​A new film about three young men who foiled a 2015 terrorist attack suggests that two of them may have also wrestled with ADHD.

The 15:17 to Paris tells the true story of three friends who were in the right place at the right time: College student Anthony Sadler, National Guard Specialist Alex Skarlatos and Airforce Medic Spencer Stone. While traveling from Amsterdam to Paris by train on August 21, 2015, they confront a terrorist, saving the lives of more than 500 people. 

Early in the film, a flashback scene shows both Alex and Spencer’s moms meeting with their sons’ frustrated teacher. The teacher doesn’t know what to do with two adventurous boys who can’t focus and who stare out the window. With judgment, she states that the boys should take ADD medication or they might self- medicate in the future. The moms are horrified at the thought of their son’s being “drugged” and basically tell the teacher off.

We don’t know, for sure, if these young men had ADHD. The film shows that they certainly had many of the traits, including impulsivity and the inability pay attention. They were oppositional at times (especially to authority figures), did poorly in school, and seemed not to fit in with their peers. They did, however, have a vibrant teacher along the way who inspired them to succeed, honing in on their interest in the military.

The school situation shown in the film is actually quite typical for young people with ADHD. Many students struggle to find their way in what feels like a hostile school environment. Most people want to succeed and do well. If they are not doing well, it’s important to find out why not. What is getting in the way? Frequently, behavioral issues stem from academic difficulties.

The first step for people who suspect that they might have ADHD is to pursue a comprehensive diagnosis, which may include educational testing. With a diagnosis, schools can make accommodations that help to level the playing field, such as a 504 Plan.

Medication can be a frontline treatment, allowing students to focus for the first time in their lives. We know that 70 to 80 percent of people with ADHD have a good response to medication. ADHD medication supplies two brain chemicals—neurotransmitters—that are in short supply, namely dopamine and norepinephrine. This helps to get the brain “online” or in focus, sort of like wearing eyeglasses to see the blackboard. 

We know from research that the two most effective treatments for ADHD are medication and behavioral modification, such as cognitive behavioral therapy or ADHD coaching. In addition, strategic school support can go a long way.

The movie shows that Anthony, Alek, and Spencer eventually find their direction in life, but not without some significant hurdles. If indeed they did have ADHD, one wonders the difference effective treatment might have made. Sometimes what appears to be a weakness is a strength not yet developed. When faced with great opposition, the young men who once “found trouble” decide to run toward danger, taking down a terrorist.

The Clint Eastwood film, based on a book of the same name, has a happy ending: Each young man is honored for his bravery. As he concludes his portion of the book, Anthony makes an interesting comment. It says: “He felt grateful, beloved, and proud. He felt able. He felt for the time being that things were all right in the world.”
​
It echoes what I’ve found to be true in my coaching practice: When people with ADHD receive the right support, they can be among the most successful.
 

​Last month, members of our ADHD support group shared their personal stories of success. As I listened, it became clear to me that when people received good treatment for ADHD, they moved ahead. They were no longer buried under the traits of ADHD. Instead of living their “ADHD,” they were living their lives: improving relationships, changing jobs, going back to school, and more. As they stepped forward, they wanted more from life.
 
Most of us make New Year’s resolutions, wanting something to be different in our lives. How do people with ADHD approach change, and what does it look like?
 
According to one popular theory, change is a gradual process that involves several stages over time. This differs from viewing change as one-time event, such as stopping smoking or overeating. Based on over two decades of research, (Prochaska and Velicer, 1997) the transtheoretical model found that individuals created change by moving through a series of stages. The right support in each stage was vital to the change process.
 
Five Stages of Change
Precontemplation: In this stage, we can’t see what the problem is.  Everything seems hopeless, and we might doubt our ability to change.
Contemplation: In the contemplation stage, we know that we are stuck, but we’re not sure we want to do what’s necessary for change. We see the pros but also the cons. Knowing the destination, we don’t have the readiness to go there.
Preparation: In the preparation phase, we have a plan in place and are making the final adjustments necessary to change behaviors, but we’re not completely on board with change.
Action: Once we are in action, we are working our plan with structures in place that allow us to succeed and to move toward our goals.
Maintenance: In this final stage, we check that we’re where we need to be and learn how to press the ‘reset’ button.
 
