For ADHDers, learning how to work with their brain instead of against it can feel like an insurmountable
task. Managing ever-changing attention spans and motivation levels while constantly comparing abilities
and functioning to that of neurotypicals. Well, know that you’re not in it alone! We are so excited to have
kicked off our new program last night, specifically designed for ADHDers, a place to listen, relate, and
learn.
Our first session focused on changing perspectives, accepting our ADHD, and nonjudgmental observation
of feelings, behaviors, and contexts. Participants explored biological components, engaged in
strength-based reframing, and thought more about living according to what matters most to them.
A Difference, Not A Flaw
It is important to recognize that there is a huge biological component when it comes to ADHD. In other
words: ADHD brains are simply wired differently. The keyword here is different, not better or worse, just
different. From brain network communication to executive system development to motivation and reward
systems functioning, biological differences account for many of the unique traits that ADHDers notice in
themselves. Functioning on organized chaos, struggling to get things done without a strict deadline to
meet, and ever-changing motivation levels are just some common examples.
For the ADHD brain, attention, self-regulation, and the ability to plan can greatly depend on whether they
are in a dopamine-driving, encouraging, or stimulating environment. Many people often turn inward and
blame themselves when their ADHD symptoms are especially exacerbated or feel out of control;
however, the truth is that it has nothing to do with character, but rather with conditions (stress levels,
amount of sleep, and emotional load are just some important factors).
Superpowers!
It is so easy to get caught up in negative thought cycles and patterns of feeling weak or less than, when, in reality, ADHD traits can be great strengths! ADHDers are often known for out-of-the-box thinking and
creativity, once again a result of their brains being wired differently. Individuals with ADHD can also be
highly intuitive and able to pick up on specific patterns, nuances, or environmental/social cues that can
better inform how they move through the world and communicate with others. They are also wired to be
more resilient and empathetic, often better able to understand the plights of others due to feeling
misunderstood and isolated themselves as a result of their ADHD.
Seeing through other people’s masks and understanding them on a deep level can feel debilitating at times, but can also be a huge strength when it comes to making deeper connections, helping our loved ones through hard times, or working in careers that require a great deal of empathy!
Living in Alignment with Core Values
So often, those with ADHD feel pressured to meet the expectations and responsibilities of society or fit in
with the neurotypicals that are thriving around them. It can be much freer, though, to drop the mask and
live in alignment with their own personal values instead of working twice as hard to be someone they’re
not. It can be a struggle to balance embracing their authentic selves while trying not to succumb to the
pressure of fitting the societal norm or masking as neurotypical; however, this is a crucial step! For
ADHDers, recognizing strengths and thinking more about their intrinsic values is the gateway to
accepting themselves for who they are and learning how to work with their ADHD rather than against it.
Build Systems That Work With Your Brain
Those with ADHD need to team up with their brains and find ways to recognize their superpowers, lean
on their strengths, and work towards acceptance.
- Step one is Observe It: Notice how it shows up for you, when traits help and when they hinder,
and which situations, tasks, or environments impact your focus, energy, or emotions. - Step two is Name It: Put words to what is happening in your body and in your emotional
experience. Can you name your strengths and weaknesses, what you are feeling, and what
patterns you notice in your thoughts, emotions, and behaviors? - Step Three is to Tame It: The goal here is not to fix it, but to use what you have as a superpower.
Knowing yourself can give you the power to learn what works for you, information that can then
be used to build supports that fit your brain. What works for one person may not work for
another, so personalizing is so, so important!
At the end of the session, we asked participants to, over the next few days, observe it, name it, and
connect it! Observe when focus, motivation, or emotional regulation becomes more difficult, what
drains/fills your energy, and what supports your brain. From there, identify the supports and draining
factors, and connect your patterns to determine whether they align with your values and hopes for how
you want to live your life!
About Alyssa Nohar
Alyssa is currently completing her master’s of Counselling Psychology with Yorkville University, on practicum with Impart Therapy. She works with teens and adults who are struggling to navigate the ups and downs of daily life. Please visit here to learn more about Alyssa Nohar.