try short naps, long naps, and everything in between. A little sleep can reset your brain in a way that simply relaxing cannot.
  7. Schedule study time. Have a schedule that you stick to. A routine can be highly beneficial and ensure you don’t fall behind. Catching up is always challenging but is especially challenging for someone with an attention disorder.
  8. Talk to your school. Your school might have accommodations for students with learning challenges. You might be entitled to free tutors, altered testing conditions such as a private room, or additional time for tests. This is true from elementary school to college. You’ll never know if you don’t ask. What do you have to lose?

If you or someone you care about has ADHD, you know how challenging it can be to sit down, focus, and study. However, the tips above can help anyone to be more effective at studying whether they have ADHD or not! 

The key is to experiment and to keep an open mind. The right solution might surprise you. Be sure to get in touch with an appropriate medical professional if a satisfactory result isn’t attained. The right medication, treatment, or expert advice can make a huge difference.

Until the next post,  ADHD and Money Management,

Best, 
Juan