Exercise Your Brain

Source: amnh.org

Arguably the most powerful and essential organ in the human body, your brain is the reason why you are able to function. We all know the importance of eating right and exercising to maintain your physical health, but what about the health of your brain? It is equally as important to keep your brain active and in good shape, because it is the only one that you have. It is the epicenter of the thoughts that you create and the ideas that you discover. A brain with ADHD can be very complex and overactive, often times needing a little bit more stimulation and care. Using various exercises, you will learn how to make sure that you stay in great mental health.

 

Riddled and Puzzled

 

A simple yet highly beneficial way to work out your brain can be done by playing games. Word and puzzle games are not only fun, but also a great way to engage your mind. When you play these kinds of games, you are channeling all of the stimuli into one solution. This is a healthy way to make sure that you are purging your mind of any clutter. If you can anticipate any times that you feel you may need this extra stimulation and challenge, come prepared. Bring a book of sudoku puzzles onto the train, or do the crossword puzzle in the local paper.

Source: s-media-cache-ak0.pinimg.com

Remember, Remember

 

You can create your very own memory game with the simple help of flashcards. Write down pairs of your favorite dog breeds, bands, colors, or anything else that you can think of. Shuffle your cards and see if you can test your mental capacity by matching up identical cards. You can also utilize a familiar household item to test your memory – a map. Pick a country on a map that you are least familiar with. Study it for 5 minutes and then put it away so you can’t see it anymore. Your task is to draw the map utilizing your memory. Multi-tasking can also be a great way to enhance your memory. Having multiple tasks to do will force your brain into remembering important things.

 

Music Heals

 

Everyone listens to music, and we all probably have our handful of favorites. Listening to music can actually be extremely helpful in the exercise of your brain. Instead of always resorting to your favorite playlist or album, try to incorporate at least one new song each week into the mix. This is going to not only expand your music library, but also your brain capacity. It is healthy to hear new sounds and voices, allowing your brain to make space and store them into memories. This is probably something that you do anyway, as it does not feel like a brain exercise at all. You can get your friends involved and share your new findings with them!

Source: articles-images.sftcdn.net

Challenge the Left Brain

 

Whenever possible, try to do simple math equations in your head. With the use of technology, it has become so easy to solve problems using your phone or computer. Try to challenge yourself as much as possible, and your brain will eventually begin to relearn operating without the help of a calculator. Try to learn a new scientific fact daily. With this newfound knowledge, you are helping to expand your brain capacity as well as impress your friends. Exercise does not have to equal hard work. In fact, most of these brain exercises feel more fun than anything else! You will become a positive influence to those around you by using these methods, and your brain will definitely thank you in the long run.

Maintain a Support System

Source: centrahealth.com

Having a tight knit group of people around you to lean on when times get hard, this is your support system. When choosing your people, it is a key factor to pick those that you trust the most. ADHD can feel overwhelming at times, and utilizing the help from your support system could be what it takes to push you forward during your hardest times. If your symptoms are particularly challenging, being social and talking to loved ones may seem like the last thing on Earth that you will want to do. By reaching out, you are not only obtaining help with your ADHD symptoms, but also overcoming social anxiety and possibly even shyness. Don’t forget, your support system exists to do just that – support you. They are going to be there for you as you would be there for them. You will be able to accomplish much more in life when you feel like you have an adequate amount of support and compassion from others.

 

Role Models

Source: adhdphils.files.wordpress.com

Most support systems contain a few role models, those who you can look up to so to speak. A good role model does not necessarily have to be someone that you model yourself to be, but rather a person who provides you with positive inspiration. While it can be tempting to find one person and rely on them for everything, remember that it is not healthy to only depend on one source for support. It is also important to note that putting all of this pressure onto your romantic partner is not fair either. A healthy relationship is one that includes balance and mutual support. To expand your search for a support system, it is important to keep encouraging yourself to try new things. Only by putting yourself out there will you be able to meet new people and make potential positive connections.

 

Let Go of Shame

Source: spectrumwasp.files.wordpress.com

Build up your confidence levels as much as possible. If you are timid and unsure of yourself, it is going to be hard to reach out to people. As hard as it can be, just remember that support is reciprocated. When you are seeking something from others, if you are able to reciprocate, there is no need to feel ashamed or shy. Remember, you do not need to have an army behind you (although, even the smallest support system can feel like one). Use your interests to find those who have commonalities with you. Join a club, take some classes, and get involved as much as you can. With your system in place, many aspects of your life will begin to make more sense. You will be able to traverse through your problems more easily and your ADHD will feel much more manageable. If you work on this little by little, every single day, you will realize that you are not as alone as you think you are. There are always friendly people out there who are more than willing to help you.

