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Category: ADHD Symptom Management

My Emergency System

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Routines, habits, and structures are the supports that help ADHDers, and other neurodivergent folks, operate in our neurotypical world. Once we recognize that ADHD doesn’t mean you can’t pay attention (there’s that annoying name thing again), it means you have difficulty regulating focus, it’s just a few steps to “Aha! I CAN do things, I just find it hard to remember them, or stop doing interesting things to complete boring stuff. I just need some help with that piece!” And from there, reminders occur, body doubling ensues, and hopefully, productivity and self esteem rises.

But what about those cases where, despite having great systems, you just cannot get it together? What then??

First of all, don’t panic. Life is not just a linear journey. Things will happen that will upend our structures like a house of cards in a stiff wind. 

And second – have an emergency system at the ready.

You’ve heard those announcements – “This is a test of the Emergency Broadcast System. This is only a test. If this had been an actual emergency, you would have been instructed where to tune in your area for news and official information.”  In other words, if the you-know-what has hit the fan, we can, hopefully calmly, use what we already have in our possession to address it.

My personal emergency system consists of putting specific tasks on my calendar at specific days and times, rather than just carrying them on a to-do list. I need to know that at 2pm I will be reminded to drop off a package, and at 3pm I will be vacuuming. The time aspect forces me to act.

I also know that when in emergency mode, telling myself “oh I’ll remember that” when thinking of something I need to address is a BIG FAT LIE. So, when this happens, I will note it any way I can. If I can’t get to my task management app, that’s okay –  I can write on my arms, slap a Post It note onto my computer screen, or instruct Siri to text me about it. Anything that gives Working Memory a break.

In other words, my emergency system super sizes my everyday routines and structures. Nothing fancy, nothing that requires me to learn how to use a new app in the midst of chaos.

So, when is an emergency system put into play? Here are some scenarios.

1 – When you are feeling overwhelmed by everything you need to do. This can be planning a presentation, throwing a party, moving…anything where the number of steps is too high to count.

2 – When you are not 100%. Whether you are not feeling well physically, or are dealing with emotional fall out, having some extra oomph in your task management can help you to stay on track, even under difficult circumstances.

3 – When deadlines are short, and tempers are shorter. Tasks that need to be “completed yesterday” come with their own special brand of stress. This, in turn, can have you and everyone else involved grinding their teeth and ready to pounce on the next person who looks at them wrong. Heightening our task management in easy but effective ways can help us make progress despite the pressure.

Having your own emergency system gives you a structure to lean on when you feel as if the world is on fire. So give it some thought – you want to be ready when it’s not a test, but rather, an actual emergency.

ADHD Friendly Prime Days Picks!!

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It’s that time once again – Prime Days (July 8 – 11) are right around the corner! Here are my favorite ADHD friendly or supportive items for this year. Happy Shopping!!

Dry Erase Write On Dice Set

These dice are 2” x 2”, and you can write on them and then erase them. Why do I love these? These can be used in so many ways! You can write different chores on them, and have your kids roll the dice to see what they need to do first. Homework subjects? Morning or evening routine? We know that gamifying tasks make them so much more appealing to ADHDers, and these dice can make that happen super easily! https://amzn.to/3I65kki

Soundcore Active Noise Canceling Headphones and EarFun Noise Canceling Earbuds

You know how it goes. You finally sit down to get some work done, get started, and then you can’t help but hear the neighbors splashing in their pool. Mission aborted! Noise cancelling headphones and earbuds keep those shouts (and other noises) at bay, allowing you to concentrate on the task at hand, as opposed to how annoying the person in the next cubicle is being. These are the New York Times Wirecutter’s most recently recommended noise cancelling headphones and earbuds, in the budget category. The headphones adapt to your environment; the earbuds detect the shape of your ear canals, for maximum performance. Technology for the win! Headphones:  https://amzn.to/4lz2Xoh

Earbuds:  https://amzn.to/3TrtEiV

Raymnie Analog Clock for Kids (and adults too!)

