7 Simple Tips For Learning With ADHD Or ADD, According To A Neuroscientist Psychiatrist

Do you wait until the last minute before starting a big project then have to scramble to get it done? Do you struggle to stay focused on Zoom meetings or in class? Is your desk such a mess you have a hard time finding what you need? Do you ever get the feeling other people think you're just being lazy even though you're trying really hard? These are all signs of attention deficit disorder (ADD), more commonly called attention deficit hyperactivity disorder (ADHD).

I have treated thousands of adults and children with ADHD, and they often feel like failures even though they are highly intelligent and creative. ​

Extreme procrastination, failure to meet deadlines, and impulsive behavior are common symptoms that can hold you back. In addition, when friends, family, coworkers, or classmates aren't aware of the challenges you're facing, it can make it harder on you.

Fortunately, there are creative ways to cope with ADHD symptoms that can help you go from feeling like an underachiever to reaching superstar status. You can learn to build on your strengths, work more efficiently, be more productive, stay organized, and interact better with others. Change, of course, doesn't happen overnight. These ADHD self-help tactics take practice. 

For people with ADHD, integrating a new project software program at work or writing a college term paper may appear so daunting they don't know where to begin.

Our brain-imaging work, which comprises over 200,000 brain SPECT scans, shows that ADHD is associated with decreased blood flow to the prefrontal cortex (PFC), an area that is involved with impulse control, judgment, focus, and more. Increasing blood flow to your PFC aids in concentration and other functions. According to an article published in Current Psychiatry Reports, intense aerobic exercise improves brain structure1 and function, which can lead to enhanced cognitive performance.

There are many methods to learn, and what works best for you depends on trial and error. According to research2, people may benefit from certain techniques for learning with ADHD, such as distributed practice, in which learning is divided into smaller chunks over a longer period of time.

Children and teens with ADHD tend to be more easily fatigued than others. Furthermore, if they are taking stimulant medication, the effects often fade in the late morning. Keep this in mind when organizing the day, so you can employ your intellect at its peak functioning level.

Researchers revealed in the journal Education that organizational skills benefit kids with ADHD in school. Day planners, computer organizing applications, time management tools, calendar alerts, and phone notifications can help you stay on track with your studies or work projects.

As I tell my ADHD patients, advocating for yourself or a loved one can be important for the learning process. It's critical to have an accurate diagnosis (more on this later), but after that is done, requesting accommodations may provide an enhanced educational or work experience.

Our brain-imaging work has shown that ADHD is not a single or simple disorder. In fact, we have identified seven types of the condition, and each type requires its own treatment plan. Knowing your type is critical to getting the most effective treatment. Take our free ADHD Type Test—it only takes about four minutes (and is confidential) to see which type sounds like you. This test will help you decipher your symptoms and develop a plan to naturally manage your ADHD.

In addition, our brain-imaging work has helped us identify brain patterns associated with personality traits. We have identified 16 brain types, including one called Spontaneous, which is commonly seen in people with ADHD. To discover your brain type, as well as proven strategies to optimize your brain, take our free Brain Health Assessment.

Whether you're looking for coping methods for yourself, your child, or a loved one, it's important to remember that everyone with ADHD has different life experiences, lifestyles, and personalities.

Not every strategy listed will work for everyone with ADHD. Choose the coping strategies that resonate with you, and try implementing one small change at a time. For example, you may choose a time management tool or start taking short walks during breaks and commit to experimenting with it for one to two weeks before adding another approach.