simplify

Does it matter if you have been “officially” diagnosed? I don’t think so, unless you feel medication may help. Always talk to your doctor, of course, but medication doesn’t teach strategies and structure. Those are things you can try on your own. You can “experiment” with different ideas and then evaluate their success or failure. Pretend you are a scientist, and just collect the data – what worked and what didn’t and then build from there. No guilt, just learning.

What is ADHD?

ADHD is a neurobiological condition – meaning it is the result of lower levels of neurotransmitter chemicals that are important in the brain, which results in lower levels of stimulus in the brain. Non-technical definition: it is a chemical imbalance and not a personality/behavior or motivation problem. Just like near sightedness or hearing loss, it cannot be “fixed” at this point in time, but it can be helped.

Many people with ADHD are often very intelligent, but they may have difficulty showing it at times. That’s often a combination of the lower level of brain chemicals and difficulty with their executive function skills. Dr. Thomas Brown believes there are “6 clusters of executive function skills: activation, focus, effort, emotion, memory and action.” These executive function skills work together to help us get things done. (FYI they are not fully developed until around age 25 and yet we use them every day.) Inside these “clusters” are things like organization, planning/prioritization, working memory, self-regulation, focus and time management. Ever struggle with any of these?

Start Here

One of the most important, yet often most difficult things to do, is to consistently get a good night’s sleep. You know you feel better when you are well rested and are often more capable of handling frustration, stress and overwhelm without the added guilt of cookies, ice cream and/or junk food.

Meditation, relaxation exercises, and taking breaks can help manage those impulsive emotions before they break through. Remember, ADHD is a chemical imbalance, it is not “who you are”. Be gentle with yourself and keep those ANTS away. (ANTS=Automatic Negative Thoughts)

What do you need to do to create a nighttime routine that will help you get a good night’s sleep (most nights)? We’re not looking for perfection, just a routine that can become a habit. Include some screen free time, cozy pajamas and whatever else helps your body get ready for sleep. Reading in bed has been shown to be helpful for getting to sleep depending on what you are reading, of course. Give it a try, just don’t give up.

Organize for Ease of Operation

Are you a problem solver or a tolerator? (If that’s even a word). Think about the morning, when you are trying to get ready for your day, or get kids off to school. Is it calm and stress free or hectic and frustrating?

What is getting in the way and preventing you from a smooth start? (Hint: systems, routines and habits, oh my)

Are there:

• • Dishes in the sink from the night or days before?
  • Cluttered counters so there is no place to make breakfast or lunches?
  • Full dishwasher?
  • Crowded closet, yet nothing to wear?
  • Missing keys, pocketbook or left shoe?
  • Kids that need 98% of your attention to get ready?

Whatever it is, you can figure it out. You’re a problem solver and you can put systems and routines in place and get the family involved. Or you can continue to tolerate it and pretend the stress isn’t affecting you and impacting your relationships and your health. (But it probably is.)

Simplify, Simplify, Simplify

Declutter – things are just things. But they suck up time and energy both physical and mental every time you have to move them or work around them. They add frustration to your day when they are hiding your keys from view. If they don’t bring value or sentiment to your home then, they are just stealing precious moments of your life.

Clutter impacts your family whether you realize it or not. Visual clutter can easily overwhelm a brain with ADHD, increasing everyone’s stress level. Or maybe clutter is interfering with your motivation to prepare family dinners so you opt for quick microwaveable and possibly less healthy options.

Good nutrition is important for all brains throughout the day. According to Children’s Health, “good nutrition not only helps bodies grow strong – it can also help kids focus and even improve their behavior.…. While the right foods are important, it is just as important to help your child eat at consistent mealtimes throughout the day and to avoid hunger.” Craven, the author, goes on to say “That children need three meals every day and one to three snacks as well so, they should be eating about every three hours.”

Decluttering can save you time, money, energy and brain bandwidth. Clutter, most importantly, takes time away from the things that really matter. What can you do today to reduce the clutter in your home and life? Start today, even 10 minutes done consistently can make a huge impact.

Battery Recharge

Having ADHD can make it difficult to remember tasks at the right time and place, and it often distorts our sense of time—speeding it up unexpectedly, which can leave us feeling rushed or running late. When time is short, self-care is often the first thing to go. If your “batteries” are running low, the first thing to do, is to stop pushing yourself. Take a few minutes to do something that will help you recharge.

When you take care of yourself first, you are better able to take care of others. If you have kids that have ADHD, then these are three very important words to remember: consistency, predictability and simplicity. Dr. Jacque mentioned them as foundational for reducing anxiety and helping kids with ADHD thrive with fewer disruptive behaviors.

Managing the things you can, can help lower your stress level and give your ADHD superpowers a chance to shine. You’ve got this!

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