ADHD: Top 5 Ways to Take Control of it

These days, it may seem like everyone has ADHD. That's actually not far from the truth, as numbers have been steadily rising over the past 20 years or so. In fact, an old measurement used to diagnosed ADHD is no longer valid since so much of the population fits that criteria (Arns et al., 2013)! We don't know exactly why there's been such a large increase in ADHD and ADHD-type symptoms. We can narrow down the potential causes, however, by looking at how people's lives have changed over the past 20-30 years. More screen time is the first thing to come to mind. As a result of constant phone or computer use, the brain needs more and more stimulation to keep it focused. Blue light can interfere with sleep, too, and poor sleep is another factor that worsens ADHD. Diet is most likely another culprit behind rising ADHD rates.

Addressing all of these things can help, but the brain of a person with ADHD or ADHD-type symptoms has gotten "stuck" in these kind of patterns. We need to help it shift gears, and a more permanent way of doing that is through the techniques neurofeedback.

Through state of the art technology, neurofeedback can monitor a person's brain activity and see what is causing those symptoms on a neurological level. For instance, ADHD is often associated with slow, daydreamy-type brain waves that move over the area of the brain used for problem solving. This is why people with the condition may often seem tired or "in another place." Medication can help address these brainwaves, but that's only a temporary solution - once the person stops taking it, the problem will just return. Furthermore, many people simply don't want to take medication!

Neurofeedback offers an all-natural alternative that allows us to alter unhelpful brain functions and tackle the problem at its root. We can diminish these dreamy brain waves and promote others that increase levels of concentration. If you have ADHD and have talked to another person with it, you may have noticed you don't have the same symptoms. Actually, there are different types of ADHD. That's because the responsible brainwaves - and the areas of the brain they're affecting - are not the same, and that means neurofeedback has to be individually tailored to each person.

ADHD sufferers deserve a lot of credit - they often adapt to become more focused. For example, children will fidget around in an attempt to stay alert, and adults find jobs that fit their symptoms. Often, people with ADHD can be very productive workers. That doesn't mean the condition doesn't cause immense amounts of pain and anxiety, though, and that's why we need to face it head on. No single treatment approach will fix everything. However, neurofeedback is an underutilized tool that will train your brain on a neurological level to perform optimally for you and your goals. Improved ability to focus, better sleep, a clear head, and other benefits of neurofeedback make life more manageable for those who experience ADHD.

Even if you have ADHD, the brain is great at learning. Neurofeedback is all about learning, teaching your brain to operate the way you want it to. Training takes time, however. Like riding a bike, it may feel a bit awkward at first, but eventually the training wheels are removed and you never forget how it goes. As with bike riding, you get better and better the more real-life situations you experience that require the skills you've learned (for example, reading a book or giving a presentation) (Dobrakowski & �ebecka, 2020).

As mentioned, ADHD can be linked to sleep related issues. Some people with ADHD may also have experienced a traumatic brain injury. There's not always a straightforward answer, but neurofeedback can also be used to address sleep problems and brain trauma. We can tie in several different approaches that have a holistic, positive effect on your symptoms.

What are some other methods you can use alongside neurofeedback to improve your ADHD symptoms? Let's look at five.

1. Improve Sleep Hygiene

Good sleep boosts physical and mental health. Particularly for ADHD, it has been shown to improve symptoms.

Try to go to bed and wake up at the same time every day, at reasonable times, and use black out curtains to keep light from coming in the windows. Wear blue-light blocking glasses when using your computer or phone, and leave your phone outside your bedroom.

Electromagnetic fields can also interfere with sleep, so consider shutting off your Wi-Fi or unplugging other electrical devices in your room at night.

2. Exercise

This one's a no-brainer! Human beings are built to move around, not just remain sitting all day. Try to put in a little time here and there - even if you can go for a brisk, 15-minute walk a few times each week, your body and mind will reap the benefits.

3. Diet

We are what we eat, as the saying goes. Certain foods can exacerbate certain symptoms, but everyone is different. For example, carbs might make brain fog worse for one person while helping another person stay alert. Consider working with a nutritionist to determine what foods you need and which you can do without.

4. Vitamins

As before, you'll likely need someone to help you figure out the right vitamins for you. Food labels can't always be trusted, so you might not be getting enough of essential vitamins. Someone with a DACBN (Diplomate of the American Clinical Board of Nutrition) will be able to set you on the right path.

5. Work With an ADHD Coach

An ADHD coach is a person who's specially trained to understand how ADHD makes life difficult for people. They can help you improve your organizational abilities, set and accomplish goals, and manage time more efficiently. Combined, these will improve your self-confidence as you see that you can do your best even in the face of ADHD symptoms.

Exactly what helps you has a lot to do with what type of ADHD you have, which depends on which types of brain waves are responsible for your symptoms. Let's hone in on exactly what type of ADHD you're experiencing by going "under the hood" and seeing what's going on in your brain!

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