Strategies For Managing ADHD Neurodivergent Thinking
Attention-deficit/hyperactivity disorder (ADHD) tends to be one of the most common mental health conditions diagnosed in children and young adults. Individuals with ADHD may experience impulsive behavior, difficulty focusing, and hyperactivity. Similar to conditions like obsessive-compulsive disorder, Tourette syndrome, autism spectrum disorder, and other neurodevelopmental conditions, ADHD can be seen as a type of neurodivergent thinking. This generally means that individuals with ADHD may process information and see the world differently from neurotypical individuals.
While neurodivergent thinking can be a strength, learning to harness it as a tool can be challenging at times. Strategies like lifestyle changes, time management techniques, organization tools, mindfulness practices, and mindset shifts can be helpful. A licensed therapist, whether in person or online, can help those with ADHD manage their symptoms and use neurodivergent thinking to their advantage.
What is ADHD neurodivergent thinking?
The term neurodiversity usually refers to the range of how people may think about and function within the world. ADHD is a neurodevelopmental condition that typically impacts how a person thinks and acts in their everyday life. Those with ADHD may have a hard time focusing for long periods, struggle with controlling impulses, or have trouble sitting still. This may make it challenging for children or young adults to focus in school or at home, especially when completing tasks or assignments that they don’t find interesting.
Although there can be challenges to living with ADHD, there can also be many beneficial neurodivergent traits associated with the disorder. One strength that can be associated with ADHD may be an elevated level of creativity.
Another potential strength in individuals with ADHD is that they may be good at detail-oriented work because they tend to take in sensory information that a neurotypical brain may filter out.
Challenges of living with ADHD
While individuals with ADHD often have many strengths, it can also be important to recognize the difficulties that may be associated with this disorder. Neurodivergent people, including those with ADHD, may face challenges when it comes to functioning in a world that is usually designed for neurotypical people. Some of these challenges may include the following:
Interpersonal relationships
Individuals with ADHD may struggle to get along with others, especially when they are young. In early childhood, individuals with ADHD may have a hard time controlling impulses, which can make activities like sharing and taking turns challenging. As people with ADHD become more aware of their symptoms and learn how to manage them effectively, they may be able to form more productive and long-lasting relationships.
Focus and motivation
While individuals with ADHD can often focus intently on something that’s meaningful or important to them, it can be challenging for them to focus on tasks that are menial or perceived as boring.
Fidgeting
Fidgeting or uncontrolled movement in and of itself may not be a huge challenge. However, for individuals with ADHD, this can mean struggling to make it through a meeting or presentation without moving around.
Forgetfulness
With so much information coming in, individuals with ADHD may struggle to remember every important detail. Therefore, it may be important to develop coping skills for effectively tracking and remembering information.
Carelessness
For individuals with ADHD, focusing on directions and paying attention to organization can be challenging. This, combined with a tendency toward distraction, can lead to seemingly careless mistakes on everyday tasks.
Strategies for managing ADHD
A combination of lifestyle adjustments, coping strategies, therapy, and medication (in some cases) can effectively manage ADHD symptoms. Always consult your doctor regarding questions about medication.
Managing ADHD neurodivergent thinking
Some of the lifestyle changes and coping skills that may be effective for individuals with ADHD include the following:
Lifestyle adjustments
Adequate sleep, nutritious food choices, and regular exercise may all play key roles in managing ADHD.
Individuals with ADHD may be able to set themselves up for success throughout the day by getting a good night's sleep. This generally involves practicing good sleep hygiene by creating an environment that is conducive to rest, avoiding screen time an hour or two before bed, and reducing caffeine consumption in the afternoon and evening.
Eating a variety of nutrient-rich food and getting plenty of exercise throughout the day can also make it easier to manage ADHD symptoms. Choosing nutritious foods can ensure the body gets what it needs to function at a high level, while exercise can lead to greater mental focus and clarity.
