“Dopamine fasting” is a buzzy term for the practice of temporarily abstaining from stimulation — via smartphones, social media, video games, and other platforms that deliver reliable dopamine hits — to feel more pleasure later. Here, psychologist Wes Crenshaw, Ph.D., weighs in on the Silicon Valley and TikTok trend that is gaining momentum, particularly among people in their 20s who have ADHD.

Q: People say they go on a dopamine fast or digital detox to “reset their dopamine levels” so that they will feel heightened pleasure when they return to their screens and other forms of stimulation. Does this work?

Our minds are so habituated to a heightened level of engagement from near-constant phone or computer interaction that taking a pause seems wise. But when it comes to video games, TikTok, and other high-dopamine-hit engagements, doing a “fast” isn’t the way to go because you’re not really changing anything about your brain. It’s better to moderate your device usage to have an effect that’s less negative than stopping cold.

[Read: “My Phone Was My Drug”]

Q: Can a digital detox help your brain overcome addictions to compulsive behaviors like checking social media and high levels of stimulus delivered via texts and alerts?

The idea of using abstinence to address addiction is not supported by research. And it’s not a practical solution for behaviors integral to functioning in the modern world, such as using social media and texting. These tools, when used in moderation, are a regular part of modern life. But when these devices draw you away from more necessary activities, or impair your ability to do daily tasks, they become destructive.

I have college-age clients who put their phones in timed lock boxes for, say, three hours during their study time. Once the box is locked, there’s no opening it without a sledgehammer. This technique is referred to as “precommitment,” and in my experience, it is much more effective than other phone apps.

Q: Can individuals exert control over their dopamine levels or is sensitivity to stimulation just baked into your DNA?

[Read: “I Need a Digital Detox. How Do I Break a Social-Media Habit?”]

The timed lock box is a good example of exerting control, except you’re not really controlling your dopamine; you’re moderating your behavior. That’s about the best anyone can do. Another kind of moderation is setting an alarm to signal when it’s time to exit a game or social media, or shutting down the Internet at 10pm to avoid interrupting sleep with multiple dopamine hits.

Q: Are there risks associated with dopamine fasting? Should people be trying it?

I think the risk is that you constantly feel uncomfortable. Unfortunately, feeling uncomfortable is exactly what a lot of people are trying to escape with so-called addictions. They want things that are easy, fun, and stimulating to their brains instead of the tedium of getting business done.

Dopamine Fasting and ADHD: Next Steps

• Read: Wasting Time on Social Media? 6 Ways to Stop ADHD Brains from Doom Scrolling
• Read: Hooked on Social Media? How to Break the Habit
• Read: My ADD Sabotages My Social Skills Online

Carole Fleck is Editor-in-Chief of ADDitude.

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Masking, specifically ADHD masking, is a burden for people with ADHD. For women, it’s even more intense because many may have already adjusted themselves to fit an outdated definition of feminine success.

Creating a more inclusive professional environment for neurodivergent women — one where companies can leverage the very unique and needed strengths neurodivergent talent brings to the table — depends on having an accurate view of the obstacles tripping up women with ADHD.

Missing this perspective often leads to well-meaning but harmful advice such as, “Just be yourself, and success will follow.”

What is ADHD Masking?

In general, ADHD masking is a concept and strategy that women with ADHD may intuitively understand before they hear the definition. Put simply; masking is intentionally shifting your behavior to hide your differences. For example, a woman with ADHD might smile and nod during a conversation even though she tuned out long ago, or she may secretly work late into the night to overcompensate for not staying on task for a deadline.

[Free Webinar: “‘Invisible Disabilities’ at Work – How to Foster Neurodivergent Advocacy and Acceptance”]

Masking is often preceded by asking, “What would a ‘normal’ person do?” And then working hard to mimic that. It’s a survival strategy that neurodivergent individuals use to navigate and thrive in a workforce not designed for them.

And it is completely and utterly exhausting, contributing to fatigue, burnout, and feelings of self-deprecation. The emotional, cognitive, and even physical labor that comes with trying to fit a mold not built for women with ADHD can feel like holding down multiple jobs at once.

Women are More Likely to be Undiagnosed, Misdiagnosed for ADHD

Women are less likely to be accurately diagnosed with ADHD in childhood. ¹ (According to the Centers for Disease Control and Prevention (CDC), boys are twice as likely as girls to get diagnosed with ADHD.) ²

Now we are seeing a fast-growing cohort of women in their 30s, 40s, and 50s getting diagnosed with ADHD for the first time. Their diagnoses aren’t benign. They occur after decades of being misdiagnosed with depression or anxiety or repeatedly being told to “get their act together.” Such sentiments often leave women wondering, “What is wrong with me?” and becoming extremely good at masking.

[Free Resource: What to Ask Yourself to Find the Perfect Job]

When a neurodivergent woman lacks a diagnosis that could help her understand and accept her unique wiring, the impulse to hide oneself can arise. Masking may become unconscious and automatic, so much so it becomes ingrained in her brain and, nonetheless, exhausting.

Women in the Workplace Walk a Tightrope

In January 2023, Fortune reported that women, for the first time, lead more than 10% of Fortune 500 companies as CEOs. ³ Those numbers may mean progress, considering that in 2015, The New York Times famously reported, “Fewer women run big companies than men named John.”  ⁴

But surely, it’s not enough. Gender disparities aren’t limited to the C-suite. For the eighth consecutive year, McKinsey and Company’s annual Women in the Workplace report found that women struggle to advance in the ranks, beginning with entry-level positions, thanks to “broken rungs” on the corporate ladder.⁵

And the disparity is much more significant for women of color and non-binary individuals.

