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Coaching & Behavior
ADDers have impaired executive function-the internal system of the brain that helps us stay organized, prioritize, and manage time-so we need external cues to stay on track. Structure life around a daily routine. Wake up and go to bed at the same time every day, and set times for meals, homework, work, and other activities.
ADHD children respond well to systems that involve tangible rewards (tokens that can be traded in for privileges) and clear consequences (immediate time-outs). Enforce the behavioral system you choose consistently.
Cognitive-behavioral therapy works well for adults with ADHD. CBT aims to change behavior by helping you change the way you think. For example, place a dot sticker on your computer, TV, and other sources of distraction. Each time you spot a dot, ask yourself what you should be doing.
Timers are handy tools for ADDers. Set one to: remind yourself to switch to another task; make sure you stick to a boring task for at least 15 minutes; help a child get ready for school by racing to "beat the clock."
Maintain a daily to-do list, and check off items as they're completed. Keep your list brief (no more than five tasks on an index card), and write in big, bold letters.
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Diet & Exercise
Research has proven that ADHD is not the result of a dietary deficiency or too much sugar, but balanced nutrition and proper exercise will help your body-and brain-run more smoothly. A diet that's high in protein and low in simple carbohydrates will help you avoid sudden dips in focus and energy. Keep lots of protein-rich foods, like nuts, mozzarella sticks, and protein bars, on hand.
ADHD medication can affect the appetite, so take a multivitamin. Also, remain flexible with your mealtimes, eating a big breakfast or late dinner, before the medication kicks in or after it wears off.
Eating a high-fat breakfast may cause the body to absorb medications more slowly, so start the day with a nutritious, low-fat meal.
The brain chemicals released during exercise help increase focus, as well as boost mood. Both children and adult ADDers should aim for at least 30 minutes of exercise per day.
Studies have shown that "green time" spent outdoors in a natural environment can relieve "attention fatigue." Walking, jogging, or playing a sport outdoors are great ways to get your daily green time and exercise.
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Medication
ADHD responds well to drug therapy, which is why doctors often recommend medication as the starting point for managing the condition. Be sure your doctor lays out a clear course of action. Don't expect to find the right drug right away. Response to ADHD medications varies with each individual, so finding the right one will involve trial and error.
Stimulant doses are determined by the length of time it takes an individual to metabolize the medication. Your doctor should start you on the lowest dose, then raise it every five days or so, until you find the right one.
Pay attention to the timing. A four-hour pill might work for only three hours. Observe your behavior to see how long each dose lasts, then go over your schedule with your doctor.
Stimulants can cause sleep problems, loss of appetite, headache, and stomachache. The doctor should work with you to minimize them.
Some ADDers are kept awake at night by a lack of medication. The inability to "turn off their brains" leads them to lie awake late into the night. If this sounds familiar, ask your doctor about an evening dose.
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