You sit down with the best intentions, ready to focus—but within moments, you catch yourself scrolling through your phone or forgetting the task at hand. While occasional distraction is normal, when it happens frequently, it may be a sign of something more. If this feels familiar, exploring ADHD therapy in Kissimmee could provide valuable insight into how your brain works and practical tools to help you stay on track.
Thank you for reading this post, don't forget to subscribe!Attention Deficit Hyperactivity Disorder or ADHD, is a neurodevelopmental condition that impact attention, impulsivity and executive functioning. While getting distracted from time to time does not automatically mean that you have ADHD, this blog will explore in general sense what it is, how it affects daily life and brain-friendly strategies that can help you manage focus, routines and improve your wellbeing.
This guide is not a replacement for medical advice or obtaining a formal diagnosis rather a starting point for understanding ADHD.
Understanding ADHD
ADHD affects the brain in a way that makes it harder for a person to focus, stay organized, control impulses and sometimes stay still. There are several types of ADHD, which include inattentive type, hyperactive-impulsive type and combined type. The previous term “ADD” has been eliminated and often a person is simply diagnosed with ADHD in addition to a subtype.
ADHD Inattentive Type
This is what previously people called ADD. A person with this subtype of ADHD may be inattentive, seem like they are “day dreaming”, struggles with organizing their tasks, is easily distracted or forgetful and often avoid tasks that require excessive mental effort.
ADHD Hyperactive-Impulsive Type
People with this type of ADHD often struggle to stay still. They may fidget or have a hard time sitting down. Sometimes it is manifested by interrupting others while they are talking, acting without thinking, difficulty waiting their turn or always feeling like they are “on the go”.
ADHD Combined Type
This type of ADHD in simple terms presents with a combination of both the Inattentive Type and the Hyperactive-Impulsive Type. This is the most common type of ADHD.
How common is ADHD?
According to date from the United States in the most recent years, approximately 11% of children are diagnosed with ADHD, with boys being the ones who are often diagnosed the most.
When it comes to adults, about 6% of the population have an ADHD diagnosis, with males also being the predominant gender when it comes to this diagnosis.
ADHD across the lifespan
While in many ways ADHD can truly be a gift, there are several challenges that individuals phase across their lifespan. During childhood children may experience difficulties at school due to distractibility and behavioral and social concerns. During adolescence, ADHD can lead to risk taking behaviors and increased difficulties at school as a result of the increased academic demands.As an adult an individual with ADHD may struggle with workplace difficulties, finances, and relational issues.
Brain differences
There are several differences in the brain structure of a person with ADHD. The overall volume of their brain is smaller than their Neurotypical counterparts. In addition, the prefrontal cortex which is considered the CEO of the brain tends to develop at a slower pace, which impacts the planning and impulse regulation. When it comes to functionality, the brain with ADHD struggles with executive functioning skills, which are the skills that you need to stay organized and on task. Their dopamine levels tend to be lower, which increases boredom and seeking more exciting activities in order to increase the dopamine levels.
The gift found in ADHD
Don’t worry, it is not all negative. Having a brain with ADHD can actually have its benefits. I have found that people were ADHD tend to have the most creative minds. I have yet to meet. People with ADHD seeking novelty and tend to make connections that other people don’t see. They bring momentum to projects, they bring excitement that cannot be found anywhere else and thrive and high paced environments. Individuals with ADHD tend to also be very passionate and more intuitive with other people’s feelings, making them great at empathy and relationships. Many of them are funny and full of energy.
ADHD and Focus: Why It’s So Challenging
Attention Regulation vs. “Lack of Willpower”
ADHD is not a matter of willpower or a character flaw, even. The brain with ADHD has structurally difficulty at regulating attention. Sometimes it’s not even about a deficit in attention rather paying attention to other details that for some of us may not feel as important.
Task Initiation
Oftentimes people with ADHD describe that starting a task is the hardest part of a task. Once they are in motion, they can carry on and I would say even have difficulty stopping until the task is done. Because the frontal lobe is affected by ADHD, the parts required for task initiation, such as planning and prioritizing can be compromised. This is why it’s difficult to transition from one task to another.
The Hyperfocus Paradox
While it is not part of the DSM-V-TR criteria, anecdoctaly, many people will ADHD will say that they tend to deeply focus on an interest but struggle with routine task. This is why it is easier for a child with ADHD to spend time hours playing video games but have difficulty brushing their teeth.
Distractibility
When it comes to distractions, a person with ADHD can struggle with both internal and external distractions. Internal distractions can be wandering thoughts, day dreaming or thinking about random things. External distractions can be notifications, other people or noises. Internal distractions can go unnoticed by some people as sometimes they are not as obvious. A person who is internally distracted can be looking at you in the eye while you are talking and it seems as though they are listening but they are not truly processing what you are saying.
The Frustration Cycle
Stress particularly affects the ADHD brain by reducing dopamine levels. This decrease in dopamine leads to having difficulty focusing, which then leads to more stress. If the stress cycle is not broken a person with ADHD can enter a state of functional freeze.
Practical Tools for Daily Focus
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Break Tasks into Smaller Steps
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Many times a task can be accomplished when you break the bigger project into smaller bite-sized tasks. This is call graded task assignment. For exmaple, instead of telling your child “go get dressed”, break this bigger task by stating “put your pants on please”. Once that task is done, you go to the next one; “put your shirt on please”. These micro-wins can build momentum into getting the greater task accomplished. How micro-wins build momentum.