 

Lead By Example

 

If you are ever given the opportunity to be a part of a support system for someone else, do it! Being on the giving end will allow you to appreciate being on the receiving end that much more. Choosing to see things from as many different perspectives as you can is going to give you an advantage in dealing with your own struggles. Help your loved ones reach their goals and provide positive, constructive criticism that is going to help them grow. What you give is what you are going to get back, so always keep that in mind when it comes to the way that you are treating others.

 

How to Stay Organized

Source: yourmusiclessons.com

Having a focused mind – This key step to organization can be more difficult for those struggling with ADHD. The thoughts don’t stop causing the brain to become overactive, and soon, it all might become too much to manage. How can you still remain organized while dealing with the clutter that ADHD brings to your mind? Starting from within is only the beginning. In order to feel well-balanced, you must make sure that you keep other aspects of your life organized as well. From ensuring that your physical environment stays clean to purging your emotions regularly, there is a lot that can be done to put you on the path of organization.

 

From Start to Finish

Source: uratex.com.ph

Being organized does not only apply to the approach, but also to the end result. Get into the habit of putting things away after you are finished with them. It sounds simple, and it will really make a difference in helping to keep you organized. The more that you eliminate the physical clutter in your life, the easier it will be to get rid of the mental clutter. This will save you time when you are in a rush because you will always know where things are. There is nothing more irritating than needing to run out the door and not being able to find your keys. 

 

Knowing What to Do 

 

To-do lists will become your best organizational tool. Get into the habit of making one daily. While you are winding down for the night, think about what needs to be done in the day to come. You can organize your list by importance or in chronically order. By doing this frequently, you will learn which method works best for you. If you are not interested in making paper lists, you can utilize your phone notepad or even download an app specific to the task of creating to-do lists. 

 

Jot Down Ideas

Source: montrealtherapy.com

Keep a notepad handy at all times; if you have too much mental clutter, stop and write down your thoughts or ideas. This way of presenting them will make it easier for you to manage them, plus you may realize things that you haven’t previously. Using a word associate or free writing technique is the easiest way to express all of your thoughts or emotions. Having these ideas written down also becomes handy when you need to refer back to something; use your notes for reference. Being prepared goes hand in hand with being organized. 

 

Don’t Put it Off

 

Procrastination is detrimental to being an organized person. If you have the “do it tomorrow” mentality, it is likely that you are having trouble with time management. This is a common way of thinking; you probably know many people who operate this way. There is enough time in the day if you make it. Make sure that you complete all important tasks each day to the best of your ability. You will thank yourself in the long run, and you will find that you actually have much more time than you realize. 

 

By holding yourself completely accountable, you will realize what you are capable of. Experiment with different ways to keep things tidy, and once you find one that is preferred, stick to it as long as you can. Changing up the routine is also recommended. Sometimes doing the same thing in a different way will be enough to jumpstart your productivity. Your ADHD does not need to be something that makes life impossible. If you learn to work with it, you will be amazed at what you are able to accomplish.

Yoga For ADHD

source: blogs.psychcentral.com

One of the most therapeutic forms of exercise, yoga incorporates natural movements with calming breathing techniques that can assist you with many ailments. Although, there are various different styles, the basis of yoga is the same – Reach the highest level of well-rounded and calm mind, body, and spirit. The relation to ADHD is very clear. Doing yoga can be super beneficial for those who suffer from the disorder that aims to clutter the mind and make relaxation difficult. If you are interested in starting your practice, most gyms and fitness studios teach yoga classes at every level. The atmosphere is non-judgemental and each person is there to work on self improvement. This makes for the perfect setting to find a little bit of solace in the trying times that your ADHD may bring.

 

The Solo Practice

source: blog.zenward.com

If group classes are not your thing, it is possible to embark on your own practice of yoga. A simple purchase of a yoga mat and an internet search for a guided class can get you started. Even though you will not be receiving the hands-on benefits of having the instructor present, you will still be exercising your ability to complete the activity at hand. Putting your focus into yoga is going to become a great catalyst for leveling out your ADHD symptoms. Whenever you begin to feel overwhelmed or stressed out, try setting some time aside for a yoga session. A 20 minute workout will boost your endorphin levels and clear your mind so that you will be able to better function.

