Just like children and teens, the adult with ADHD benefits from a multi-faceted (but different) approach to treatment.  As you read through my seven recommendations for adults, always remember that the choice of treatment options is always yours. In other words, you should customize your treatment plan to fit your specific needs.

(1) Understand ADHD

It is important to understand that the language used to describe ADHD is confusing to many: the “official” medical diagnosis is currently Attention Deficit Hyperactivity Disorder, even though most adults with ADHD are not hyperactive.   As a result, the term ADD has gained popularity among the general public, is often used by the media, and is even commonly used among professionals. Whether we call it ADD or ADHD, however, we are all referring to the same thing.

It is important to understand that the terms “attention deficit” and “hyperactivity” describe only two pieces of the ADHD puzzle.  The symptoms are much broader and deeper: weak functional life skills often hamper an adult’s success at work, home, and in relationships.  These challenges are called “executive functions” and can include:

• Problems organizing activities, prioritizing tasks, getting started on activities, and avoiding procrastination.

• Trouble tuning in on the right thing at the right time, shifting attention when necessary, thinking before acting, and making smooth transitions.

• Difficulty maintaining alertness and changing speed to meet the needs of specific tasks resulting in problems with time, timing, and timeliness.

• Problems holding on to and working with information necessary to complete multiple step tasks.

• Difficulty monitoring progress and sustaining momentum to achieve goals.

How these executive functioning weaknesses hamper the efforts of individuals with ADHD are described in my article on Executive Functioning.

(2) Develop a Research-Proven Multifaceted Treatment Plan

The good news is that the many symptoms of ADHD and the related executive functioning weaknesses can be addressed through a research-proven multifaceted approach.

• Research shows that cognitive-behavioral therapy (CBT) for adults with ADHD is shown to help adults develop improved executive skills. To learn more, read the National Resource Center on ADHD fact sheet about the effectiveness of CBT.

• Talk to your doctor about the role of medication to improve your ability to focus so that you can focus on developing the skills needed to address those areas that concern you. For additional information, consider the article Managing Medication for Adults with ADHD from the National Resource Center on ADHD.

• Counseling may also be helpful if you experience shame, fear, sadness, or worry about your symptoms of ADHD.

(3) Identify and Address Your Specific Needs

You are encouraged to understand that you did not cause the chemistry in your brain that causes ADHD so that you can move past self-blame and shame, separate your ADHD from who you are as a person, and start taking responsibility for yourself.  Once you stop “blaming and shaming” yourself, you can identify the specific challenges you need to address.

When identifying your specific needs, it’s important to consider the functional day-to-day challenges most often associated with ADHD: problems with time management, planning/prioritizing, task initiation (instead of procrastination), self-monitoring, goal-directed persistence, organization, impulsivity, emotional control, or flexibility for change.

Because many of us with ADHD and related executive functioning problems struggle with cause and effect, it can be helpful to work with a CBT therapist to better understand the situations that cause us to get distracted, procrastinate, or act without thinking.  This is not to berate you or “beat you up” about this, but to help you make a plan for those specific situations.  For example, I know that when I am tired and hungry, I am more likely to be impulsive: I need to get some rest or get something to eat, and in the meantime, I need to watch what I say and do.

The key is to recognize ADHD for what it is, understand you did not cause the underlying chemistry in your brain, realize you can develop skills to cope with it, and then work it.  Along the way, identifying and making plans to deal with the triggers for your actions is an important part of the process.   It is important to understand that this is difficult work that a lot of people don’t want to do, but the results of this effort can be priceless.

(4) Plan for Self-Improvement

A cognitive-behavioral therapist who understands the impact of executive functioning on daily life can help you develop plans to improve your unique ADHD and executive functioning challenges.

• It is important to find someone who can help you use your strengths along with research-proven strategies and structures that are most likely to result in success.

• This individual can also help you recognize the cues that work best for you (visual, auditory, or a combination of reminders) and learn how to use them.

• An experienced CBT therapist can help you develop a plan and a sense of purpose to address your unique needs.

(5) Communicate with Your Spouse and Loved Ones

If you are married or in a serious relationship with someone you love, communication is extremely important: focusing on the problems caused by ADHD (not the person causing the problem), utilizing collaborative problem-solving strategies, and finding creative ways to communicate are all important to maintaining a strong healthy relationship with your loved one.  Again, this is difficult work that requires vulnerability, but it’s well worth the effort.

A mental health professional familiar with ADHD and related executive functioning challenges can help your loved ones better understand your strengths and needs.  Often, each person in a relationship needs help recognizing their loved ones’ strengths and forgiving them for their struggles.

(6) Take Action: Just Do It!

Through accountability, a good cognitive-behavioral therapist can motivate you to take daily action and put in the time and effort it takes to change. He or she can help you remind yourself of past consequences, and teach you how to stay accountable to yourself and others.  This individual can also help you learn how to motivate yourself through a variety of strategies including keeping a record of your progress and “what went well” each day.

(7) Evaluate the Effectiveness of Your Treatment Plan Regularly

It is important to make time to evaluate the effectiveness of your treatment plan and strategies.

• Don’t beat yourself up over those strategies that don’t work.  Instead, “problem-solve” to identify and create new ones based on your strengths and abilities.

• Finally, remember to always celebrate your successes to energize your effort and expectations!

Need Help Identifying and Addressing Your Needs?

Check out our full line of ADHD services and solutions, and then contact us to make an appointment.

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(c) 2010-2019, Monte W. Davenport, Ph.D.