Tag: #adultadhd

Hybrid Work Guide For Adults with ADHD

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More than two years ago, most of us experienced the sudden shift to remote and hybrid work. Undoubtedly, it has been a rocky road for many working adults. The challenge can be even greater if you have ADHD.

You were probably happy to say goodbye to your daily morning commute. On the other hand, you may now be dealing with new concerns like Zoom fatigue and feeling less connected. Your old routines have disappeared, and it’s difficult to concentrate.

How can you work productively and protect your mental health while you’re doing your job at home? Here is a short guide to hybrid work for adults with ADHD. I know, I know..where was this guide two years ago, when I needed it?!

Tips for Video Conferencing

Daily traffic rose 535% on Zoom in 2020. The increase in video conferencing is even greater when you take into account many companies use multiple platforms. Becoming comfortable with new ways of communicating is essential.

  1. Move around. Being on camera reduces your mobility, so you wind up feeling more restless. Walking around the room occasionally and sitting on a stability ball will help use up some energy.
  2. Stand back. The constant eye contact during video calls can be overstimulating. Stand or sit further away from your screen to increase your personal space. Watching yourself can be tiring too, so most platforms have options to turn off the self-view.
  3. Look away. Relieve mental and physical strain by shifting your gaze away from the screen periodically. Glance up or fix your eyes on an object in the distance.
  4. Use audio only. Be selective about turning your camera on. Assess your company’s rules and culture first to avoid causing any friction.
  5. Schedule breaks. Video calls can make a desk job even more sedentary. Pause at least once an hour to stretch and take deep breaths.

Tips for Other Hybrid Work Issues

When your boss and coworkers are miles away, it’s up to you to stay organized and motivated. Try these tips for developing coping strategies that will help you focus:
  1. Take your medication. Many adults diagnosed with ADHD take medication as part of their treatment plan. Follow your doctor’s recommendations to help control your symptoms even if you’re staying home more.
  2. Plan your day. Structuring your time makes it easier to regulate yourself. Set reasonable expectations and block out enough hours for your top priorities.
  3. Designate a workspace. Putting boundaries between your personal and professional responsibilities will help you avoid distractions. Turn a spare room into an office or tend to business in one corner of your dining room table.
  4. Clear away clutter. Messy surroundings lead to greater anxiety and wasted time. Clean up after yourself and get rid of possessions you no longer use.
  5. Add storage. Visit office supply and home furnishing websites to shop for organizing solutions. Maybe you’d rather use baskets than filing cabinets.
  6. Post reminders. Find ways to prompt your memory. Hang a chalkboard above your desk. Put sticky notes on your refrigerator door and bathroom mirror. Set alarms on your phone to remind you to go to meetings or move on to your next task.
  7. Find a partner. Do you miss the social support you had at the office? Ask a coworker or friend to help you stay on track. Check in with them each morning or lunch hour.
  8. End your day. You might forget to shut down when you live and work in the same place. Maintain balance by sticking to a reasonable quitting time. 

For adults with ADHD, adjusting to hybrid work requires some thought and effort. However, there are advantages too. You may have more flexibility to structure your job in a way that reduces stress and allows you to make the most of your personal strengths.

Until the next post-How To Study When You Have ADHD,

Best,

Juan

 

Adult ADHD: The Facts

Published on by gamechangerjoLeave a comment

 

May is here!

Hopefully, you are having a much better Spring weather.  

If this is your first time stopping by, a big hearty WELCOME.  To my faithful subscribers, you are appreciated! If you ever need to get in touch, please send a message using the Get In Touch tab. I respond to all messages within 24 hours. In continuing with the mental health series,  ADHD is the focus for this month.

 

According to the American Psychiatric Association,Attention-deficit/hyperactivity disorder (ADHD) is one of the most common mental disorders affecting children. ADHD also affects many adults. Symptoms of ADHD include inattention (not being able to keep focus), hyperactivity (excess movement that is not fitting to the setting) and impulsivity (hasty acts that occur in the moment without thought).  It is more common among boys than girls.

STATS
About 4-5% of the population were diagnosed with adult ADHD before the diagnostic criteria changed in 2013 to include adults. That number may be substantially higher now. 60% or more of those who have ADHD symptoms as children or teens continue to have these traits as adults, including those who were never officially diagnosed. Only 10% of adults with ADHD are currently getting treatment. (Russell Barkley, 2010)

Causes of ADHD
Lower activity levels in the Prefrontal Cortex where attention is controlled is believed to cause ADHD. The lower activity levels are caused by:  

  • Genetics  
  • Lack of Dopamine and Norepinephrine 
  • In less than 10% causes may be environmental, due to illness or head injury, including birth. 
  • Fewer than 5% of these are believed to be from use of alcohol, drugs or nicotine during pregnancy. 

ADHD Diagnosis:
Previous DSM- IV guidelines specified that symptoms must be present before the age of 7; in the DSM-V, that has been changed to age 12.  

  • Adults need to exhibit five symptoms from at least one category, primarily hyperactive or primarily inattentive, or symptoms from both for the diagnosis of ADHD Combined Type. 
  • The symptoms must  lead to impairment in at least two areas of life: work, relationships, social, financial, parenting, home, etc.  
  • Adults with ADHD must have symptoms present since childhood unless caused by a head injury or other trauma.
  • The symptoms must occur in two or more settings.
  • Many adults with ADHD were not diagnosed as children, but find they still have problems in adulthood. If the symptoms have been present since childhood, particularly problems in school with academics and/or behavior, is is possibly undiagnosed ADHD.  (DSM-V, 2013)

Symptoms:

  • Many people have characteristics/traits, but do not show problems with executive functions.
  • They may be very active and high energy, but do not interrupt others, losing track of thoughts, forget things, struggle with disorganized, have problems listening, etc. 
  • These people generally do not meet the criteria for ADHD, and should be evaluated for Anxiety, Bi Polar II or Cyclothymia.

Until the next post, Dealing with ADHD At Work,

Best,

Juan