Obstacles to Change
Why is change so hard for people with ADHD? There are many reasons. You might be staggering under the symptoms of untreated ADHD. Or you face executive skills challenges, such as being able to get started, plan, organize, or manage time. You might be newly diagnosed with ADHD and not even be aware of the role that ADHD has played in your struggles.
 
You may have tried to move ahead, but you really weren’t sure what type of help that you actually needed. Even if you know what help is needed, there can be the challenge of finding a provider in your area. Needless to say, the road to lasting change can be rocky.
 
Most of us want to succeed and do well in life. If we haven’t succeeded, why not?  What has gotten in the way?
 
An ADHD coach can help you in sorting out the pieces of the puzzle, walking alongside you as you create the life you really want. Are you ready to start moving ahead? Call today for your complimentary session!

When a child always “forgets” to do his homework, leaves a trail of mess in his wake, and constantly interrupts others in conversation, it’s easy to conclude that he’s a bad kid. Or that his parents are doing something wrong. Maybe they let him spend too much time playing video games.

You may know an adult who is frequently late, scattered, and who procrastinates.  They may overpromise and under deliver, starting projects that they never seem to quite finish.   

But what if there’s another reason for the child’s or adult’s behavior?  One that is as closely linked to their biology as their height or hair color? Between 5 and 11 percent of American children have been diagnosed with attention deficit hyperactivity disorder (ADHD) as well as 1 in 25 adults.  This neurological  condition is often clouded by stigma and misunderstanding. Some people question whether it’s a legitimate diagnosis or just an excuse for people who don’t quite fit into modern society.

There is overwhelming scientific proof that ADHD is a real disorder, and that it’s been around for several hundred years. There’s also strong evidence that treatment works, and that it can help people with ADHD enjoy both personal and professional success.

ADHD Brains Are Different 

People diagnosed with ADHD share a common set of traits, including inattention, excessive activity, and impulsivity. It turns out that they have similar brains, too. Using MRIs and other brain imaging techniques, scientists have found that the brains of people with ADHD are distinctly different from those without it.   

Russell Barkley, a professor of psychiatry and neurology at the University of Massachusetts Medical Center, has been studying children with ADHD since 1973. During an interview for the PBS show Frontline, Barkley said there’s an extensive amount of research showing that certain parts of the brain, particularly in the right frontal area, are smaller and less developed than they should be.  

As it turns out, Barkley said, “these regions are absolutely crucial for inhibitions and for thinking before you act—for self-control.”

However, this does not mean that individuals with ADHD are not intelligent.  ADHD is not an intelligence deficit, but rather a performance deficit.

ADHD Has a History

Although the term “ADHD” is only 30 years old, you’ll find descriptions of people with similar symptoms that date back to the 1700s.

Some claim the story of “Fidgety Phil” is one of the earliest examples of ADHD in literature.  In 1844, the German physician Heinrich Hoffmann started creating illustrated children’s stories. The second edition of his book, printed in 1846, includes the story of Fidgety Phil. In it, Hoffmann illustrates a family conflict at dinner caused by the behavior of the son, who can’t seem to heed his father’s warnings to keep all four chair legs on the floor. The story ends with Phil falling over, along with the food on the table. 

Many authors claim that the scientific observance of ADHD started in 1902, when a British pediatrician noticed that some children could not control their behavior the way a typical child would, although they were intelligent. The pediatrician, Sir George Frederic Still, described ADHD as “an abnormal defect of moral control in children.”
Still, no one knew what caused ADHD symptoms throughout much of the 20th century.

It wasn’t until 1968 that the American Psychiatric Association (APA) formally recognized ADHD as a mental disorder and gave it a name: hyperkinetic impulse disorder. Over time, scientists realized that hyperactivity wasn’t always a symptom of the disorder. In 1980, it became attention deficit disorder (ADD) with two subtypes: one with hyperactivity and one without.

In 1987, it was renamed ADHD, a term still used today.

The disorder is recognized by all major medical associations, including the American Psychiatric Association, the American Medical Association, the American Academy of Pediatrics, and the National Institutes of Health. Plus, the Americans with Disabilities Act and other disability laws protect the rights of people who have been diagnosed with ADHD.

