Information & Resources:
Strategies for "Wiggly Kids" in class: (chair push-ups, sensory input ideas, and more)
Understood.com - For learning and attention issues
Article: ADHD or Childhood Narcissism? (an interesting point of view, but not a commonly held view)
Article: Executive Functioning - Why Your Forgetful Child Might Not Be Forgetful After All
Strategies for "Wiggly Kids" in class: (chair push-ups, sensory input ideas, and more)
Understood.com - For learning and attention issues
Article: ADHD or Childhood Narcissism? (an interesting point of view, but not a commonly held view)
Article: Executive Functioning - Why Your Forgetful Child Might Not Be Forgetful After All
All About ADHD
Positive effects of ADHD (Yes. There are positives.)
There are positive traits associated with people who have attention deficit disorder:
Keep in mind, too, that ADD/ADHD has nothing to do with intelligence or talent. Many people with ADD/ADHD are intellectually or artistically gifted.
Positive effects of ADHD (Yes. There are positives.)
There are positive traits associated with people who have attention deficit disorder:
- Creativity – People who have ADD/ADHD can be marvelously creative and imaginative. The person who daydreams and has 10 different thoughts at once can become a master problem-solver, a fountain of ideas, or an inventive artist. People with ADD/ADHD may be easily distracted, but sometimes they notice what others don’t see.
- Flexibility – Because people with ADD/ADHD consider a lot of options at once, they don’t become set on one alternative early on and are more open to different ideas.
- Enthusiasm and spontaneity – People with ADD/ADHD are rarely boring! They’re interested in a lot of different things and have lively personalities. In short, if they’re not exasperating you (and sometimes even when they are), they’re a lot of fun to be with.
- Energy and drive – When people with ADD/ADHD are motivated, they work or play hard and strive to succeed. It actually may be difficult to distract them from a task that interests them, especially if the activity is interactive or hands-on.
Keep in mind, too, that ADD/ADHD has nothing to do with intelligence or talent. Many people with ADD/ADHD are intellectually or artistically gifted.
Managing ADD / ADHD: What you need to know
ADHD can present challenges across all areas of life, from getting organized at home to reaching your potential at school. It can be tough on your health and both your family and social relationships. Your symptoms may lead to extreme procrastination, trouble making deadlines, and impulsive behavior. In addition, you may feel that friends, teachers, and family don’t understand what you’re up against.
Fortunately, there are skills you can learn to help get your symptoms under control. You can improve your daily habits, learn to recognize and use your strengths, and develop techniques that help you work more efficiently, increase organization, and interact better with others. Change won’t happen overnight, though. These ADD/ADHD self-help strategies require practice, patience, and, perhaps most importantly, a positive attitude.
ADD / ADHD self-help myths
You may be holding onto misconceptions about how much you can help yourself
MYTH: Medication is the only way to solve my ADD/ADHD.
- FACT: While medication can help some people manage the symptoms ADD/ADHD, it is not a cure, nor the only solution. If used at all, it should be taken alongside other treatments or self-help strategies.
- FACT: The effects of ADD/ADHD may have led to you and others labeling you this way, but the truth is that you are not unmotivated or unintelligent—you have a disorder that gets in the way of certain normal functions. In fact, adults with ADD/ADHD often have to find very smart ways to compensate for their disorder.
- FACT: Health professionals can help you manage symptoms of ADD/ADHD, but they can only do so much. You’re the one living with the problems, so you’re the one who can make the most difference in overcoming them.
- FACT: While it is true that there is no cure for ADD/ADHD, there is a lot you can do to reduce the problems it causes. Once you become accustomed to using strategies to help yourself, you may find that managing your symptoms becomes second nature.
ADD/ADHD self-help: Tips for getting organized and controlling clutter
The hallmark traits of ADD/ADHD—inattention and distractibility—make organization perhaps the biggest challenge people with the disorder face. If you have ADD/ADHD, the prospect of getting organized, whether it be at school or home, may leave you feeling overwhelmed.
However, you can learn to break tasks down into smaller steps and follow a systematic approach to organization. By implementing various structures and routines, and taking advantage of tools such as daily planners, folders, and reminders, you can get organized and control the clutter.
Develop structure and neat habits—and keep them up
To organize a room, locker, desk, etc., categorize your objects, deciding which are necessary and which can be stored or thrown out. To organize yourself, get in the habit of taking notes and writing lists. Keep up with your newly organized structure with regular, daily routines.
