8 Tools to Manage ADHD
A Healthier Michigan
| 4 min read
ADHD, or attention-deficit/hyperactivity disorder, is a mental disorder that can interfere with brain development and daily functioning. The symptoms can include inattention, hyperactivity, impulsivity and unfocused motor activity, according to the National Institute of Mental Health.
Current estimates are that more than 7 million children and more than 8 million adults in America have ADHD. ADHD has been historically treated with medication, particularly stimulants, with therapeutic and holistic approaches becoming increasingly researched and suggested as additional treatments for ADHD. Here are 8tools to better manage ADHD for both adults and children.
1. Behavioral therapy
Behavioral therapy for ADHD focuses on behavioral modifications, building stronger positive behaviors and learning to minimize, cope with or respond better to negative behaviors. ADHD behavioral therapy can help build routines, teach organizational skills and diligence, identify and minimize distractions and strengthen communication skills, according to the U.S. Centers for Disease Control and Prevention(CDC). Behavioral therapy is recommended before the use of prescription medication for children under the age of 6 and can be used in conjunction with medication in older children and adults. Parents can also benefit from being well-versed in ADHD management to help their children who have ADHD.
2. Prescription medications
Prescription medications have long been used for treatment of ADHD and ADHD symptoms. Most of the listed tools for management of ADHD are more effective when used in tandem with prescribed medication, and non-pharmaceutical treatments for ADHD can even increase the efficacy of certain ADHD medications. ADHD can affect many if not all areas of a person’s life, so whole-body and holistic treatment approaches are recommended.
Other Lifestyle and Self-Help techniques:
3. Coaching
ADHD coaching can help identify specific needs or areas where patients struggle and help come up with a gameplan to address their personal ADHD difficulties. This can be more personalized than other areas of care because it involves an ongoing conversation regarding the specific patient’s goals and ways to pursue them. While therapy focuses on behavioral, emotional and mental health aspects of ADHD, coaching can provide guidance based on practical, daily life changes to pursue educational, career or personal goals, according to the Attention Deficit Disorder Association.
4. Music
Music participation includes playing instruments, singing, playing rhythm or music games and passive music participation, which is listening to music or ambient sounds to affect symptoms of ADHD. Active music involvement has been shown to improve social skills, impulsivity and aggressivity, while passive music listening has been shown to improve academic skills and comprehension. Music games that implement rhythm and timing may also improve motor function and spatial awareness.
5. Mind-body practices and meditation
Mind-body practices are rooted in mindfulness, best described as a psychological approach to experiencing the present moment with a guided focus on acceptance and non-judgment. Many ADHD symptoms, including inattention, hyperactivity or impulsiveness can lead to feelings of guilt or a failure to live up to expectations. Mind-body practices and mindfulness can help to counteract these negative feelings. While the long-term results of mindfulness and meditation on ADHD are not fully understood, there are promising signs that it can positively impact attention and memory issues and anxiety associated with ADHD.
6. Exercise
Physical exercise and activity can help decrease multiple mental health symptoms, including anxiety and depression. The same holds true for many ADHD symptoms. Many forms of exercise, from running, hiking and biking to stretching, Pilates and yoga can have a positive effect on symptoms of ADHD. Even 10 minutes of exercise a day has been shown to improve impulsivity and hyperactivity in ADHD patients. Guided workouts and exercises may be easier for those with ADHD to maintain a routine around.
7. Diet adjustments
While diet alone is not likely to be the cause or catalyst for ADHD symptoms, dietary deficiencies can worsen symptoms. Eating a healthy, well-rounded diet may help to alleviate some ADHD symptoms. The first step is to assess the current diet and make sure it is a heart- and brain-healthy diet that is well-rounded with nutrients. High amounts of sugar, processed foods, simple carbs and caffeine may make certain ADHD symptoms worse. Elimination diets, like those eliminating certain food dyes and additives, may be recommended if specific triggers are suspected.
8. Assistive technology
Assistive technology aims to help alleviate learning disabilities or environmental difficulties that coincide with ADHD symptoms. Those with ADHD, especially children, may struggle to learn due to executive dysfunction, attention difficulties and hyperactivity. New assistive technologies are being developed and studied, but currently assistive technologies in use include wearable technology, phone and tablet applications, computer training and gamification of learning materials.