Studies show that well over half of kids 6 – 12 do not know how to tell time on an analog clock. While this may not sound like a big deal – digital clocks are everywhere – it does impact the understanding of time passing. Without the movement of clock hands through the hour, the opportunity to see and feel time is missed. This is a serious omission for ADHDers, for whom time blindness is a real issue. While a timer can be very helpful, seeing time on a continuum really starts to strengthen this challenged executive function. This clock helps with learning to tell time, with an outer circle that delineates the minutes in the hour. And it’s colorful, which ADHDers love!  https://amzn.to/44tXpEO

“The ADHD Productivity Manual,” Ari Tuckman, PsyD

If you’ve ever heard Dr. Tuckman speak (and if you haven’t, I urge you to do so if you get the opportunity), you know that he is extremely knowledgeable about ADHD, and he has a plethora of practical strategies that he conveys in a clear and engaging manner. His latest book, “The ADHD Productivity Manual,” follows the same recipe. Easy to read and follow, great ideas to try out. Highly recommended!  https://amzn.to/46doKOf

Echo Dot Kids

If you haven’t already welcomed an Echo Dot (or another brand of smart device) into your home, let me stop here to say, where have you been?? It feels like these devices are built with ADHDers in mind, allowing you to set timers, get reminders, find out the weather, ALL BY JUST SPEAKING! Taking away that step of having to find paper and pen, or worse, pulling out your phone…oh wait, let me just look at Instagram for a minute…yeah, without THAT. AND there is a cute Echo Dot for kids! They can tell Alexa their morning routine, and Alexa can keep your kiddo on track. Homework help, audiobooks, everything with parental controls. Oh, and did I mention that you can have Mickey Mouse remind your child to brush their teeth, or Olaf can read them a story? All in all, it’s a great way to encourage your child’s independence while still giving them a safety net, and also teaching them how to accommodate their ADHD.  https://amzn.to/4lI77dU

Sukuos AM PM Weekly Pill Organizer

Finally, I wanted to include this pill organizer because I have one, and it has really been helpful. Asking myself “did I take my meds today?” and being afraid to double up, so possibly skipping altogether, had gotten very old.  And with this pill organizer, there’s no more taking the PM meds in the AM, or vice versa. There is plenty of room, which is helpful when you take vitamins or other supplements. And the AM and PM can be separated, making it easy to throw your AM meds into your gym bag while leaving your PM meds on the nightstand. https://amzn.to/4nvDsWK

Are there any items that you would like to recommend? I’d love to hear from you!

Disclosure: I am an Amazon Associate, and have an affiliate relationship with Amazon.

The Power of “Job Talk” For Adults

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After many years of on and off cigarette smoking, I was finally able to quit for good in February 2017. At the same time, I began running, and actually ran, and finished, my first half marathon in October 2017. Running was just something I did – not that  important, except when training for a race.

Fast forward a few years, to a long overdue check up. As the nurse took my pulse, she looked puzzled. She took it again, and shaking her head, said “your pulse is so low for someone your age.” At which point, I said, “I’m a long distance runner,” and it all suddenly made sense.

Just saying those words, “I’m a long distance runner,” changed so much for me. This isn’t just something I do, it’s part of who I am. Just thinking about that, on days I want to roll over and go back to sleep instead of putting in 8 miles, gets me to push off the covers and get moving.

And when runs, or races, don’t go the way I hope, it’s easier to deal with, because ups and downs are part of being a runner. The longevity implied by being, rather than doing, allows for success and failure, along a continuum.

Many – MANY – ADHDers struggle with task initiation, procrastination, and task avoidance. While this can be attributed, in part, to weak executive functions, and can, in part, be supported by a variety of strategies, there is also the cyclical shame and anxiety associated with these challenges. We can’t get started, so our work might be late or not as solid as it could be, which causes anxiety (“What if I can’t ever get this done?” shame (“I should be able to do this, why can’t I??”). Who wants to go through that over and over? Isn’t avoidance easier? (Ultimately we know the answer to that is no, but in the moment, that avoidance of shame and guilt is all we can handle).

How about approaching tasks slightly differently?

Kristen Jacobsen CCC/SLP, and Sarah Ward CCC/SLP propose using what they call “job talk” with kids. Rather than “Write this essay,” they suggest the declarative “We are essay writers,” claiming that using this format helps to activate non-verbal working memory and procedural memory, creates structure, and limits emotional reactions. Research has also been conducted on adult responses. When comparing reactions between “being a voter” (personal identity) and “voting” (behavior),it was found that the personal-identity phrasing significantly increased interest in registering to vote.

So how do you put this into action? 

You can be very broad about this, as I was with “I am a long distance runner.” However, if starting on a specific task is alluding to you, that can be the basis of your statement. “I am a job searcher,” “I am a kitchen organizer,” “I am a proposal writer.” Does that feel different to you? Do you start to imagine what that means? Prior thinking about your role is a mental dress rehearsal, which is a very powerful tool.

So – be a job talker today. And I’ll be a long distance runner. Let’s see how far we can get.

PS – Next post – calling tasks what they really are…to us (bad language included).

