Focusing tips for people with ADD?

[FreelanceWanderer]

Throughout my life, I have been diagnosed with hyperactivity (this was before the days of ADD), generalized anxiety disorder, panic disorder (I haven't had a panic attack in about 5 years, though, so I think that's gone), and Tourette's (which I'm on meds for now). Lately, my inability to focus has been getting to me. In a way it's rewarding because by multitasking I get so much done and am a successful freelance writer with many assignments on her plate. In another way, it's difficult to work on a project or to even feel calm and relaxed when you're thinking about a thousand things at once and switching from project to project every five seconds.

At the suggestion of my life coach, I got a copy of Driven to Distraction, a book about ADD. The author discusses "ADD with Anxiety," and it certainly describes all my diagnoses, from hyperactivity to GAD to even Tourette's, along with the frantic thinking and actions.

I know that there's a big debate over what ADD is and who has it and whether it's overdiagnosed and whether you should take meds. I'm not looking for a debate...I'm just looking for ways to make my life easier (preferably without any more meds). I get a ton done -- so much that people always marvel at all my projects and goals and accomplishments -- but it's at the cost of my sanity. In fact, I recently went to the doc with stomach pain and headaches and she thinks stress is the problem.

I started setting boundaries and saying "no" to some projects, delegating, meditating, and doing Tai Chi. While I feel temporarily calmer, I still feel scattered and unable to focus.

I'd love some tips on getting focused and getting through a project without being distracted 500 times. If you have any tips that are out of the ordinary, even better...I already know to break big projects into small chunks, make lists (I use Getting Things Done), etc.

Or is it better to embrace the crazy, scattered way I do things and try to come up with ways to feel calm despite it all?

Thank you so much!

FW

[{aspiring_to_clarity}]

One thing I will say is that some people just get things done in a crazy, hectic way while others need a stricter more calm approach. Maybe you are trying to fit yourself into the wrong mold? Accept that you have a scattered personality and that it's not a bad thing (you said you get plenty done). Then maybe you will be calmer because you aren't trying to be something you are not?

If that's not helpful, I apologize. I do hope you find what you are looking for. These are my off the top of my head thoughts after reading your post.

[Jayne]

FW-
I've had ADD all my life. I tried Adderall, made me too jittery. Tried Strattera, made me gain weight and mellowed me out too much. I tried supplements that helped some, but were very expensive. My doctor told me to try meditation - which is really funny if you actually have ADD.

What worked for me and has it under control is practicing yoga in a studio with an instructor 3 days a week. I don't take any medication or supplements, and while I still have some of the symptoms, they are more of a benefit (ie my ability to multitask) than a burden.

The thing about yoga is, you have to be present at all times. If you aren't, you will hurt yourself. You have to focus on the movement. I have found that the atmosphere, dark lighting, music, etc - and the exercise itself, have really helped me focus. They say exercise is one of the best things for ADD, and for me, yoga has been the only one I could do without being bored.

Another suggestion I would make is that you check out holosync. I am not affiliated with them in any way - but have also had a lot of success. The great thing about it is you don't have to focus your mind to meditate - the technology does it for you - perfect for us ADD types. It's an investment, and one that I feel is worthwhile.

Just my 2 cents. Wishing you the best!

[The David]

Originally Posted by Jayne

My doctor told me to try meditation - which is really funny if you actually have ADD.

That is indeed hilarious. But I can definitely imagine it working, if you persevere.

[FreelanceWanderer]

Thanks for your tips! ATC, that is indeed helpful. I think I'd like to just embrace my crazy way of doing things, and I thought about it after reading your post, but really, the way I work just feels bad. I don't like feeling scattered, no matter how much I get done! And then there's the matter of my not being able to sit down and read a book or sew or do whatever, because I'm too distracted.

Jayne, great advice on the exercise. I started doing tai chi, and I also do kung fu and see a personal trainer for weights and the occasional yoga class. I really enjoy these because when I have to concentrate on a movement, I don't find my mind wandering. During the tai chi class we also do chi gong breathing, and I find I like the exercises where we move a lot and breathe better than the ones where we do little actual movement. I have to focus on what I'm doing.

That said, while those exercises are great for a respite from my scattered brain, I wonder if they'll help in the long term to reduce ADD symptoms so I can, say, concentrate on working or sewing or reading or whatever it is I'm doing instead of thinking of a thousand other things? Have you found this to be the case?

Thanks again,

FW

[dennis08]

I have no idea. Its something I work on myself

[Baltar]

Have you heard of hyperfocus? The problem people tend to have with ADD is difficulty of focusing on things they are not interested in. However, focusing on things that interest you is very easy from my experience. I had trouble paying attention in school and in college, although both weren't too difficult for me so I managed to get through with a decent GPA. The work I do right now is very interesting to me though, so I have no trouble concentrating and very often enter hyperfocus (where it becomes difficult for someone to distract me from what I'm doing). I still have trouble focusing on boring or uninteresting things, but that doesn't interfere significantly with my life. I don't recommend taking medication for ADD unless it's causing you serious problems. The less drugs you put into your system the better.

