I recently watched a wonderful film, The King’s Speech. It is the true story of Prince Albert of England, who struggled with a rather severe speech impediment. He had not been helped by any number of professionals from whom he sought treatment. His wife, in great desperation, reaches out to Lionel Logue, an Australian actor and speech therapist with a great deal of experience in the area of wartime trauma.

The path to speaking with confidence was clearly not a linear one, but it is Lionel who makes the difference for the prince. At the end of the film we hear the landmark speech that Prince Albert delivers, announcing that a state of war exists between Great Britain and Germany. The prince, now King George VI, literally “finds his voice.” With nothing standing in his way, he is able to galvanize Londoners for the grim fight ahead. 

​What’s blocking you?

What are the traits of ADHD that get in the way for you? Managing these symptoms can be the gateway to living the life that you’ve always wanted, but perhaps you never thought possible.

The best treatment for ADHD is multimodal, that is, combining two or more types of therapy to create a recipe for success. We do know, according to research, that medication and behavioral interventions are frontline treatments that create the greatest change over time.
 
Why is it so hard for people who suspect that they have ADHD to get the help that they need?

Here are a few reasons:

1. There is still a lack of public education regarding ADHD. Therefore, there is a great deal of misinformation out there, especially regarding medication.
2. Due to stigma, many fear the label. Who really wants to receive a diagnosis that includes the word “deficit” in its title? Many have struggled for years at home, at school, and in the workplace, feeling less than adequate. Attention deficit-hyperactivity disorder is a poor title anyway, as ADHD is a disorder of regulation. Sometimes we have too little focus, and sometimes we can focus and do tasks faster than anyone we know!
3. Navigating the treatment maze can be challenging. It starts with finding a provider. Some providers are more knowledgeable than others regarding ADHD. If a provider states that they work with ADHD, and yet do not seem to have a true understanding of the disorder, it can be demoralizing. You might think, “there must really be something wrong with me because this provider can’t help me.” It takes courage to get help in the first place; we fear getting pushed down a little further. We want to be seen from a strength-based perspective, not objectified by the disorder. It is easy to identify a problem, but it’s much harder to find a solution for that problem.
4. There are co-existing conditions that can sometimes make an ADHD diagnosis challenging. In addition, many women with the disorder have been misdiagnosed. They receive treatment for anxiety and depression, instead. 
5. You are tired of struggling for so long and have given up hope. Many with ADHD have a sense of learned helplessness. We become accustomed to relying on others instead of developing our own capabilities. ADHD is not our fault, but it is our responsibility!
6. You realize that the life you are living will require change on your part, and change can be frightening. Acknowledging the impact ADHD has had on your life can be overwhelming, especially for adults diagnosed later in life. Dealing with the residual issues of ADHD is a process, which ADHD coach Joyce Kubik likens to “unpacking your suitcase.”

 
Facing the truth about your life is brave. It takes courage to admit that you have a problem. In the end, it is what it is. You can’t fight an enemy that you don’t know. Stepping up to get the diagnosis can the beginning of a new life. There can be a sense of relief and validation from having a diagnosis that explains so much.

One thing I have seen is that when people receive good treatment, it changes their view of themselves. There is more available energy for living life. People want more and expect more!

What if everything that you believed about yourself isn’t true? With support, you can “shed your old skin,” and emerge to take a larger place in the world. Knowing where your ADHD shows up and what to do about it is empowering. For the first time, you experience a sense of control over your life. 

Start living your life, not the symptoms of ADHD!

See how an ADHD coach can make a difference. Sign up for your complimentary session today!

Ever feel like you’re swimming upstream or swimming against the tide? If so, you are not alone. Many people with ADHD feel this way!

I was recently on a cruise. One day while walking along a hallway, I noticed carpeting with fish swimming forward to help passengers remember which way the front of the ship was. As I looked at all of the gold fish moving in one direction, I noticed a few red fish swimming in the opposite direction! The little red fish, all by himself, might represent the journey of a great many people with ADHD. This could be you. Perhaps you:

• Struggled in school, wondering why it took you twice as long as everyone else to complete your work.
• Knew that you were smart, but couldn’t see how to get over the finish line like other people.
• Are an entrepreneur, working from home, trying to stay on top.
• Are a woman caring for a family, staying up late in order to get things done.
• Are overwhelmed on the job, falling behind on emails and projects.
• Are an adult who is newly diagnosed and are having a hard time navigating the treatment maze.

How does the little fish get turned around, in order to swim upstream? Some of the best ways to start swimming forward are to:

• Get a diagnosis.
• Explore medication options.
• Check for learning challenges or disabilities.
• Seek out behavioral interventions, such as cognitive behavioral therapy or coaching.
• Exercise regularly.
• Eat an ADHD-friendly diet, which includes protein and fish oils.
• Educate yourself about ADHD.
• Join an ADHD community.

In a larger sense, swimming against the tide is not bad thing. It is, at times, downright necessary. Who wants to be like everyone else, anyway? You may wish to swim in another “school” or catch a different current. Knowing what you need to make it upstream, (that is, understanding how your ADHD shows up and learning what to do about it) will ensure that you get there. Swimming alongside other “red fish” will make you feel less alone. Your journey will be based on your own unique brain wiring. You will reach your destination, yet by a different path.
If you are tired of fighting the current, consider calling today for a complimentary coaching session!  

Learning that you or a loved one has attention deficit hyperactivity disorder can be an emotional experience. While a medical diagnosis may answer some of your questions, it may leave you asking a million more. That’s why resources are so important. They can help you better understand how ADHD works, how others have overcome its challenges, how to speak up for yourself, and how to obtain the treatment needed to manage ADHD symptoms successfully.
 
When I was diagnosed with ADHD as an adult, it felt as if my entire world had been turned upside down. It was sobering to receive a diagnosis with the word “deficit” in it, not to mention having to show my driver’s license in order to pick up ADHD meds. When I asked about resources at the doctor’s office, the nurse said, “We gave you the pamphlet, didn’t we?” For real? That’s not good enough! You have the diagnosis; now you need answers. How do you begin navigating the treatment maze? And what does it really mean to have ADHD?
 
Knowledge is power. When you understand the disorder and how it works, you can approach it in a way that is strength based. That is, you learn that you are a unique person with gifts, talents, and abilities, and you also have ADHD. You are not ADHD.
 
Connection is important, as well. A disorder such as ADHD can be isolating. You learn that you’re not alone. This is one of the reasons that I started an adult support group and classes. Realizing that you are part of a community working to address many of the same challenges is empowering. As they say at CHADD, a national organization for people with ADHD, “Together we can.”
 
What are the benefits of resources?

• Education: You are not your disorder
• Connection: You are not alone
• Advocacy: You have a voice
• Treatment: You can manage ADHD successfully

 
The resources page on my website (Online Resources) links to dozens of books, videos, articles, and other materials produced by organizations committed to ADHD awareness and education. Check it out today!
 
If you are looking for customized, fast-track support, consider ADHD coaching. Call 260-415-3412 today to schedule your complimentary session or send us a message on our Contact Page.
 
“It is never too late to be who you were meant to be”- George Elliot

​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!