Resources:

Bryan, C. J., G. M. Walton, T. Rogers, and C. S. Dweck. “Motivating Voter Turnout by Invoking the Sense of Self.” Proceedings of The National Academy of Sciences 108.31 (2011).

Kristen Jacobsen and Sarah Ward. “360 Thinking: Breakthrough Strategies to Develop Independent Executive Function Skills.” (2023).

My Prime Days Picks For ADHDers!

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Prime Days are here! (July 16 and 17). Here are some products that I think are great for ADHDers and people with executive function struggles. Many are kid related – back to school is not too far away – but a few are for adults and/or kids. Happy Shopping!

POPRUN Magnetic Weekly Dry Erase Calendar

What makes this particular dry erase calendar a favorite? I love that you can write in the times of day on the left side. This enables you, and your family, to see exactly how the day will look. Dentist from 3pm to 4pm? It’ll be blocked out. White space? Ah, that’s free time! Helping those with time blindness actually see time is such a benefit. https://amzn.to/4bLKFLe

Essex Wares Classroom Pocket Chart

I’m harkening back to my teaching days to recommend this pocket chart. This is a great tool to use for morning or evening routines – list the steps (or better yet, take pictures of your child completing the steps), and when they finish each task, they can turn the card over. Kind of low tech, I know, but that tactile zing one gets when turning over that card is very satisfying! Adults can use it too, it’s great for tasks with a few or several steps that are completed (when we remember) over time – yes, laundry, I’m looking at you! https://amzn.to/3zKojwq

Storage Cubes with Windows and Hooks

And speaking of laundry…it’s possibly the biggest challenge I come across the most with my clients. Hate doing it, hate starting it, can’t move clothes from washer to dryer….and the biggest issue, putting the clothes away. I’m a big believer in making the system work for you, not the other way around. So, two ideas: first, put hooks in your closet, and use them for items that you’d like hung up, but loathe the thought of putting them on hangers. And second, does everything need to be folded? Nope! Underwear, socks, maybe tee shirts and workout clothes, can all just be tossed into one of these fabulous storage cubes. The window lets you see what lives there. It also enables a heads up as to when you are running out of underwear.  https://amzn.to/4cIbAJp https://amzn.to/3LohhAb

Weewooday Cube 15-20-30-60 Flip Timer

A fun variation on the kitchen timer, this flip cube gives you four minute options. Just flip it to the time you want, and off it goes. Great for “Can I have 15 more minutes, Mom?” as well as “I need to leave in 30 minutes.” Comes in several colors, I just like the pink 🙂  https://amzn.to/4f5Tker

Kick Bands

These bands are awesome for kids – and adults – who are more focused when they are performing some type of movement (studies have shown this to be an effective strategy for ADHDers). Simply place the band around the legs of any chair, and you’ve created a spot for quiet, unobtrusive foot bouncing. These have been used in classrooms for ages. Is it time to get some for homework time? Or meal times? https://amzn.to/3xPYb2O 

Blue Ginkgo Multipurpose Caddy Organizer

While it’s helpful for your child to have a specific area in which to do homework (or for you to have a home office that you can use consistently), there are times when a refresh can be helpful (she says as she types this in her husband’s office). Having the basic supplies in a caddy that can be carried easily makes that transition from the bedroom to the kitchen table quick and painless…with less time to get distracted. https://amzn.to/4d3lyVn

Paperage Lined Journal Notebook
Last but not least, a reasonably priced lined notebook. This can be used for…anything, really. A bullet journal, to do list, doodling space, gratitude journal, meeting notes. I have one that I use as a gratitude journal, and one that I use as my brain dump, a parking lot for everything in my head until I move it to my more actionable task app. Comes in tons of colors, the paper is smooth, and at this price, no guilt if you change up your task management plan. https://amzn.to/3xZg8f9 

What items do you find are indispensable? I’d love to hear from you!

Disclosure: I am an Amazon Associate, and have an affiliate relationship with Amazon.

Food For Thought….About Food

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Food and eating – a big topic during ADHD coaching sessions.

The questions about eating run the gamut – from looking for information about what foods positively, or negatively, impact ADHD, to addressing supplement use to mitigate ADHD symptoms in place of medication, to impulsivity with eating. There are also issues around food, like ADHD kiddos being unable to sit at the dinner table, or children raiding the snack cabinet at 4am.

Food is a big part of our lives. And having ADHD can add an entire layer of challenges and questions.

