Do You Have ADHD? | Dr. Mark Bertin

1. Seek Expert ADHD Diagnosis

If you suspect you have ADHD, consult an expert clinician to confirm the diagnosis, as significant impairment is key and self-diagnosis from online checklists is insufficient. This ensures appropriate support and understanding of your condition.

2. Understand Executive Function Skills

Learn about the six aspects of executive function (attention, action, task, information, emotional, effort management) as they are the core skill set affected by ADHD. This knowledge helps you identify specific areas of struggle and target interventions effectively.

3. Reframe Behavior with Compassion

For yourself or others, view struggles like procrastination or emotional reactivity through the lens of executive function challenges rather than moral failings or lack of motivation. This fosters non-judgmental awareness and opens the door for effective strategies.

4. Work with Psychologist or Coach

Engage with a cognitive psychologist or an ADHD coach to develop specific executive function skills, such as attention management, task organization, and planning. These professionals provide direct skill-building support tailored to individual needs.

5. Externalize Task Management Systems

To overcome procrastination and improve task management, create external systems like reminders, checklists, or breaking projects into smaller parts. This strategy acknowledges that difficulty with task initiation and time management are symptoms of ADHD, not a lack of desire.

6. Practice Mindfulness for Resilience

Integrate mindfulness into your daily routine to manage stress, reduce overwhelm, and build resilience, as ADHD can be an exhausting and stress-producing disorder. This practice helps develop patience and a skilled response to life’s challenges.

7. Cultivate Self-Compassion Daily

Actively practice self-compassion to counter the inner critic and self-judgment often experienced when living with ADHD. This involves acknowledging suffering, recognizing common humanity, and offering yourself kindness and support.

8. Prioritize Foundational Health Routines

Maintain consistent sleep, exercise, and healthy eating habits, as these foundational routines directly support executive function and overall resilience. Neglecting these basics can undermine your ability to manage ADHD symptoms.

9. Consider ADHD Medication

If medically diagnosed with ADHD, discuss appropriate medication options with your doctor without guilt or judgment. When used correctly, medication can be a safe and effective tool to significantly aid ADHD management alongside other strategies.

10. Explore Movement-Based Meditation

If traditional sitting meditation is challenging due to hyperactivity or difficulty sitting still, consider alternative movement practices like yoga or walking meditation. These methods offer equally valid ways to cultivate mindfulness and attention.

11. Structure Meditation Practice for Success

To establish a consistent meditation habit with ADHD, focus on scheduling, setting reminders, and seeking support. This addresses the inherent difficulty with habit formation and planning that can accompany ADHD.

12. Implement Educational/Workplace Accommodations

For children with ADHD, utilize educational supports (e.g., preferential seating, extended time); for adults, explore work accommodations that create a supportive environment for learning and task completion. These accommodations act as a ‘safety net’ for skill development.

13. Communicate Collaboratively and Compassionately

When working with colleagues or a boss who display executive function challenges, focus on clear, non-judgmental communication, define shared goals, and suggest small, realistic steps for improvement. This approach fosters understanding and better outcomes.

14. Strategic Disclosure of ADHD

Exercise judgment when deciding whether to disclose ADHD to a boss. In supportive environments, explaining how your brain works (e.g., challenges with time management, specific strengths) can lead to better collaboration and accommodations.

15. Reframing Meditation Expectations

Approach meditation with the understanding that thoughts will inevitably arise, and the goal is not to stop them but to develop awareness and patience in returning to your anchor. This perspective reduces frustration and makes practice more sustainable.

16. Recognize Unmanaged ADHD Health Risks

Be aware that unmanaged ADHD can indirectly lead to long-term physical health risks due to difficulties in maintaining healthy habits, substance abuse risks, and impaired relationships. This highlights the importance of comprehensive management.