ADHD Treatment works! 

As the number of people with ADHD has increased, so has the need for treatment. Stimulant medications, like Ritalin or Adderall, have been effective at improving the performance of people with ADHD. They are the most common form of treatment today. Even with medication, people with ADHD still struggle to cope with the daily challenges of life. That’s where behavioral modification approaches come in, such as coaching or cognitive behavioral therapy. Studies have shown good results from multimodal treatment.

So, while there may be debate in some circles about whether ADHD is real, there is no controversy among practicing scientists who have devoted their careers to this disorder, according to Barkley. “The science speaks for itself,” Barkley tells Frontline. “And the science is overwhelming that the answer to these questions is in the affirmative: it's a real disorder; it's valid; and it can be managed, in many cases, by using stimulant medication in combination with other treatments.”

Learn More! 

If you suspect that ADHD is causing problems for you or someone you know, find out how an ADHD coach can help.  Discover strength based strategies for success that are customized to you. Become empowered!  You have nothing to lose and everything to gain.

Your first session is always free. Request one today! ​

This article is PART TWO in an exciting series titled, "Sensory Strategies for Success."

In our last blog, we talked about how sensory strategies increase stimulation—and therefore focus—for people with ADHD. How exactly does this happen? The answer lies deep within our brains.

We have two motion-triggered senses there that work in conjunction with our five basic senses: sight, hearing, touch, taste, and smell.  The vestibular sense makes you aware of gravity, balance, rhythm, and motion. The proprioceptive sense lets you know how hard your muscles, joints, tendons are working and gives you an awareness of body position.

According to Sara Wright and Roland Rotz, who wrote Fidgit to Focus, the vestibular and proprioceptive senses are involved in all motor activity, because they involve movement and rhythmic activity so crucial to self-regulation. These senses work on an unconscious level in our brain circuitry with our other five senses. That’s where we get the term “sensory motor.” Generally speaking, when we add movement to any of our other senses, it enhances their effectiveness and upgrades our ability to focus.

Most of us with ADHD need a sensory motor strategy when we have to sit still for any extended period of time, whether at school, work or church. While we may need to move in some way while seated, the movement needs to be respectful and not distracting to others. 

This might look like chewing gum, eating lemon hard candy, or standing up to complete a task. All three of these strategies involve movement. The first two are enhanced by the sense of taste. Lemon is a particularly good choice, because its scent and flavor enhance focus.

Wearing a compression shirt underneath your clothing can give proprioceptive input that leads to calm and focus. Playing with fidgets—anything from stress balls to your car keys—can provide the movement, visual, and tactile input you need to pay attention while the rest of your body must be still. It can also be helpful to sit in the back of a meeting or in an aisle seat, so that you can move, if necessary.

Keeping colored pens and paper with you can make a huge difference in your ability to focus. This sensory motor strategy might look like taking notes, coloring or doodling in order to pay attention.  We know that the moving brain is the working brain.  The person who looks like he can’t settle down may, in effect, be moving in order to focus. Hyperactivity is an outward indicator that the brain is not active enough!

Students with ADHD can do very well in school when they have a moving seat, like the Disc ‘o’ Sit, or bouncy bands on their chairs. Students may also find that they read more effectively while sitting on an exercise ball or in a rocking chair, or when they are using a standing desk.

Think about times in your day when you are expected to be seated. What strategies could you use that would add movement and increase focus?
​
If you’d like help, an ADHD coach can support you in creating daily strategies for success. Call today for your complimentary session!  

This article is PART ONE in an exciting summer series!

Have you ever been told to work in a quiet place, like the library, only to find that the silence was so deafening, you couldn’t get anything done?

Maybe you went to Starbucks instead. All of the loud sounds helped to calm the chatter in your head, UNTIL that person sat right next to you and started a conversation on their phone.

Individuals with ADHD have a unique brain wiring. When most people work on a task that requires a great deal of concentration, activity in the prefrontal cortex increases. When people with ADHD concentrate, activity in the prefrontal cortex decreases, according to brain expert Dr. Daniel Amen.

The prefrontal cortex has been called the brain’s command center, or CEO. It’s the part of the brain that allows us to start, follow through on tasks, plan, organize, manage time, shift from task to task, and modulate emotion. It requires a certain amount of activity in order to work properly.