 

Not Age Specific

source: ymcaoc.org 

According to studies, yoga is also very beneficial for children. Yoga teaches mindfulness which is hard to learn on the average day. Meditation is one of the key components in a yoga class, and by doing this, kids with ADHD have show great improvement in the areas of memory, self esteem, and academic performance. Being able to reach this mindful state is great for children because their entire well being is being impacted. A child who knows how to calm himself down while he experiences ADHD symptoms will achieve much more success in the classroom. Many schools have actually been incorporating yoga into their physical education programs. Although, it is not very widespread yet, a future with more yoga is going to benefit all children. (Source: Marlynn Wei, MD, JD)

 

Improve Self Esteem

source: theweek.com

Yoga will put you into a positive state of mind. With this newfound confidence boost, you will be able to choose a path of healing when dealing with your ADHD symptoms. Being in a positive emotional state is necessary if you wish to change the physical state that you are in. This is what yoga aims to do – Place you into perfect alignment with all factors considered. It is worth a mention to your local yoga teacher that you are suffering from ADHD. Some teachers actually design classes that are specifically designed to help. In children, building up self esteem is especially important for schooling and socialization. With confidence comes successful socialization, and this is necessary for an ADHD sufferer.

 

Just like any new activity, sticking with it for awhile is essential if you would like to track your progress. You will be amazed with the results that yoga can have! Do your research, and don’t be afraid to jump into something new. Yoga is suitable for all ages and any skill level. Remember, everyone must always start at the beginning in order to reach the top. Be kind to yourself and recognize the progress that you are making as you seek out alternative ways to heal your ADHD symptoms.

 

Natural Remedies to Help ADHD

source: theherbsknow.com

In the world of psychiatry and healing, it is often difficult to learn about ways to treat ADHD without the involvement of man-made drugs. For most, seeking a prescription is the first step that comes to mind when thinking about how to treat this disorder. It is a widely accepted cultural norm to have a prescription or two for your ailments. If you wish to opt for a more natural way to cope, you are in luck. There are plenty of options for getting assistance with ADHD that does not involve anything artificial or unnatural!

 

Cut Out the Dyes and Flavors

source: choice.com.au

Make an educated observation about the foods that you are consuming. Do you tend graze the produce section when you go food shopping, or do you head straight to the freezer aisle? While pre-packaged foods win the race of convenience, they may actually be doing more damage to your ADHD symptoms. Eliminating any preservatives or artificial flavoring/coloring can actually cleanse your body and lessen the ADHD symptoms.

 

According to studies done by the Mayo Clinic, research suggests that consumption of these artificial substances can actually increase ADHD behavior in adults and children. Not only is the elimination of these preservatives going to improve your overall health, but it will also lead you down the path of natural healing for your ADHD. Take a closer look at the ingredients of the food that you are purchasing. Chances are, if you cannot correctly identify the first 3 ingredients, then you probably should not be consuming it.

 

The Great Outdoors

source: additudemag.com

Never underestimate the power of getting some Vitamin D on a nice day! Spending time outdoors is a therapeutic and completely natural way for you to clear your mind. For children, it can also be an extracurricular activity. By changing up your environment and getting out in the sun for at least 20 minutes a day, this will act as a natural re-charge of your system.

 

If you have a lot on your mind, think about it outside. Bringing a journal along with you can also prove to be a good technique to use. According to Andrea Farber Taylor (University of Illinois), spending time in greenery has been proven to show significant results when it comes to the improvement of ADHD symptoms. Allow your children playtime in parks and on playgrounds; this could help them to unwind after a day at school or daycare.

 

A Little Extra Help

 

Supplements are your best friend, natural ways to boost vitamins and minerals that should already exist in your system. Turn to your local health food store and browse through their stock. If you are seeking supplements for children, be sure to consult a doctor to ensure that they will be getting the proper dosage. Zinc, vitamin B6, and Magnesium are all highly beneficial and natural supplements that can be taken. This trio supports the healthy function of your nervous system, keeps your blood pressure level, balances your hormones, makes sure your immunity levels stay high, and many other highly important factors.

 

If you want to get these vitamins without taking supplements, do some research and find out which foods naturally carry the vitamins that you desire. A small switch up in your diet can yield amazing results. Keeping a food journal for yourself or your child is the easiest way to see just how many nutrients are being consumed. In any areas that are lacking, you will be able to compensate. This simple trick to assist with ADHD symptoms can turn into a complete lifestyle overhaul.