- Create space. Ask yourself what you need on a daily basis, and find storage bins or closets for things you don’t. Designate specific areas for things like keys, school supplies, phone, wallet, and other smaller items that can be easily misplaced. Throw away things you don’t need.
- Use a calendar or agenda/day planner. Effective use of an agenda/day planner or a calendar (even on a smartphone or computer) can help you remember due dates and events. With electronic calendars, you can also set up automatic reminders so scheduled events don’t slip your mind.
- Use lists. Make use of lists and notes to keep track of regularly scheduled things like projects, tests, homework, and other events. If you decide to use an agenda/daily planner, keep all lists and notes inside it. You also have many options for use on your smartphone or computer. Search for “to do” apps or task managers.
- Deal with it now. You can avoid forgetfulness, clutter, and procrastination by filing papers, cleaning up messes, or taking care of small tasks immediately; not sometime in the future. If a task can be done in two minutes or less, do it on the spot, rather than putting it off for later.
Tame your ADD/ADHD paper trail
If you have ADD / ADHD, a major part of your disorganization might be with paperwork—in endless piles or strewn across your bedroom, in and around your desk, or in your locker. Take time to set up a paperwork organization system that works for you.
- Set up a filing system. Use dividers or separate file folders for different types of documents (such as handouts, homework assignments, important papers, etc.). Label and color-code your files by class so that you can find what you need quickly.
- Deal with items going home to your parents on a daily basis. Set aside a few minutes each day to deal with this “mail”, preferably as soon as you get home. It helps to have a designated spot where you can sort the mail and either trash it, file it, or act on it.
ADD / ADHD self-help: Managing your time and staying on schedule
Trouble with time management is a common effect of ADD/ADHD. You may frequently lose track of time, miss due dates, procrastinate, underestimate how much time you need for tasks, or find yourself doing things in the wrong order. Many people with ADD/ADHD spend so much time on one task—known as “hyperfocusing”—that nothing else gets done. These difficulties can leave you feeling frustrated and incapable, and make others impatient, but there are solutions to help you better manage your time.
Time management tips for ADD/ADHD
People with attention deficit disorder often have a different perception of how time passes. To align your sense of time with everyone else, use the oldest trick in the book: a clock.
- Become a clock-watcher. Use a wristwatch or highly visible wall or desk clock to help you keep track of time. When you start a task, make a note of the time by saying it out loud or writing it down.
- Use timers. Allot yourself limited amounts of time for each task and use a timer or alarm to alert you when your time is up. For longer tasks, consider setting an alarm to go off at regular intervals to keep you productive and aware of how much time is going by.
- Give yourself more time than you think you need. People with ADD/ADHD are notoriously bad at estimating how long it will take to do something. For every thirty minutes of time you think it will take you to get someplace or complete a task, give yourself a cushion by adding ten minutes.
- Plan to be early and set up reminders. Write down events and plan to arrive places fifteen minutes earlier than you need to be there. Set up reminders to ensure you leave on time and make sure you have everything you need ahead of time so you’re not frantically looking for your keys, backpack, lunch, or phone when it’s time to go.
Prioritization tips for ADD/ADHD
Because people with ADD/ADHD often struggle with impulse control and jump from one subject to another, completing tasks can be difficult and large projects can seem overwhelming. To overcome this:
- Decide what’s first. Ask yourself what is the most important task you need to accomplish, and then order your other tasks after that one.
- Take things one at a time. Break down large projects or tasks into smaller, manageable steps.
- Stay on task. Avoid getting sidetracked by sticking to your schedule, using a timer to enforce it if necessary
Learn to say no
Impulsiveness can lead people with ADD/ADHD to take on too many things at once or make too many plans throughout the week (multiple extra curriculars like sports, music, etc.). But a jam-packed schedule can leave you feeling overwhelmed, overtired, and affect the quality of your school work. Calming things down may improve your ability to accomplish tasks, meet due dates, keep on top of your work, and live a healthier lifestyle. Check your schedule first before adding something new.
ADD / ADHD self-help: Tips for staying focused and productive at school
ADD/ADHD can create special challenges at school (and at home, really). The things you may find toughest—organization, completion of tasks, sitting still, listening quietly—are the very things you’re often asked to do all day long.
Juggling ADD/ADHD and a challenging workload is no easy task, but by tailoring your work area you can take advantage of your strong points while minimizing the negative impact of your ADD/ADHD symptoms.