Sensory strategies play an important role in increasing stimulation for the ADHD brain. When we increase stimulation, we increase focus.

Sara Wright and Roland Rotz wrote an excellent book called Fidget to Focus. Its subtitle reads, “Outwit your Boredom: Sensory Strategies for Living with ADHD.”

Our nervous system must be in a state of alertness that is appropriate for each activity we have to do, the authors write. When we can do this, we are self-regulated. People with ADHD can hyper focus on tasks that are stimulating or interesting, but we have a much harder time with tasks that are routine or boring. For the person with ADHD, interest equals focus.

So what does this look like in everyday life? It typically involves doing two things at once: A necessary task alongside an enjoyable activity. One of the most helpful strategies for me is having a flat-screen TV in the kitchen. When I am doing tasks that are routine (boring), like emptying out the dishwasher or washing dishes, I can put on a TV show (boosting interest/focus). My mind is then centered on one story instead of the 500 ideas running around in my head. This acts like a filter and helps me move from A to B. When I add stimulation or interest to the task of doing dishes, I can actually do them.

Think about a routine task that is difficult for you. How can you add something interesting to give you the extra stimulation and focus you need to get the job done?

Add that activity to your routine for a week and note the results. Were you able to accomplish more? Do you feel better than you did before?

An ADHD coach can support you in figuring out strategies for success, like this one.  Call today for your complimentary session!

Have you ever struggled to plan something that had many steps? If you’re like me, you’ll start a project with great ambition and enthusiasm. Even though you are determined, somewhere along the way you hit a roadblock. Unsure of how to move forward, your anxiety grows, and you might just seek out something more interesting! Mind mapping is a powerful process that can help you sidestep those roadblocks and achieve your goals.
Mind mapping can be useful for any project or task that will take longer than two hours. It’s especially helpful for long-term projects that extend over days or weeks. For students, this might look like completing a book report or writing a paper. Adults might wrestle with a project at work, an event, or with tasks like paying taxes, managing paper, or clearing out clutter. The more steps there are in a task, the greater the potential for breakdown.
It works by helping you to break down a goal into many smaller parts to create a systematic plan. It is a very important tool that sidesteps many of the challenges faced by people with ADHD. This would include executive skills such as organizing, prioritizing, sequencing, pacing, and estimating time. Mind mapping is also an excellent brainstorming tool, because you get the pieces of a project out of your head and onto one piece of paper.
Here is how to do it:

1. Find a piece of blank paper and some colored pens.
2. Make a circle in the center of the page and put your goal or topic inside of it.
3. At the top right-hand corner of your paper, put your due date or deadline. Back up your deadline up by two days to allow for margin.
4. Brainstorm all the pieces or parts of your task, not necessarily in order, by drawing spokes from your center topic and labeling each one.
5. Estimate how long that you think each of these specific tasks will take and write it next to each. Your mind map might look something like this. 
6. Number each piece of the project in the order that you will do it.
7. Ask yourself how much time you have to give to this task on a daily or weekly basis. Considering the deadline, do you have enough time to accomplish this task?
8. Evaluate and Reset:  If time is short, you may need to adjust your plan. Look at the tasks before you. Consider these three important words: simplify, delegate and eliminate. Also, identify who can help. Here’s what your mind map might look like, by the time you’re done. 
9. On a clean sheet of paper, list the original or revised steps of your plan, in order.
10.  Here’s the most important part:  Schedule your task by writing the steps in your planner at the day and time that you plan to accomplish them.

You’ll be amazed by how much more you get done, just by following this process.
Like any new skill, your mind mapping ability will improve with practice. You may find it difficult to break a project down or estimate how much time you’ll need to complete each part. If that’s the case, consider enlisting the help of a supportive friend or an ADHD coach. A coach can also provide additional tools, education, and resources to aid your success.
For more information about goal-setting, check out last month’s blog post. If you’d like support in achieving your goals, give me a call to schedule a free session.  Eliminate frustration and achieve your goals!
Sign up for your complimentary session today! 

What makes the subject of goals so terrifying for people with ADHD? It is not that we don’t want more in life. We do, but we really aren’t sure just how to get there! We can think and think about this, get more overwhelmed, and then give up! It is not that we don’t care. We actually care a great deal. So exactly what gets in the way for us, and what can we do about it?