[{aspiring_to_clarity}]

If you don't like feeling scattered then that's probably not the best track to take for you. In that case, I believe Jayne gave some fabulous advice. Good luck in finding what works for you. I know you can do it!

[Alex2007]

ADD is just a list of conditions, don't take it at face value.

" -----------------------
ADHD (Attention Deficit Hyperactivity Disorder)
How Psychiatry Makes “Patients” Out of Normal Children
Fred A. Baughman Jr., MD

(Use ADHD as a reference but never take it seriously)
Fred A. Baughman Jr., MD has been an adult & child neurologist, in private practice, for 35 years. He said:
"They made a list of the most common symptoms of emotional discomfiture of children; those which bother teachers and parents most, and in a stroke that could not be more devoid of science or Hippocratic motive--termed them a 'disease'. Twenty five years of research, not deserving of the term 'research' has failed to validate ADD/ADHD as a 'disease'. Tragically--the "epidemic" having grown from 500 thousand in 1985 to many millions today--this remains the state of the 'science' of ADHD."
-------------------------------- "

Alex

[Brutha]

Their are some studies that indicate that Brainwave Entertainment can help with ADD. You might try it and look whether it works for you.

[FreelanceWanderer]

Thank you for all your comments! I actually decided to stop trying to self-treat my distractedness/inability to focus, which I've been trying to do for years with no success. Today I made an appointment to see a counselor who has experience in this area. I don't know what to expect, but I'm excited to see what he suggests!

FW

[Zukin]

Omega 3 supplements are proven to reduce ADD. I know that I am able to focus much better after I started taking fish oil supplements. Here are some articles with more information:

Omega-3 Fatty Acids & ADHD

Clinical trial boosts omega-3's ADHD benefit claims

BBC - Science & Nature - Human Body and Mind - The Omega Wave

ADHDNews Blog!: ADHD Teens Calmed by Omega 3

[Amandaaa]

are you on medication right now?

(if so, which one? and how long have you been taking it..?)



i have ADD, too (predominantly inattentive).. but i refuse to take the medication i was prescribed. i'm being stubborn. (partly because it was making me feel like i was having a heart attack, but mostly because i hate the idea of taking medication to "fix" myself.)


so, i've been on the lookout for some natural remedies... but so far, these are the only ones that i've heard of:

-omega 3 fatty acid supplements (or in liquid form)
-grape seed extract
-St John's Wort
-Kanna/sceletium tortuosum
-cardio
-yoga/pilates
-multivitamins (make sure you're getting enough calcium, magnesium, zinc, iron, B vitamins, and vitamin C)
-diet alterations (no food additives, food dyes, chemicals, dairy, processed foods, refined sugar, etc... plus lots of fruits and vegetables, healthy fats, and things like that).

...and i'm sure there's something else that i'm forgetting... (haha)

if i remember what else i was gonna say, i'll be back to let you know.

[thinktank1985]

excercise is widely regarded as an excellent medicine for add....have recently started jogging just for that....you will find much more suggestions in the two books "delivered from distraction" and "driven to distraction"...as someone else had told me...just make sure that you dont get distracted and start frantically getting more and more books...these books are enough in themselves..the trick is to try and implement as many routines stated in these books as possible into your daily life....

[ken nubo]

I honestly take ADD is something made up, like the boogy man, Satana Clause and Michael Jackson.

I would have "ADD" if I'm working and I'm connected to the internet -- oh so much things to do! -- but without the Internet, I could sit and write for 1 hour without stopping (which I did today)

Concentration takes practice. It isn't something you could have by merely taking drugs.

[thinktank1985]

electronics such as TV/internet do tend to aggravate the conditions of add much more...
its actually one of the recommendations to stay as far away as possible from these stuff...

but if the condition is due to the presence of TV/internet it is not add...it is basically an addiction...the diagnosis of add is much more complicated..and takes into account a lot of factors rather than just concentration during work....if you truly have add..it will affect every part of your life..not just your work....

people with add are characterised by a lack of a chemical compound named dopamine in their brain which impair executive functions of the brain....

i dont know on what basis the above person claims to have add...but a proper diagnosis from a psychiatrist is necessary before any such step...

[Minds Eye]

Though I've never looked into getting diagnosed, over the last couple of years I've become more and more aware of the possibility that I may have ADD.

I started taking fish oil capsules 3 times daily about a year ago and noticed an obvious difference. My ability to focus improved, and I noticed if I stopped taking the fish oil for a week there was a new, positive impact when I started again. I've done this trial of stopping for a week or more several times and noticed the difference when I started again each time, without thinking about it.

I've recommended fish oil to others [who don't necessarily have the focus issues I do] and they have had mixed results. None have reported the results I have had.

That being said, I still swear by fish oil. Amazing how much difference a supplement can make.

[Halffull]

Techniques for dealing with ADD.