Time management techniques
Some of the main challenges of living with ADHD may be managing time and focusing on tasks for an extended period. Developing a time management strategy can help people with ADHD focus for longer periods and with more attention to detail.
While there may be many different time management techniques, it can be important to start by looking at a “zoomed-out” view of time as it relates to a task. This may mean starting with the task’s due date and breaking the task into manageable chunks, rather than focusing on the entire task at once.
Organization tips and tools
Staying organized is often challenging for individuals with ADHD. Having a set of organization tips and tools can help a person keep things in order and manage the complexities of everyday life. For organizing events or a daily schedule, keeping track of responsibilities with a checklist may be beneficial.
Organization is generally about finding what works for the individual, and what works for one person may not necessarily work for another. It can take time to test different strategies before you devise a routine that works.
Cognitive behavioral strategies
Cognitive behavioral therapy (CBT) is a type of therapy that is frequently used to manage a wide variety of conditions and disorders. In CBT, individuals may identify negative thought patterns and actively work to change their default narrative.
CBT can be an effective technique for managing the anxiety and stress that may occur due to ADHD symptoms. For example, when given a project at school or work, it may be overwhelming for a person with ADHD to manage the task as a whole. However, positively reframing it as a series of small, manageable steps can make the project seem less daunting.
Mindfulness and relaxation techniques
As with CBT, mindfulness and relaxation techniques like deep breathing, meditation, journaling, and yoga can calm the mind and body, reduce anxiety, and improve focus. While an individual with ADHD may struggle to concentrate, grounding their thoughts through mindfulness can center the mind and body.
Mindfulness techniques can be practiced in short spurts throughout the day to manage symptoms. Deep breathing before a presentation, a quick yoga session after lunch, or writing in a journal before starting a task can all be ways to center the mind and bring focus to the task at hand.
Mindset shifts
Although living with ADHD or any form of neurodivergent thinking can be challenging in some ways, it can be important for individuals with ADHD to recognize the positive aspects of their unique way of seeing the world. By recognizing the value and power of neurodivergent thinking, individuals may be empowered to leverage their strengths.
Embracing this mentality can position ADHD not as a weakness or something to suppress but as a tool that can be used to enhance everyday life.
Support for managing ADHD neurodivergent thinking
Managing the symptoms and impacts of ADHD can be a difficult task to conquer alone, and leaning on support from friends, family, and mental health professionals can be beneficial.
Benefits of online therapy for mental health
Traditional in-person therapy can pose unique challenges to those living with ADHD. Because it is in a new, unfamiliar location, it may contribute to increased anxiety and difficulty focusing. Online therapy may be beneficial for individuals with ADHD as it generally allows for therapy to take place in a familiar environment, which can reduce the probability of overstimulation and increase comfort levels.
Effectiveness of online therapy
Studies show that online therapy can be an effective intervention for managing ADHD symptoms, and it can have lasting effects on individuals with ADHD. Those who wish to use their neurodivergent thinking to their advantage may benefit from working with a licensed therapist online.
Takeaway
What is the mental health disorder autism spectrum disorder?
Autism spectrum disorder (ASD) is a neurodevelopmental disorder that often first manifests in early childhood. The American Psychological Association defines it as a condition characterized by “marked and persistent deficits in social communication and social interactions” along with “restricted and repetitive patterns of interests, behaviors, and/or activities.” There can be vast differences in the way ASD presents in one individual to the next, ranging from mild signs to severe impairment. That said, its various forms often present unique challenges related to social interactions, emotional regulation, and daily functioning in general.
What is the correct term for neurodiversity?
The most widely used term to designate neurodiverse groups today is, in fact, “neurodiverse.” This term refers to a group of people who are all wired differently, including both neurodivergent and neurotypical individuals. While neurodivergent individuals may face some unique challenges due to differences in brain development, neurodiverse teams and groups together are often capable of achieving monumental milestones and creating supportive environments for all.
