Breaking Down ADHD: What Everyone Gets Wrong About Diagnosis and Care
I’ve always had this weird feeling that I was not what most consider “normal”, yet I couldn’t point out exactly what it was that made me feel that way. What is “normal” nowadays? My thoughts would race to find a solution to a problem that ultimately wasn’t a problem, I just made it a problem for myself. I’d have these layers of thoughts and songs stuck in my head even when I wasn’t thinking about it or working on a certain task. I would blurt out random phrases or lyrics to myself and not know why besides that it was funny in the moment.
I’m a huge procrastinator and it’s not because I can’t seem to do something or don’t know how, its more of an internal resistance within myself that stops me from achieving great things. I’m sure we all have been there at some point, the idea of getting something done such as washing the dishes, throwing out the trash only to have someone else tell you to do that same task. It’s like I just don’t want to do it anymore and it’s more than just a feeling. It’s called ADHD…
In this post, I want to cover why knowing and educating ourselves about ADHD is important especially when it comes to millennials and most likely 1st generation children. The ways technology is a blessing and a curse for those who have ADHD and what to do if you think you might be one of the many that go undiagnosed for years, they call the “Lost Generation”.
What is ADHD?
“ADHD is a neurological condition characterized by difficulty in maintaining attention, hyperactivity, and impulsive behavior.”
I’ve done my share of the work so you don’t have to so, let’s understand all this lingo…
Imagine your brain being like a television, we have the ability to change the channels and focus on different shows (tasks). For most people, they have a remote control that allows them to decide what channel to watch, and they stick to watching one show at a time if they choose to.
Now, if you have ADHD (Attention Deficit Hyperactivity Disorder), it can seem as though your remote control has a mind of it’s own. It flips through channels rapidly, sometimes you’ll pause on a channel for a bit, but then move on to the next without warning. This makes it hard to focus on any one ‘show’ for too long.
In addition, when you find a show you really like and want to stick to, you might suddenly realize the remote (your focus) has jumped away again, and you have to work hard to find that channel AGAIN!! It’s not that you don’t want to focus; it’s that controlling where your attention goes is more challenging. I struggle with this most of the time.
Do you remember when TVs had background static when it wasn’t on the right channel? Well, people with ADHD might experience something similar, a lot of background thoughts or feelings that make it even harder to focus on the “show” they want to watch. Even as I’m writing this post, I have background thoughts of a court date that I have in a few weeks, what I’m buying at the grocery store later, and money problems because who doesn’t have that in this economy.
This constant channel-flipping can be exhausting and make tasks that require a sustained attention, like schoolwork or office jobs, more challenging. However, it’s also worth noting that sometimes this flipping through channels can lead to stumbling upon interesting and creative ideas that others might not find, showing that there are strengths in the way ADHD brains work, too.
Thinking about this analogy might help you reflect on how your own "mental TV" operates. Do you find it easy to stay tuned to one channel, or does your attention jump around? Understanding this can lead to greater self-awareness and empathy for those whose minds work differently.
The Millennial Experience with ADHD
For many millennials, in my experience, the symptoms of ADHD went unnoticed during their developmental years. Gabor Maté, author of ‘Scattered Minds’, points out how stress and environmental factors significantly affect ADHD, which is particularly relevant to millennials who have experienced rapid technological and social changes. I for one have first hand experience with this, I practically was raised in between the starting points of when technology was really starting to take off.
It was a novelty to me and became an ever growing interest. I’m a total geek for it!
With that being said, it has also become very addicting. Social media has been this sort of this online gateway drug to filling our dopamine needs. We’ll talk more about dopamine in a future post…
Gender Differences in ADHD
Mel Robbins, from ‘The Mel Robbins Podcast’, emphasizes the disparity in ADHD diagnosis between genders. Women often exhibit less overt symptoms like inattention and disorganization, leading to underdiagnosis. Why is that? Turns out that boys were the only ones being studied back in the ‘70’s. This is also why most women tend to go undiagnosed for so long. Here are some key differences that could help understanding what makes ADHD in women so different:
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If you would like to know more about ADHD in women, I would definitely recommend looking into Mel Robbins for more insight. Remember: It’s never too late!
Technology's Impact: The Role of Smartphones and Social Media
In this digital era, our constant engagement with smartphones and social media has a profound effect on our brains. The instant gratification and dopamine rushes from these platforms can mimic or worsen ADHD symptoms.
It took me a while to really notice this, the underlying thoughts of social media can really take a toll on someone. Constantly comparing ourselves to the people we see online, not just influencers but even our own friends and family. There is this sense of envy that people tend to have that then grows to becoming hate. Why? We are all living our own life and the less you compare yourself to others’ online, the better you’ll feel about your own life.
Endless hours of scrolling on TikTok is also something that I am guilty of. It’s quick dopamine and it’s good entertainment when you’re bored but what happens when that boredom is never-ending? You’re stuck in this vicious cycle of consuming more and more content. We have endless amounts of dopamine at the palm of our fingertips.
