ADHD Adult Resources

ADHD is an executive function disorder that can impact various aspects of both the patient's and their family's lives. Beyond challenges with focus, ADHD can influence social interactions, work performance, financial stability, safety, and emotional and physical well-being. While medications can help address some of these issues, they are not a cure-all.

Therefore, treatment typically involves a comprehensive approach that may include adjustments to diet, increased physical activity, various forms of therapy, and specific supports for executive functioning. Below is a list of resources that can help you better understand ADHD and explore strategies for managing its effects.

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Addressing external factors can significantly reduce the symptoms associated with ADHD. However, it's important to remember that ADHD and its comorbidities vary from person to person, so the effectiveness of these strategies may differ for each individual.

Good Sleep Hygiene: To improve sleep quality, avoid using cell phones, computers, tablets, and video games for at least an hour before bedtime. Your bed should be reserved for sleeping, not for activities like studying, texting, or gaming. Research suggests that a cooler room temperature, ideally between 68 and 72 degrees Fahrenheit, can promote better sleep.

Neurofeedback Treatment: Neurofeedback is an advanced form of biofeedback that can enhance executive function by making positive structural changes in the brain. Here, you can learn more about this innovative approach: https://www.verywellmind.com/neurofeedback-treatment-for-adhd-5271502

Exercise & Sports: Numerous studies highlight the benefits of regular exercise for managing ADHD symptoms. Exercise helps expend excess energy, fosters mindfulness inherent in athletic activities, and improves balance (more on this below). Aim for at least 30 minutes of aerobic exercise daily, six days a week.

Balance Training: Activities that require balance and coordination are particularly beneficial. Strengthening the cerebellum, the part of the brain responsible for balance, can help mitigate some ADHD-related challenges. Sports like yoga, surfing, biking, soccer, ice skating, gymnastics, snowboarding, skiing, and martial arts all incorporate significant balance. However, be cautious of any programs that claim to completely cure ADHD through balance or cerebellar reset techniques, as such claims are often exaggerated.

Diet: Diet plays a crucial role in managing ADHD. While some diets can be strict, a common recommendation is to avoid processed and high-sugar foods, although this can be challenging. See this page for more info: https://chadd.org/about-adhd/nutrition-and-adhd/

Supplements: Certain supplements may support ADHD management. However, it's essential to consult with your healthcare provider before trying supplements like saffron or caffeine, as they may interact with other medications. Here are some supplements to consider:

• Saffron

• Magnesium

• Omega-3 Fatty Acids

• L-theanine

• Caffeine

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For adults with ADHD, there are several excellent podcasts:

• I Have ADHD: https://ihaveadhd.com/podcast/

• ADDitude's ADHD Experts Podcast: https://additudemag.libsyn.com/

• More Attention, Less Deficit – Success Strategies for Adults with ADHD by a therapist that we work very closely with, Ari Tuckman, PsyD:https://adultadhdbook.com/more-attention-podcast/

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If you prefer books, here are some highly recommended reads for adults with ADHD. Be sure to check out the summaries and reviews to determine which might be most helpful for you:

• ADHD 2.0 by Edward Hallowell offers a comprehensive overview of ADHD and coping strategies for adults.

• The ADHD Effect on Marriage is an essential read for couples, addressing both the partner with ADHD and the one without.

• A Radical Guide for Women with ADHD focuses on the unique ways ADHD affects women.

• Order from Chaos provides practical advice from someone with ADHD on how to stay ahead of the disorder.

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Written by:

Joseph Gagnon Jr.