Get organized at School
Organize your locker, backpack, workspace, or desk, one manageable step at a time (then do the same at home in your room). Use the following strategies to stay tidy and organized:
- Set aside daily time for organization. Set aside 5 to 10 minutes a day to clear your desk and organize your paperwork. Experiment with storing things inside your desk or in folders, binders, etc. so that they don’t clutter your workspace as unnecessary distractions.
- Use colors and lists. Color-coding can be very useful to people with ADD/ADHD. Manage forgetfulness by writing everything down.
- Prioritize. More important tasks should be done first. Set deadlines for everything, even if they are self-imposed.
End distractions
Let your classmates know you need to concentrate when they are distracting you, and try the following techniques to minimize distractions:
- Where you work matters. If you don’t have your own space, you may be able to take your work to an empty area or table. When you are in class, ask to sit close to the teacher and away from people who chat. (Although, this may be different for you…maybe it’s easier for you to pay attention if you’re father away from the teacher, so you can see the “whole picture” better.)
- Minimize external commotion. When working, think about facing your desk towards a wall or ask to move to a desk against a wall, and keep your workspace free of clutter. To discourage interruptions, you could even hang a "Do Not Disturb" sign on the back of your chair. If noise distracts you, consider noise-canceling headphones or ear plugs.
- Save big ideas for later. All those great ideas that keep popping into your head? Jot them down on paper to think about them later when you have time.
Stretch your attention span
As someone with ADD/ADHD, you are capable of focusing—it's just that you may have a hard time keeping that focus, especially when the activity isn't one that you find particularly engaging. Boring lessons or classtime are hard on anyone, but for those with ADD/ADHD, they can be a special challenge. Similarly, following multiple directions can also be difficult for people with ADD/ADHD. Use these tips to improve your focus and ability to follow instructions:
- Get it in writing. If you're in a class or another gathering that requires close attention, ask for a copy of the materials ahead of time—such as class notes, worksheets, handouts, or a lesson outline. During the lesson, use the written notes to guide your active listening and note taking. Writing as you listen will help you stay focused on the teacher’s words.
- Echo directions. After someone gives verbal instructions, say them aloud to be sure you got it right.
- Move around. To prevent restlessness and fidgeting, go ahead and move around—at the appropriate times in the right places. As long as you are not disturbing others, wiggling your feet, taking a walk during a break, (for example), can help you pay attention later on.
ADD/ADHD self-help: Tips for managing stress and boosting mood
Due to the impulsivity and disorganization that often comes with ADD/ADHD, you may struggle with unpredictable sleep patterns, unhealthy eating, or the effects of too little exercise—all issues that can lead to extra stress, bad moods, and feeling out of control of your emotions. The best way to stop this is to take charge of your habits and create healthy new routines.
Eating well, getting plenty of sleep, and exercising regularly can help you stay calm, avoid mood swings, and in many cases fight the symptoms of feeling anxious and sad. Healthier habits can also reduce ADD/ADHD symptoms like inattention, hyperactivity, and distractibility, while regular routines can help your life feel more manageable.
Exercise and spend time outdoors
Working out is perhaps the best way to reduce high energy and focus issues. Exercise can relieve stress, boost your mood, and calm your mind, helping work off the excess energy and aggression that can get in the way of relationships and feeling stable.
- Exercise everyday.
- Choose something fast paced and fun that you can stick with, like a team sport or working out with a friend.
- Increase stress relief by exercising outdoors—people with ADD/ADHD often benefit from sunshine and green surroundings.
- As well as relieving stress, relaxation exercise, such as meditation, yoga, or tai chi, can teach you to better control your attention and impulses.
Get plenty of sleep
Not getting enough sleep can increase symptoms of ADD/ADHD, reducing your ability to cope with stress and stay focused during the day. Simple changes to daytime habits go a long way toward ensuring solid nightly sleep:
- Avoid caffeine late in the day. (as in chocolate, coffee, most teas, and some sodas)
- Exercise fast, hard, and regularly, but not within an hour of bedtime.
- Create a predictable and quiet “bedtime” routine.
- Take a hot shower or bath just before bed.
- Stick to a regular sleep-wake schedule, even on weekends.
Eat right
Eating healthfully can help focus, help you feel less hyper, and decrease stress.
- Eat small meals throughout the day.
- Avoid sugar as much as possible.
- Eat fewer carbohydrates (like breads, cereals, pastas), while increasing your protein intake (meat, beans, nuts, etc.).