 

ADHD As a Parent

      Source: childdevelopmentinfo.com

Packing lunches, reading bedtime stories, making beds, and doing laundry – These are only some of the many duties a parent might be assigned on a daily basis. The struggle of accomplishing these things and also keeping the kids entertained and out of trouble is a challenge enough, but how does it feel to do this as a parent who has ADHD? Many often see this disorder as one for children, but adults can suffer from ADHD too. Forgetfulness is one of the tell-tale symptoms of adult ADHD. The disorder impacts the way that your brain functions as an organizational tool; juggling several tasks at once could feel like a burden that is nearly impossible. Having a hard time relaxing is also a key symptom. Parents with ADHD often struggle to unwind when they are given the down time that they deserve. Impulsiveness can also come into play, the act of buying things you don’t really need or going somewhere on a whim. The goal is to work with your symptoms, to not let them hinder you.

 

What Can Be Done

      Source:mommyteaches.com

To cope with these struggles, it is important to first recognize the behaviors that you are exhibiting. This can be tough due to the lack of focus and concentration, but a thorough self evaluation is key to managing your ADHD. Seeing things on paper makes them seem more concrete. Write down lists of situations when you find yourself to be the most impulsive, forgetful, unorganized, etc…When you can view these things, you will know when you need to exercise your self control. As you approach one of the given situations, focus on your breathing first. Always make sure that you are level headed before opening your mouth to speak. You can also consider what you are about to say as if the other person said it to you. How would it make you feel? Changing the perspective can often change the result.

 

Making sure you put yourself in situations with minimal stimuli can allow your brain to focus on one thing at a time. If you are cooking dinner, skip watching tv. If you need to grocery shopping, leave the iPod at home. These simple steps are habit forming behaviors that will make little things in life easier to manage. As you are re-learning this concentration, you will find that you are able to make the most of your time.

 

Allow Yourself Compassion

          Source: attitudemag.com

Remember, you cannot help that you are experiencing ADHD, so don’t be too hard on yourself. Utilize your time management to the best of your ability and work on focusing and grounding your mind. It is important to keep your spirits high and to encourage yourself to do better. You are only human, and the struggle will be part of your growth as a person. If these methods do not help you as much as you want them to, consult a professional. You will be able to talk deeper about the issues at hand and perhaps start taking medicine to help with your symptoms. It is never a shameful thing to ask for help; it proves otherwise, that you are strong enough to admit you need it. 

 

Genetics and Family History

 

ADHD has a strong genetic component. So what does this mean for your family? Struggling as a parent with ADHD is one task, but learning that your child can easily develop it can become another. Using your struggle to help your children if need be can be very beneficial. This can be something that will motivate you to work harder on techniques that will curb your ADHD behavior. You will be able to better understand the root of your child’s struggle when you know how to successfully manage your own.

Having a Child With ADHD

      Source: sueatkinsparenting.com

As a parent, one of the worst things to discover is that your child is struggling. ADHD affects millions of children around the world, and it can be detrimental to their development. If left untreated, your child will struggle with school, communication, and socialization. Luckily, a lot of research has since been done on the topic of ADHD in children. By exercising your knowledge on the struggles and how to assist your child, a positive outlook is possible. As children grow up, ADHD symptoms may appear to make them look defiant or unruly. Just remember, this is not your fault. Parenting has no correlation with the unfortunately struggle of this disorder. Your child cannot help that he is exhibiting this behavior, and he needs compassion and understanding in order to succeed.

 

What to Consider

 

Being able to understand what your child is going through is important. It takes an extra amount of patience to make him feel like he is secure. Refrain from any intentional (or unintentional) outbursts because this stimuli might actually enhance the ADHD symptoms. It is important to inform all teachers and parents of other children of the condition as well so that positivity is enforced within every aspect. Don’t fear medication. Some parents are hesitant to put their young children on meds for ADHD, but it has been known to help. Do a lot of research and talk to your doctor before making the final decision. Remember, nothing about having a child who suffers from ADHD is shameful. Many other children are also suffering from this common disorder, and you might even know a few from your day-to-day life that you were unaware of before.