The traits of ADHD
The first stumbling block is ADHD itself. Achieving goals typically requires some level of organization, self-discipline, and persistence. Traits associated with ADHD often run counter to them. Let’s look at the three types of ADHD.

• Inattentive type. Some common challenges include not paying close attention to detail, difficulty sustaining attention, becoming easily distracted, avoiding activities that require sustained mental effort, being forgetful, and having difficulty organizing tasks and activities. Need I say more?
• Hyperactive/Impulsive type. Symptoms might look like acting fidgety or being “driven by a motor,” talking excessively, interrupting or intruding on other’s conversations, blurting out, or having trouble waiting your turn.
• Combined type. You might experience some or all of the above symptoms. 

Many of the tasks associated with being organized are tasks a person does sitting down, like using planner, sorting papers, or doing taxes. For someone in constant motion, it’s a challenge to sit down in the first place – most certainly when you are trying to complete a task that doesn’t come easily.

Take a few minutes to reflect on what went well in 2016
 
As the year draws to a close, it is a time for reflection. Where have you been and where are you going?
In our fast-paced world, it is easy to get caught up in the business of day-to-day life. Those of us with ADHD may be working extra hard as we seek to manage our ADHD or support our family members with ADHD. What if we were to pause this holiday season to celebrate all of our accomplishments and to even dream about what might be possible in the new year?
Here are a few questions to help you get started!

As you think about the past year, what do you feel good about?
People with ADHD so strongly identify with our challenges that we don’t focus enough on what went well. As the saying goes, what we pay attention to grows!
 
What steps forward have you taken?
No step is too small. As the quote by Lao Tzu states, “the journey of a thousand miles begins with a single step”. Sometimes if feels as if take three steps forward and then go back two.  In the end, we ARE moving ahead.  It is about progress, not perfection!
 
List the strengths that allowed you to accomplish these tasks.
Recognizing and honoring your accomplishments is vital. I know several people who have persevered in the face of great odds, having developed resilience and tenacity. Often we undervalue our strengths, because it feels effortless to operate in our area of strength. As you look at your strengths, don’t forget to include your character traits. Perhaps you’re kind, honest, generous, or helpful. These are beautiful strengths that are not based on performance.
 
What have you learned about ADHD that supports you in your daily life?
Understanding ADHD is key to experiencing success with ADHD. Knowing that your brain is wired differently is important. My brain is like a car that goes very fast, but it needs a little help getting turned on. Dopamine is one brain chemical that I run short of. When I take medication, it acts like transmission fluid for my car, which allows the ignition to start the engine.
While some tasks are a challenge for people with ADHD, others things we do better or more quickly than anybody we know! Though ADHD impacts every developmental phase and every area of life, once I understand how it affects me, I can leverage my strengths against those challenges. If I know paperwork is difficult for me, I can ask someone to sit with me at the table to act as a paper partner. Being able to solve problems and ask for help is important. If everyone were good at everything, there wouldn’t be more than 4,000 different occupations in the world. Find out what you do well and do it. Hire out the rest!
 
What have you learned about your own ADHD and how it presents itself?  
I know, for example, that I tend to have more energy in the evening. So instead of trying to be a morning person, I capitalize on the energy I have later in the day.  That is the time to load my van for the upcoming day, review my planner, or to gas up my car.
 
What tips, tools and strategies have you used that have made a difference for you? 
Interest equals focus when you have ADHD. Facing something undesirable, you may struggle to even start. Here are three tricks that work for me.

• Piggy backing. I like to piggyback dull tasks with something I enjoy. Start by asking yourself: What can I add to the task at hand to make it more doable? If you have to sort through papers, could you turn on Netflix or watch a video?
• Energy transfer. If you’ve just completed something that energizes you, connect that energy to a boring task, like hanging up clothes.
• Rewards. Rewards can go a long way in motivating you to get a task done. For example, you could reward yourself for completing an exercise class by making a coffee run to Starbucks.

These are three that work for me. What tricks work for you?
 
What would you like to be able to say about your life one year from now?  
 I would like to say that my life is more balanced. Self-care is a big area for most of us, ADHD or not. Getting enough sleep, eating in a healthy way, exercise, and building community are all important areas to me. What is important to you?
 
