Adult ADD: When One Does And The Other Doesn't
Why is it that some kids with Attention Deficit Hyperactivity Disorder (ADHD) don’t have the same symptoms as adults when they grow up?
Well, it turns out you might not have ADHD after all. You may be suffering from an entirely different disorder called Adult ADD (also known as ADHA), which is a subset of ADD. Just like ADHD, this disorder is characterised by an inability to focus and hyper-activity; however, unlike people with ADHD, those with Adult ADD generally do not experience a decreased need for sleep or forgetfulness.
Fortunately for us sufferers, there are many ways to alleviate the symptoms of ADHA.
1. Adopt a morning routine
A morning routine is an easy way to get your day off to a good start and set yourself up for success. It’s also an efficient way to leave behind any stressful thoughts from the previous day or week so that you don’t begin your day with a weight on your mind. It’s important to note that this does not mean waking up early, but instead setting aside time each morning to get the things you need done done. For example, if you have trouble waking up early in the morning, schedule something like exercise sessions in the mornings before work. If you are the type of person who struggles to get work done if you’re not in a particular place or environment, plan ahead for this as well.
2. Introduce new habits into your life
The best way to address ADHA is to make small changes in your daily life. For example, many people find that simply getting up and moving around helps them get things done more efficiently and less frustratingly, while other people find it helpful to focus on a certain type of task at a certain time, such as going over reports or meetings with co-workers first thing in the morning or reading emails before beginning the day.
3. Give yourself helpful instructions or rewards for completing tasks
You can also set up specific instructions for yourself to follow. For example, if you tend to procrastinate or get caught up on the internet during the day, you may find it helpful to remind yourself that you are not allowed to surf the internet until your work is complete, or that if you get caught up on Facebook, you cannot go on until your work is complete. This allows you to set your own rules and train yourself into following them.For more information about giving yourself rewards and techniques for overcoming procrastination and staying focused, check out my post here:
4. Clean up the environment around you (e.g. remove distractions)
Removing any distractions around you can help you feel in control of your work and focus better. This could include keeping your work area clutter free, or not having anything on your desk that could distract you. You could also remove any unnecessary noise from the environment. For example, if it’s difficult for you to concentrate in a quiet room, maybe consider finding a co-worker to talk to instead of staying on your own.
5. Drink a cup of coffee (or two) before working
Caffeine is great for helping people focus and concentrate better. You can either drink coffee or take caffeine pills. While it’s true that the effects of caffeine last for a shorter period of time as you get older, most people still find that they are able to concentrate better with a little cup of coffee in the morning.
6. Be realistic about what you need to accomplish and address
It’s important that you set realistic goals and don’t overload yourself with too much work or tasks. This can be hard at first because we are used to thinking “just one more thing,” but it helps to set specific times during the day for when certain tasks have to be completed. For example, you could set time limits on emails, or a specific time during the day to do schoolwork.
7. Get organized (and stay organized)
Organization is key for anything that requires concentration. Making sure that everything is put away and in its place can help increase your productivity throughout the day and keep your work area free of distractions. It’s also important to be able to find things when you need them so that tasks don’t get forgotten or put off. For example, there are apps available for this purpose, such as Clear and AnyDo which I have written about here: (Clear - Keeps Your Sorted And Organized) .
8. Eat healthy and exercise regularly
This is a no-brainer, but as we all know, if you are not eating healthy and regularly exercising, you are more likely to feel tired and unmotivated. For instance, people with ADHD tend to eat foods high in sugar (which can lead to low energy) or eat too much at meals. This can even lead to eating disorders in the long-term like binge eating and bulimia. Exercise is also very important for those with ADD because it keeps the body healthy. I have written about this topic here: (10 Simple Ways to Increase Motivation) .
9. Develop good habits
It’s important to develop good habits that help you stay focused, such as making sure you have put your work away before you start eating or drinking. It’s also important to prepare appropriately for your workday, such as making sure you have all of your work related materials together and organized before starting the day. Lastly, it’s also important to give yourself a time period in which you can do things like socializing or watching TV after completing a major task.
10. Limit your use of electronics (TV, phone, laptop/tablet)
Electronic devices can cause distractions in the workplace. On one hand, they can be helpful when you’re on the road and need to concentrate on something while you are away from home. However, they can also have negative effects on those with ADD if they are used overlong and frequently. For example, I have written about this before here: (5 Reasons Why You Should Take a Break From Your Cell Phone) .
11. Set up a weekly routine so that you don’t procrastinate as much
It’s important to set up a weekly routine for work to help you get things done consistently.
Conclusion
ADHD can have a negative effect on any worker. It is an important condition to address if you are struggling with concentration and focus issues at work. The article above should give you an idea of some things you can try to help overcome these symptoms at work or school. You may also find it helpful to see your doctor and/or a psychologist for additional help.
Disclaimer: This article is not intended as medical advice, diagnosis or treatment. No communication by the author is implied and does not substitute for professional consultation with your physician or other qualified health care providers for personalized medical advice about your specific situation.