Managing the Symptoms of ADHD
- Feb 26
- 3 min read
According to the CDC, approximately 11% of children and 6% of adults in the United States have been diagnosed with ADHD. These figures do not account for individuals who have not presented for evaluation. Many learn to compensate for their symptoms over time. A neurodevelopmental disorder that affects executive function in the brain, ADHD can significantly hinder one’s ability to focus and to manage time and emotions. Symptoms of ADHD include inattention, impulsivity, and often hyperactivity. Individuals may struggle with organization, planning, and decision making. These symptoms can significantly impact daily life including work or school performance, interpersonal relationships, and self-esteem.
According to research, the most effective method of treating ADHD is the use of stimulant or non-stimulant medications like the generic methylphenidate, amphetamine, dextroamphetamine, guanfacine, and atomoxetine. These target brain networks that boost alertness and motivation. They increase dopamine and norepinephrine levels by targeting brain areas that affect wakefulness and reward.
Managing beyond (or in addition to) Medications
Neuropsychologist Dr David Nowell conceived the S.P.E.C.T model to manage symptoms of ADHD beyond medication. It includes ways to naturally boost levels of dopamine in the brain.
Sleep Hygiene
Adhere to a strict bedtime
Use your bed only for sleep
No caffeine after mid-afternoon
No activating media after 7pm
Protein at every snack and meal
Eat fewer processed foods
Choose foods that are locally sourced
Select colorful fruits and vegetables
Pay close attention to patterns between food and focus/mood and consider keeping a log
Exercise for attention and focus rather than health
Perform high intensity intervals (HIIT training)
Yoga, which improves focus and reduces stress
Brisk walking, running, and swimming which also reduce anxiety
Calendars (paper or digital)
Calendars provide a way to visually organize time & energy
Use color coding to stay on track and reduce visual overwhelm
Schedule tasks in segments with breaks rather than long-tasking
Include activities that boost dopamine, giving you that “Booyah” feeling like shopping, reaching the next level in a video game, or listening to music you love.
Team Approach
Focus on what you’re good at
Outsource tasks that are beyond your own expertise or ability to complete
Ask a parent, teacher or partner to provide accountability and support
Hire a professional ADHD coach
Other Useful Tools
Practice distraction-delay training by setting timers for activities you frequently become lost in.
Use a backpack or purse to create a “launch pad” that includes items you need for your day.
Create a vision board or bucket list that includes long term goals that support what you want to become rather than impulsively choosing what you desire in the moment.
Whenever you feel you have fallen short, refrain from the self-criticism that drains you. Instead, challenge yourself by asking, “How can I improve by 1% next time?” Self-compassion is a powerful tool that improves brain chemistry by boosting dopamine. Celebrate the small wins and replace your inner critic with a more compassionate coach, speaking to yourself the way you would a close friend.
Finally, celebrate your brain’s uniqueness! The beauty of the ADHD brain lies in its propensity for exceptional creativity as well as an ability to solve problems with innovative thought processes. There are countless projects that require your ability to multi-task. Many with ADHD possess high levels of empathy and humor which bring light and love to those around them. Your passion boosts your ability to focus on a given subject then disseminate that information to others. A professional counselor can help you optimize these strengths.
References:
Comments