Here’s the thing: having grown up with what today would quite possibly be diagnosed as disordered eating, I am well aware of how careful we must be when addressing challenges relating to food. The last thing we want is for our kids-or ourselves-to feel bad or wrong because appetites spike when meds wear off, or because the sensory issues that often accompany ADHD makes the thought of eating eggs akin to torture.

I don’t want to mess this up. So, I called in the experts.

I worked with a very helpful and knowledgeable registered dietitian  (by the way, do you know the difference between a dietitian and a nutritionist? I do now!), to develop a list of questions to gauge dietitians’ general philosophies on food and body image, and their experiences with neurodivergent populations, with specific attention to ADHD and concurrent eating issues.

I am happy to say that the dietitians whom I contacted were very eager to chat with me, to discuss their views on food, diet, body image, ADHD, and sensory challenges, and to use their expertise and experience with neurodivergent folks to aid struggling ADHDers with navigating their eating journeys. These professionals brought a new perspective that was really interesting, and would be so helpful for ADHDers dealing with eating related challenges.

I am including their names and contact information below.

If you are interested in doing your own research to find a registered dietician that can meet your particular needs, including being ADHD informed, or is local to you, I’d be happy to share my question list with you. Just reach out!

Help is out there if you or your child is struggling with food related challenges, including those that are connected to ADHD. I strongly suggest calling in the experts, and getting the professional support you need, and deserve.

Registered Dietitians:

Tracy Colin, MS, RD
My Food, My Choice LLC
https://myfoodmychoicenutrition.com
tracy@myfoodmychoicenutrition.com
848-228-2046

Eliza Hiberlein, RDN
https://www.elizaheberleinrd.com/
ElizaHeberlein@elizaheberleinrd.com
732-978-9137

Andie Schwartz, M.ED, RDN, CLC, CSCS, NCSA-CPT. RYT
ABS Nutrition and Fitness
https://www.absnutritionandfitness.com/
andie@absnutritionandfitness.com
856-292-5355

Stephanie Van’t Zelfden, RDN, CIEC
Nutrition Hungry
https://www.nutritionhungry.com/
stephanie@nutritionhungry.com
856-320-5100

If You Don’t Know The Basic Science Behind ADHD, You Need to Learn It

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When I do an initial intake with a new client, one of the questions I ask is “What would you like to learn about your ADHD?”  It’s a pretty broad question, and most responses center around wanting to learn how to be more productive, or how to organize their lives.

At that point, I ask, “How much do you know about the brain science behind your ADHD?”

The majority say they don’t know anything, or very little. The word dopamine is bandied about a bit. And most surprisingly, when I ask if they would like to know more, most say, “I don’t really need to.”

Oh, but you do. You really, really do.

I’m not talking about becoming a neuropsychologist, or obtaining the knowledge that your psychiatrist has. But having a basic understanding of what physically makes your brain different, and how that impacts your life, is, in my opinion, essential. 

First, it is vital to understand that there are physical differences between the ADHD brain and the neurotypical brain. It is not being lazy, or dumb, or anything behavioral. Comprehending that concept opens up an entire world for those of you who have been chastising yourselves about not trying harder. Or just not getting over it.

Would you berate yourself because you haven’t tried harder to see better, if you are a glasses wearer? Of course not. And just because this is a brain related disorder does not make it any less physical.

Repeat that to yourself a few times.

Secondly, I’m not sure how one can make a well informed decision about symptom management if they don’t understand what is causing the symptoms to begin with.

Let’s take an example from my running life. Let’s say I have a pain in my knee. In order to decide how to handle that, (Rest? Ice? New running shoes? Surgery?) I need to understand what may have happened that resulted in this pain before I can decide what I need to do next.

With ADHD, having a working comprehension of what is causing symptoms can help us to make solid treatment decisions. Knowing that my brain has lower dopamine might lead me to use medication to offset that. Understanding that the areas of my brain that control my emotional responses are different than those belonging to neurotypicals might convince me to try meditation to help with regulating my responses.

Deciding on one’s symptom management without having a basic understanding of what is causing the symptoms is like wearing a bikini on a sunny day…in February. You just don’t have all the facts to make an informed decision.

Finally, having a basic working knowledge of how your brain is different enables you to set up your life in ways that support you.

Dopamine low? Let’s make things more fun to get us going! Executive functions negatively impacted? Maybe an accountability buddy or group can help keep us on track. Fight or flight activated quickly? Perhaps I need to let my significant other know this can happen.

I don’t mean to imply that the ADHD brain is wrong, or broken, or just not effective. Not at all. But it IS different. And providing yourself with that knowledge is a gift of self awareness, and part of the ADHD toolbox for living your best life.