Extra Focus

1. ADHD is more than just attention deficit and hyperactivity

Rather than characterizing those with ADHD as having an attention deficit, it would be far more accurate to say they have a dysregulation of attention.

Attention dysregulation. People with ADHD don't lack attention; they struggle to regulate it. They often pay attention to everything at once, making it difficult to focus on what's most important. This can lead to overwhelm and difficulty completing tasks.

Varied presentations. ADHD manifests differently in different people. The three main presentations are:

• Predominantly inattentive
• Predominantly hyperactive-impulsive
• Combined presentation

Beyond the DSM. While the DSM-5-TR provides diagnostic criteria, it doesn't capture the full experience of living with ADHD. Issues like motivation, hyperfocus, emotional dysregulation, and time management difficulties are crucial aspects of ADHD that aren't explicitly mentioned in the diagnostic criteria.

2. The ADHD brain struggles with motivation and task initiation

Don't try to tackle your difficult tasks first—i.e., "eat the frog first." Instead, you should "eat the ice cream first."

Interest-based nervous system. People with ADHD are primarily motivated by interest, novelty, challenge, and urgency, rather than importance. This can make it difficult to start tasks that aren't inherently engaging, even if they're important.

Motivation strategies:

• Use the "4 Cs": Captivate, Create, Compete, Complete
• Break tasks into smaller, more manageable steps
• Create personal challenges
• Gamify tasks
• Use body doubling (working in the presence of others)
• Embrace the pivot when productivity systems stop working

Building momentum. Starting with easier, more enjoyable tasks can help build motivation and momentum for tackling more challenging work later. This "eat the ice cream first" approach contrasts with traditional productivity advice but often works better for the ADHD brain.

3. Time perception and management are significant challenges

People with ADHD have a complicated relationship with time. We don't seem to perceive it the same way as most neurotypical people.

The clockless mind. People with ADHD often struggle with time perception, experiencing only two states: "now" and "not now." This can lead to chronic lateness, procrastination, and difficulty estimating how long tasks will take.

Strategies for better time management:

• Use visual timers to make time more tangible
• Create time-based goals instead of outcome-based ones
• Make micro-commitments to get started
• Learn to say no to avoid overcommitting
• Keep a historical time log to improve future estimates

Urgency vs. importance. The ADHD brain often prioritizes urgent tasks over important ones, even when the important tasks have greater long-term impact. Finding ways to make important tasks feel more urgent can help overcome this tendency.

4. Memory difficulties impact daily functioning

It turns out I struggled with prospective memory. Prospective memory is essentially "remembering to remember," or remembering later to do something you planned to do.

Working memory limitations. People with ADHD often have a more limited working memory, making it difficult to keep track of multiple pieces of information at once. This can lead to forgetfulness and difficulty following multi-step instructions.

Prospective memory challenges. Remembering to do things in the future is particularly difficult for those with ADHD. This can lead to missed appointments, forgotten tasks, and strained relationships.

Strategies for improving memory:

• Make things visual (e.g., whiteboards, sticky notes)
• Create "action anchors" to serve as physical reminders
• Use apps and digital tools for reminders and organization
• Implement "drop zones" and "launch pads" for essential items
• Double-check instructions and write things down
• Use the "count on it" technique for remembering routines

5. Emotional intensity and rejection sensitivity are common

People with ADHD rarely have these control pedals. Mostly we just have a turbo button. And an inconsistent one to boot.

Emotional dysregulation. People with ADHD often experience emotions more intensely than others. This can lead to rapid mood swings and disproportionate reactions to both positive and negative stimuli.

Rejection Sensitive Dysphoria (RSD). Many with ADHD experience extreme emotional reactions to perceived rejection or criticism. This can lead to:

• People-pleasing behaviors
• Social anxiety and withdrawal
• Intense anger or sadness in response to minor slights

Managing emotional intensity:

• Expand your emotional vocabulary to better understand and articulate feelings
• Use a mood journal to identify patterns and triggers
• Create space during intense emotional reactions
• Remember past positive experiences with others during conflicts
• Practice labeling emotions to gain perspective

6. Shame and imposter syndrome frequently accompany ADHD

People with ADHD are often crushed by the weight of shame.

The shame spiral. Years of perceived failures and falling short of expectations can lead to intense feelings of shame. This shame can be triggered by minor mistakes or setbacks, leading to a negative spiral of self-doubt and self-criticism.

Imposter syndrome. The combination of past struggles and difficulty remembering successes can lead many with ADHD to feel like frauds, even when they're successful. This can hold them back from pursuing opportunities or fully embracing their achievements.

Combating shame and imposter syndrome:

• Create a "smile file" of past successes and positive feedback
• Challenge negative self-talk with evidence of past accomplishments
• Seek therapy or support groups to work through deep-seated shame
• Practice self-compassion and recognize that mistakes are part of being human
• Educate yourself and others about ADHD to reduce stigma and misunderstanding

7. Strategies can help manage ADHD symptoms effectively

This knowledge allowed me to forgive myself for the areas where I fell short of other people's standards—and my own. It gave me a new perspective on how my brain worked, pushing me toward a better way to live.

Knowledge is power. Understanding how the ADHD brain works can be transformative, allowing individuals to develop strategies that work with their unique neurotype rather than against it.

Key strategies for managing ADHD:

• Tailor motivation techniques to the interest-based nervous system
• Use visual aids and external reminders to compensate for memory difficulties
• Implement time management tools that make time more tangible
• Develop emotional regulation skills through practice and self-awareness
• Build routines and habits that work with ADHD tendencies
• Seek support from others, including professionals and peers with ADHD

Embracing strengths. While ADHD presents challenges, it also comes with unique strengths such as creativity, hyperfocus, and the ability to think outside the box. Learning to harness these strengths can lead to greater success and fulfillment.

Last updated: August 25, 2024