 

Enhance Positivity

          Source: medicaldaily.com

When your child is struggling, it is essential to recognize when he does something positive. In fact, put extra emphasis on any positive behavior that is exhibited. By turning the focus onto the “good” behaviors, your child will naturally learn to try and curb the ADHD symptoms. Although, this is by no means a cure, this will create optimism into the already busy mind of your child. Just like any hardship in life, hearing praise and positivity is only going to help. The importance of being aware of the outlook you are teaching your child can really make an impact. Create a rewards system that allows your child to feel good about accomplishing milestones. These tasks can be long term or simple day-to-day things such as cleaning up the bedroom and setting the table for dinner.

 

Become a Mirror

                  Source: additudemag.com

Children learn by example. If you are struggling in dealing with your child’s symptoms, take a look at your own behaviors. Do you plan ahead for events? Are you prepared during any temper tantrums that your child might have? Working on yourself during this process is only going to make it easier on your child. The art of organization and cleanliness will assist you so that you can ensure you are supporting your ADHD child to the best of your ability. You might receive judgement from other parents or people who just simply do not understand the way that the brain functions with ADHD. Educate them. Don’t let others apply a stigma to a condition that your child cannot help. Your child might not have his own voice in the matter, so it is important that you advocate for what is right. Shine like a beacon of guidance for you child and remember to stay patient at all times. The struggle of ADHD is not an easy one, but allowing yourself access to the right resources will only result in positivity.

Helpful Apps for ADHD

Attention Deficit Hyperactivity Disorder (ADHD) is the most common “brain” and behavioral disorder diagnosed in children. It is more common for boys than girls and can persist until adulthood. ADHD is referred to as a “brain” disorder because a chemical imbalance in the brain . According to John M. Grohol, Psy.D., “Attention deficit hyperactivity disorder (ADHD) is characterized by symptoms that include the inability to keep one’s attention focused on a task, trouble organizing tasks, avoiding things that take effort, and follow-through.”

Children with ADHD are hyperactive and have difficulty in controlling their impulses. Adults with ADHD usually have difficulty in time management, being organized, managing information, getting more sleep and being productive. “Several symptoms must be present before age 12 (which is why ADHD is classified as a neurodevelopmental disorder, even if not diagnosed until adulthood),” according to Steve Bressert, Ph.D.

With technological advancements these days, smartphone applications are not just for fun anymore, but they also play an important role in the mental, psychological and behavioral health care. These apps will not cure ADHD, but it will help those with the disorder on coping with their difficulties or challenges.

Image result for adhd apps

Source: it.pinterest.com

Due

People with ADHD have trouble in focusing and are easily distracted. This app allows you to set several alarms which you can put on repeat – a helpful feature for the inattentive or forgetful person. It also does not need internet connection to function, it automatically changes time zone too.

Ever Note

This is a “digital notepad” that lets you take notes, reminders, and sync files in your phone – a way for those with ADHD to organize their meetings or schedules. 

Mind Node

The app will help you synchronize your thoughts and ideas. Since people with ADHD have problems in creativity and focus, this can help you visualize your ideas and let u know of your priorities

Dropbox

It is a storage app that lets you access, store and share your files anywhere. 

Momento

This is a journal app that lets you document your life through text, photos, and videos. It can access your social networks to tag people or places whenever you feel forgetful. Writing is good for mental health and memory.

Image result for adhd apps

Source: danarayburn.com

Mint

Mint is an application that manages your money. It organizes your checking and savings account balances, debts, and investments. You can also get financial goals using this app. 

Unroll Me

This app lets you organize and clean your inbox email. Helps you unsubscribe to unwanted emails.

Schedule Once

The app can organize your calendar schedule and client appointments. It lets you send notifications or emails to your schedule clients

Spotify

Spotify lets you calm your mind with a massive song selection. You can use it as background music while you are doing work or house chores. Choose music that are instrumental as it will let you focus with the task at hand.

Tomato Timer

It is a productivity app that helps you with your time management, lets you accomplish your work by reminding you of your time to work and will also say if it is time to take a break.

Related image

Source: learningworksforkids.com

Mango Health

This app lets you remember to take your medications on time. It also lets you records your symptoms and side effects, too.

Calm

When your mind is racing and in chaos, this app helps you calm your mind by teaching you meditation techniques complete with the sound and photos of nature. Meditation is important in the management of ADHD as it improves your attention and focus. “Whether you’re working with an ADHD-focused professional or not, try to stay up to date on the latest information about ADHD,” said Margarita Tartakovsky, M.S.

These are just some of the apps developed for helping people with ADHD. Some of these are free and some are not. Theses apps that were mentioned here are mostly helpful in managing the productivity and focus struggles of people with ADHD.