Looking for a New Year’s resolution that you can keep? Resolve to get the support you need to become the person you’ve always wanted to be.
 
To learn how ADHD coaching can support you in creating change in your life CLICK HERE, and then call for your complementary session today!

Download a worksheet to help you reflect on the past year and plan for the upcoming one!

Sleep is important for good health, but it’s often an area of tremendous struggle for people with ADHD.
 
For as long as I can remember, I’ve wrestled with insomnia. Like many people who have ADHD, my struggle starts with going to bed. I’d rather stay up late, doing something more interesting. Once I finally make it to bed, it’s hard to fall asleep. I toss and turn, struggling to fall asleep and stay that way. But at some point I do, because it’s hard to wake up in the morning. The impact of ADHD is felt around the clock.
 
I’ve attempted numerous methods over the years to address my sleep challenges, including avoiding electronics in the evening, going to bed earlier, reading when I couldn’t fall asleep, and taking supplements of melatonin, a sleep-inducing hormone. But nothing worked all of the time.
 
So when I heard a speaker explain that experiencing bright light daily could not only boost one’s mood, but also promote a healthy sleep-wake cycle, I was eager to try it.  That very day I went home and dusted off an old “bright light,” to see if the theory would work. And I have been amazed. For the past month, I have been able to fall asleep around 10 p.m.  Before that, I had been staying up until 2 a.m.!
 
Here’s why it works, according to Leslie Wade, a registered nurse and social worker who helps veterans cope with post-traumatic stress disorder and its side effects, which include insomnia.
 
In the fall and winter, we are exposed to less light as the days grow shorter. Our internal clock responds by reducing the production of brain chemicals, such as serotonin and melatonin. When these chemicals get out of balance, it can affect our moods and sleep patterns.
 
Getting an adequate supply of light in the morning can help reset your inner clock and improve melatonin production at night. Melatonin is an antioxidant and hormone that naturally occurs in the body. Bright light therapy can support individuals with ADHD in the area of sleep onset that is the ability to shut our minds off in order to fall asleep. Many of us who are night owls resist going to bed early because we know that we won’t be able to fall asleep, anyway.  For teens and young adults, ADHD can look more inattentive by day, and more hyperactive by night. Teens and young adults will often maintain a rigid schedule for school and then crash on the weekends, often sleeping until 11 a.m. or 12 noon. According to expert Wade, this is like putting your body through jet lag, each and every week. When sleep-wake cycles are normalized, we can not only fall asleep at night but also wake more easily in the morning, another struggle for people with ADHD. What can help?
 
1.     Using a full-spectrum light box in the morning for 30 minutes while you are doing other daily activities, such as checking your e-mail or getting ready for work. You want to be sure that the device yields at least 10,000 lux, a measure of the light’s intensity in the space where you’re using it. Normal daylight is upwards of 200,000 lux.
2.     Keep blue light to a minimum in the evening, especially one hour before bedtime. Blue light is extremely alerting and delays the release of melatonin. Electronic devices, such as televisions, computers, and tablets, are common sources of blue light.
3.     Wear amber goggles to minimize your exposure to blue light in the evening.
4.     Dim your lights in the evening and keep your bedroom dark. If you can see your hand one foot in front of you, then your space has too much light, according to Wade.
5.     Hang light-resistant curtains in the bedroom.
6.     Wear a sleep mask at night to keep out light.
7.     If you do wake up in the night, be sure to keep the lights very low.
8.     Create a night time routine that supports the transition to sleep.
 
To learn more about the connection between light and sleep, check out the excellent book by Michael Terman, Ph.D., and Ian McMahan, Ph.D., called Chronotherapy: Resetting your Inner Clock to Boost Mood, Alertness, and Quality Sleep. ( amazon link)
 
Check out The Center for Environmental Therapeutics (www.cet.org)
 
To find sleep products click here (www.litebook.com)
   
To discover additional resources on sleep, including a video library, click here (www.sleepfoundation.org )
 
As in any area of health, consult your health care provider as to the effective use of bright light therapy.  While it’s generally safe, there are some conditions, such as Bipolar Disorder that require special supervision.