ADHD – understand & use your potential

Biologic factors:

• ADHD specific metabolism
• Suppression of genes that control brain maturation
• maturation delay up to 30% of the pre-frontal cortex
• Maturation delay in the midbrain up to 5 years
• Defects in central nervous inhibitory control
• Risk exposure before and after birth (drugs, smoking, etc.)
• Generally strongly reduced activation and arousal control

These biological aspects provide the basis for the development of an ADHD.

Psychological consequences of the biological factors:

• Challenges with executive functions such as:
  •  planning, organization, problem-solving, and decision-making:
• Deficiencies in skills, particularly in social interactions
• Partial shortfalls in self-efficacy
• Limitations in resource management and control
• Other comorbid conditions, including:
  • Depression,
  • Burnout or boreout
  • Addictive behaviors (drugs, smoking, eating, alcohol, gaming)
  • Emotional trauma
  • Anxiety disorders, among others

Those psychological effects arise from both biological factors and interactions with the environment since birth.

Social stressors resulting from the above mentioned:

• Limited or lacking positive feedback from both personal and professional circles
• Occasional feelings of low self-esteem and self-confidence
• A tendency towards negative self-perception fueled by repeated negative feedback and sparse positive outcomes
• Repeated instances of unfavorable results contribute to a pessimistic outlook within the environment

The social stressors significantly exacerbate the issues of those affected, as a feeling of hopelessness arises based on the biological factors and the psychological consequences.

ADHD presents itself in various ways, and therefore, potential solutions also vary.

Here's an overview of potential approaches that can help you succeed through a structured process.

Psychoeducation:

Understanding what ADHD is, where it comes from and what opportunities are available; an important step on your path to strength.

Nutrition:

In managing ADHD through nutrition, timing and content matter: "When should I eat what?" 

Due to root cause of ADHD and related conditions on the brain and its metabolism, a balanced diet is essential. 

This involves adequate high-quality proteins and suitable carbohydrates, along with sufficient vitamin D and omega 3/6 fatty acids, while minimizing sugar and artificial additives. 

Adopting such a diet is a step toward symptom relief and improved performance.

Consistency is key in nutrition, aiding metabolism and establishing crucial anchors in daily routines.

Sports, Movement & Force Resistance Training:

Physical exercise, preferred with a certain intensity, triggers hormonal and emotional activation, making it crucial in ADHD treatment.Strength training is highly recommended to build strength, enhance metabolism, stabilize the spine, and release endorphins.  

Besides raising the heartbeat idelaly 3 timwes per week, ideally through enjoyable sports, it facilitate as well social interaction.

Sleep:

As central processes of body and mind regeneration take place during sleep, a good sleep routine is central to regaining and then maintaining performance. 

The right amount of sleep at the right time also has an effect on emotional and hormonal levels, making voluntary activation easier.

Cognitive behavorial therapy (CBT):

This is primarily about changing your behaviour, starting with self-management, social skills, dealing with stress, new problem-solving skills and self-instruction. New habits help to anchor positive things in your everyday life and avoid possible negative side affects in a structured way.

Neurofeedback:

Dismissed years ago as "esoteric hocus pocus", training with neurofeedback has emerged to scientific backed valuable building block on your path to improved balance. Neurofeedback is primarily about consciously improving the activation of attention, improving the ability to concentrate, and the conscious and later unconscious control of central processes in the brain.

Medication:

Depending on the severity of your ADHD symptoms and how much they affect you personally, using ADHD-specific medication, typically stimulants, can be beneficial and appropriate. These medications primarily aid in activating attention and often reduce inner restlessness.

Regeneration and Relaxation:

Incorporating rest and relaxation into life with ADHD is essential for maintaining balance, alongside physical activity. It's not only about sleep; it involves finding equilibrium between activity and rest, balancing work and leisure time, carving out moments for peaceful activities like reading without distractions, integrating meditation into morning and daily routines, and dedicating two days per week (which need not be Saturday and Sunday) as designated "non-working time" and committing to maintaining this schedule.

Relaxation is an active component of ADHD. It is about "actively switching off" at will; meditation, progressive muscle relaxation, yoga, tai chi and many other forms that influence the body's regulatory functions.

Arts:

Engaging in activities like music, painting, sculpting, dancing, and other forms of expression offers numerous benefits to adult ADH'ers. Actively participating in these activities fosters positive emotions, reduces stress, and may provides a welcome change and opportunity for social interaction.

Physiotherapy and Osteopathy:

Adults with ADHD often experience issues with their spine and internal organs, stemming from inner restlessness, frequent stress, sleep deprivation, and teeth grinding. Physiotherapy and osteopathy, in collaboration with the attending physician, may play a vital role in reducing pain and addressing stiffened structures to promote potential recovery.

Structure & Organization:

Establishing your stable weekly and daily structure is a key milestone in your transformation. These structures provide support during ADHD-related challenges, promotes social interaction, and includes dedicated relaxation and rest periods. It helps alleviate common difficulties faced by adults with ADHD.

Private environment:

A supportive private environment, along with friends and family, can provide stability and motivation when certain key aspects are considered. Honest and clear communication is essential, with behavior aligning with discussions. Specific needs, such as rest times, silence and "digital detox", should be openly discussed and accepted. Agreements need to be mutually binding, and problems should be addressed promptly. These principles apply just as much in an "non-ADHD environment".

Work environment & Purpose:

A positive work environment is crucial for harnessing ADHD effectively and growing. Depending on your company, your role and challenges, it's absolutely possible to capitalize on ADHD strengths and mitigate weaknesses, leading to success. Employers should also consider this aspect.

The unique nature of ADHD enriches!

Key elements to leverage your ADHD as strength are:

• Acknowledging, embracing, and harnessing your strengths as valuable assets,
• Identifying and acknowledging your weaknesses to effectively minimize and manage them and
• Collaborating with both professional and personal environments to maximize available resources.

The active and focused utilization of ADHD strengths and positive traits has long enriched and advanced societies. Imagine today's society without figures like Leonardo DaVinci, Albert Einstein, Robin Williams, Richard Branson, Sir Anthony Hopkins, Lisa Ling, Ingvar Kamprad, Justin Timberlake, Elon Musk, Jamie Oliver, Michael Phelps, Michael Jordan, or Will Smith.

These individuals, all adults with ADHD, have made and continue to make significant impacts on their respective eras and subsequent societies.