The Benefit of a Dopamine Detox
Reducing social media usage and undergoing a 'dopamine detox' can significantly benefit those with ADHD. It helps in reducing the constant need for stimulation, improving focus, and decreasing impulsivity. Now this doesn’t mean go out and do a FULL BLOWN detox.
If you find yourself immediately checking your phone as one of the first things you do when you wake up, I suggest taking a break from your phone. Try this challenge to yourself, the first 1-4 hours to not look at your phone. This can also help think more of what content will help you improve your quality of life rather than waste it when you actually set the times for this. You’ll notice a difference after some time…
Speaking of time, set times for when you want to go on your phone, check emails, respond to messages, calls, or even just scrolling on social media. I usually set my times when I’m done with the things I want to get done in my day. This helps me feel less guilty when I’m scrolling on TikTok or doing other things on my phone.
As I’ve grown further from social media, I reduced the amount of time I actually spend on my phone. I set focus modes to help me eliminate easy access to the apps that would normally suck me into the endless amount of videos. I have my notifications turned off, no calls come in, it’s basically impossible to reach me during my focus times. This has really helped me get more stuff done that I would like to get done on a regular basis. Try them out for yourself and let me know in the comments what differences you’ve noticed.
Daily Life with ADHD
Here are just a few examples of how ADHD may look in daily life.
- At Work: Difficulty in task management and sustaining focus, exacerbated by constant notifications and digital interruptions.
- In Relationships: Challenges in communication, overwhelm, often intensified by the distraction of digital devices.
- Personal Life: Struggling with time management and procrastination, often worsened by the lure of immediate digital gratification.
Self-Reflection: Understanding Your Digital Habits
- Do you find yourself compulsively checking your phone or social media?
- Have you noticed an increase in distractibility or restlessness correlating with your phone usage?
- Does your screen time contribute to feelings of anxiety or disorganization?
A Short Quiz: Assessing Your Symptoms
- Inattention and Digital Distraction: Is it hard for you to focus without checking your phone?
- Hyperactivity and Restlessness: Do you feel an urge to constantly engage with digital content?
- Impulsivity in Digital Consumption: Are you prone to impulsive scrolling or unplanned social media use?
- Organization Challenges: Has digital overload made it harder for you to stay organized?
- Forgetfulness: Do you forget tasks or appointments? Misplace items?
Seeking Help and Managing ADHD
Professional evaluation is crucial for an accurate ADHD diagnosis. Dr. Amen recommends personalized treatment plans, while Mel Robbins focuses on self-awareness strategies, especially for women. Implementing a digital detox and consciously reducing social media consumption can be a transformative step. I have taken the first steps this past year and finally gotten the chance to discuss my concerns with a professional. It’s one thing to know something, but to have experienced it is completely different and this has helped me understand that I may know some things about ADHD but I don’t know everything and am glad there are others’ who are willing to dedicate their careers to looking for the same answers as I am.
If you do not have access to seeking professional help right away is understandable. However, this doesn’t mean there aren’t any alternatives. Check out this list that I curated below. Try them out for yourself and let me know in the comments. 1% a day makes a huge difference.
Some things to try for yourself that could make more of a difference…
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Yoga: Sun salutation is a fun one to start my mornings.
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Meditation: Doesn’t have to be much but set a timer and start slow. This can help in quieting the noise in the mind.
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Mindfulness Practice: Being in the present moment when your walking creates a better appreciation for life.
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Diet Change: Sometimes our diet plays a role in how we feel throughout the day. Like they say breakfast is the most important meal of the day and I finally understand it more when I enjoy what I eat.
- Routines: I know, routines sometimes feel boring but what are some things you already do as part of your day? Pay more attention to those parts of your day. Add more in between that you enjoy doing or want to start. Have fun!
Conclusion
Understanding ADHD in the context of our digital lives is essential not just for myself but for others. If you relate to these experiences, consider exploring the possibility of ADHD and the impact of digital habits on your life. Remember, managing ADHD and digital consumption can lead to a more focused and fulfilling life.
Further Readings to check out…
- "Healing ADD" by Dr. Daniel Amen
- Gabor Maté's insights on ADHD and stress - “Scattered Minds”
- Mel Robbins' perspective on ADHD in women - “The Mel Robbins Podcast”
- The Guardian: Read about the “lost generation” of women with ADHD.
- Vogue: Why a rising number of women are being diagnosed with ADHD.
- Check out Dr. Ed (Ned) Hallowell’s book, Driven to Distraction.
- TED: Dr. Ed (Ned) Hallowell describes how ADHD is a Ferrari in your brain.
- Read more of the research from Dr. Ellen Littman and colleagues here.
- Dr. Daniel Amen has a brain quiz on his page that I really like.
- Here is a self-assessment that you could bring to your doctor’s appointment.
- ADDA: Foods to eat and avoid when you have ADHD.
- Dr. Ed Hallowell: Exercising an ADHD brain.
- The Atlantic: Exercise is ADHD medication.
Embracing your unique mind while understanding the influence of our digital world can be the key to harnessing your true potential.