Are you neurodiverse if you have ADHD?
ADHD is considered a form of neurodivergence. Many people don’t realize this fact, which is why various organizations and individuals aim to raise awareness about the diversity of human thinking and how the brain works from one individual to another. When equipped with this precise language and the right tools and tailored strategies, neurodivergent individuals can feel empowered to accomplish their goals, let their most positive traits shine, and lead fulfilling lives.
What is the most effective treatment for autism spectrum disorder?
According to the Centers for Disease Control and Prevention (CDC), there are many different approaches that may help those with certain neurodivergent traits related to autism function more effectively in daily life. It depends on how severe symptoms are, what the person’s key challenges may be, and any co-occurring conditions they might be living with, from anxiety to ADHD to borderline personality disorder.
The CDC reports that interventions for autism may be behavioral, developmental, educational, social-relational, pharmacological, psychological, and/or complementary and alternative. Licensed healthcare providers may be able to provide support, a better understanding of autism, and personalized and innovative solutions that may improve functioning and quality of life for those living with this neurodevelopmental disorder.
What are the mental health interventions for autism?
There are many different types of therapy that may be recommended for a person with autism spectrum disorder (ASD), a neurodevelopmental condition characterized by differences in brain function. Some examples include relationship development intervention, occupational therapy, and play therapy. Certain lifestyle changes to support mental health (such as regular exercise and eating nutrient-dense foods) may also be helpful. The type of intervention recommended will depend on the individual's age and unique needs.
How do you refer to someone with neurodiversity?
The correct term for referring to someone with ADHD, autism, dyslexia, Down syndrome, or other conditions that affect brain function is “neurodivergent.” The term “neurodiverse” refers to groups of people who have different (or diverse) ways of thinking and interacting with the world, giving them unique perspectives. A neurodiverse group would include members who are neurotypical and members who are neurodivergent. All that said, it can be important to ask and then respect how an individual person would like to be referred to, as not everyone identifies with every term.
What are coping strategies for someone who is neurodivergent?
Being neurodivergent means your brain functions differently than the brain of a neurotypical individual. Coping strategies for a person who is neurodivergent can vary widely depending on the individual, their particular form(s) of neurodivergence, how it manifests, and other factors.
For someone whose daily life is disrupted by repetitive behaviors related to autism, finding appropriate ways to stim may be beneficial. For someone with ADHD who struggles with prioritizing tasks, finding a way to break tasks down into smaller components could be useful. For someone who is frequently affected by sensory overload, using noise-canceling headphones might help prevent this kind of distress. These are just a few examples; meeting with a mental health care provider who is trained in how to support individuals with various aspects of neurodivergence is usually the most effective way to develop coping strategies.
How do I stop my ADHD brain from overthinking?
Understanding ADHD means understanding that you may sometimes be prone to overthinking. Having a few reliable coping mechanisms in your toolbox could help when these instances arise. Some suggestions include finding a healthy distraction, engaging in physical activity, or following along with a mindfulness meditation audio track. Having the appropriate support for your symptoms—such as regularly meeting with a therapist and engaging in online spaces for neurodivergent individuals—can also be important.
How are people with ADHD neurodivergent?
According to the Royal College of Nursing, “neurodivergent” is the term for when “someone's brain processes, learns, and/or behaves differently from what is considered "typical.”” Neurodivegence can also affect how a person perceives reward, how they interact in social situations, and the way they approach challenges. People with attention-deficit/hyperactivity disorder (ADHD) are considered neurodivergent because their brains may process information differently than those without ADHD.
How to handle being neurodivergent?
Particularly in a world that doesn't always accommodate neurodiversity, being neurodivergent can come with its challenges. Seeking support from a mental health care professional is usually recommended, as they can help you address key challenges and develop healthy coping mechanisms. Spending time with other neurodivergent individuals in person or online may also help you feel more supported.
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