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Timers & Pomodoro Technique
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I am a huge fan of timers and the Pomodoro Technique. In fact, as I am writing this segment, I am using the Pomodoro Technique to solely focus on finishing this blog. The Pomodoro Method is a time management technique that teaches us to set a timer for 25 minutes to solely focus on one task followed by a 5 minute break. You will continue this cycle for each task until it is all finished. There is something about having a timer that creates this sense of needing to finish the task within the allotted time.
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Some alternative timers can also be setting a timer for 10 minutes followed by a two minute “brain break”. Visual timers are also helpful as well as turning some tasks into a “game” to get things accomplished faster.
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Externalize To-Do Lists
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Many times a person will ADHD will say that they have a lot on their minds. Externalizing the to do list is a skills that can help organize everything that is in their brain. Wether you use pen and paper or a digital tool, writing down your to do list is key to maintaining yourself organized and focused.
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With the advances in technology, you can simple say “Hey, Siri. Remind me to pick up the mail today at 3pm” and this will be added to your reminders. You can also take some times to create these tasks as a routine by repeating themselves at your desired frequency so it takes the daily thinking part out. These organizational tools can decrease mental clutter.
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Leverage Movement and Breaks
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While it is easy to think that a person with ADHD will get distracted by doing a task with another person, the concept of body doubling actually helps a person with ADHD in task completion. Body doubling is a technique that employs the use of another person for an individual with ADHD to finish a task. It could be that the other person is helping you complete the task or just keeping you company.
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It is also important for a person with ADHD to take active breaks that involve movement. Wether is taking a short walk or stretching, these breaks can revitalize your brain and help you get your focus back.
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Distraction-Free Zones
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Distractions are readily accessible with all of the technology we are exposed. However, if you know you are prone to distractions, it is important to create a decluttered workspace station. Make sure that this a designated workspace so your brain always associate that distraction-free place with staying on task.
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In addition to a physical space, you can use tech solutions to reduce digital clutters. Tools such as the “Do not Disturb” focus and creating a focus playlist are helpful.
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Brain-Friendly Lifestyle Habits
Sleep
Lack of sleep can be a trigger to worsen ADHD symptoms. Being more vulnerable to distractibility, the ADHD brain needs proper rest to minimize these challenges. Lack of sleep can lead to slower processing, increased irritability and mood swings and heightened anxiety. Ensuring that you have a healthy sleep environment is key.
Nutrition
While there is not a single nutritional fact related to ADHD, there are some nutritional lifestyle changes that can help symptoms. In general, eating a healthier variety of foods such as whole grains, fruits and vegetable can reduce the severity of ADHD symptoms. Balanced meals, protein intake and hydration are important. While it has been determined that sugar is unlikely a primary cause for ADHD, limiting sugar can be helpful.
Exercise
Aerobic activity increases blood flow to the brain, which ends up helping with dopamine regulation. Studies show that short instances of physical activity can increase working memory, inhibit control and promote attention. It is helpful to engage in non-traditional movement, such as dance, walking meetings and sports. If you struggle with ADHD, one of the best medicines is to engage in physical activity on a daily basis.
Mindfulness & Meditation
Traditional long medtations may not be a fit for the ADHD brain. These kind of mediation requires sustaining attention for a long period of time and the inability to do so by an individual with ADHD can lead to frustration. The ADHD brain needs novelty and immediate feedback.
Rather than engaging in traditional methods of meditation, it is easier for someone with ADHD to engage in short, engaging mindfulness practices, such as 5-minute breathing exercises and sensory grounding. Mindful movement is another alternative.
Beyond Self-Help: Professional Support
Therapy & coaching
Therapy and coaching can help someone get organize by providing structure and accountability when it comes to creating a ADHD-friendly lifestyle. Modalities such as Cognitive Behavioral Therapy (CBT) are helpful in developing the skills to manage daily challenges.
Medication
For many years, medication has been one of the standard treatments for ADHD. There are several types of medications, such as stimulants and non-stimulants, that can help someone in dopamine regulation and impulse control. Depending on the severity of the symptoms, a neurologist or a psychiatrist can recommend medication as tool to work alongside other skills addressed in therapy.
Occupational/academic support
In addition to skills that a person can implement, there are reasonable accommodations that can be done by your place of work or your school. Strategies such as extra time or allowing you to work in a quieter environment can set you up for success. Don’t be afraid to ask for the tools you need to succeed.
Individualized strategies
There are no one-size-fits-all strategies for the treatment of ADHD. Personalized treatment is key to success. There are many strategies that you will find by engaging in a trial and error experiment.
Encouragement & Takeaway
ADHD does not equal inability to succeed in life. It is a different way of thinking and learning. There are many strengths found in the ADHD brain, such as creativity, energy and out-of-the-box thinking. With the right tools, routines and support, thriving with ADHD is possible.
I encourage you you try one new strategy this week and reflect on what works best for you!
Need additional help? Don’t hesitate to call us at (407) 906-5214. Can’t wait to schedule? Use our self-service scheduling tool.
Here are some professional organizations that can help you thrive!
References:
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Cochrane review — Polyunsaturated fatty acids (PUFAs) for ADHD (systematic review/meta-analysis). Cochrane Library
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Lange KW et al., Nutrition in the Management of ADHD: A Review (2023, open-access review). PMC
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Pinto et al., Eating Patterns and Dietary Interventions in ADHD (2022 review). PMC
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Granero et al., Iron and Zinc in the Treatment of ADHD (Nutrients, 2021 systematic review). MDPI
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Huberts-Bosch et al., TRACE trial (elimination vs healthy diet RCT — recent data). PMC
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