Women must walk across a fragile tightrope at work, and neurodivergence makes this more challenging: One issue is that feminine traits are not the standard for leadership. But at the same time, women who don’t exhibit femininity are judged as less likable. Often, women in leadership positions are amazingly aware of their emotions — and the reactions of others when those emotions become visible. Knowing this compounds the fear neurodivergent women may carry that neurotypical people may notice the things they try and conceal.

Women in the Workplace: Expectation Bias

Unconscious bias causes people to unknowingly alter how they see the world to fit their expectations. Expectation bias occurs when people dismiss others who don’t fit their expectations.

Now, consider stereotypical expectations for women in the workplace — like note-taking, event planning, and saying “yes” to menial projects outside their role — against the backdrop of common ADHD symptoms and executive function weaknesses with planning, organization, and multitasking.

The cost of not conforming to expectations, even unreasonable ones, may involve a backlash that impacts a neurodivergent woman’s standing or security at work.

Let’s Stop Failing Women: How to Navigate the Journey Together

Neurodivergent women can work to cease and desist unhelpful masking behaviors. But until workplaces move the needle on bias in general, this leaves a disproportionate burden on women’s shoulders.

While unmasking has tremendous benefits, it also carries a risk. The American Disability Act (ADA) protects individuals with disabilities; however, unconscious bias is real. There is no shortage of stories about individuals who experienced career consequences after revealing their neurodivergence to employers and colleagues.

For women, gender bias at work makes unmasking more complicated. However, there are plenty of good reasons to show up more fully.  One safe place to start could be discussing work preferences and needs with one or two close colleagues. For example, a woman could say, “The back-to-back Zoom meetings really wear me out and prevent me from being fully productive. Do you mind if we make our weekly check-in a phone meeting?”

As neurodivergent women navigate their journeys in the workplace, one thing we know for sure is that ADHD masking is not simply an individual issue.

Sarah Greenberg, MFT, MA, M.Ed., BCC, is a psychotherapist, board-certified coach, and Executive Director of Behavior Change & Expertise at Understood.org. 

Neurodivergent Women in the Workplace: Next Steps

• Free Download: Use This ADHD Blueprint to Find Your Passion
• Read: The Real-Life Risks and Rewards of Disclosing ADHD at Work
• Learn: How to Help Your Boss Help You
• Blog: “I’m Not Hiding My ADHD Anymore”

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Sources

¹Glasofer, A., Dingley, C., Kim, J., Colosimo, R., & Gordon, H. R. D. (2023). Medication Decision Making in Low-Income Families of Black Children With ADHD: A Mixed Methods Study. Journal of Attention Disorders, 0(0). https://doi.org/10.1177/10870547231158382

¹Young, S., Adamo, N., Ásgeirsdóttir, B.B., Branney, P., Beckett, M., Colley, W., Cubbin, S., Deeley, Q., et al. (2020) Females with ADHD: An Expert Consensus Statement Taking a Lifespan Approach Providing Guidance for the Identification and Treatment of Attention-Deficit/Hyperactivity Disorder in Girls and Women. BMC Psychiatry. 20(1):404. https://doi.org/10.1186/s12888-020-02707-9

²Centers for Disease Control and Prevention. Data and Statistics About ADHD. https://www.cdc.gov/ncbddd/adhd/data.html

³Hinchliffe, Emma. (January 12, 2023) Women CEOs Run More Than 10% of Fortune 500 Companies for the First Time in History. Fortune. https://fortune.com/2023/01/12/fortune-500-companies-ceos-women-10-percent/

⁴Wolfers, Justin. (March 2, 2015). Fewer Women Run Big Companies Than Men Named John. The New York Times. https://www.nytimes.com/2015/03/03/upshot/fewer-women-run-big-companies-than-men-named-john.html

⁵McKinsey & Company. Women in the Workplace 2022. (October 18, 2022). https://www.mckinsey.com/featured-insights/diversity-and-inclusion/women-in-the-workplace

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Can you join the military with ADHD? The answer is not always clear. ADHD has been considered a risky diagnosis for military recruits due to its symptoms of inattention, hyperactivity, and impulsivity, all of which could prove dangerous in military operations. Some individuals diagnosed with ADHD have successfully obtained waivers, allowing them to serve in the military, but only if they discontinued stimulant medication use for 24 months in advance.

Dr. Brandi Walker, clinical Army psychologist, will explain current recruitment requirements for people with ADHD, how a military environment can affect ADHD brains, and what aspects of the military’s mission (i.e., occupational, tactical, academic, and social) should be considered by hopeful service members who are also neurodivergent.

In this webinar, you will learn:

• About recruitment practices as they relate to people with ADHD
• About military policies regarding ADHD medication restrictions and treatment interventions
• How a military lifestyle can affect people with ADHD and co-occurring conditions, including anxiety and depression
• How a structured military environment can lean into the strengths of a recruit with ADHD, enhancing military effectiveness

Have a question for our expert? There will be an opportunity to post questions for the presenter during the live webinar.

Meet the Expert Speaker:

Brandi Walker, Ph.D., is a Howard University and University of Maryland alumni. She is an Army Clinical Psychologist and faculty member at Womack Army Medical Center at Fort Bragg, N.C. Dr. Walker is an active-duty Major who works directly with service members and their families.

Webinar Sponsor

The sponsor of this ADDitude webinar is….

Accentrate110® is a dietary supplement formulated to address nutritional deficiencies known to be associated with ADHD. It contains omega-3 fatty acids in phospholipid form (the form already in the brain). This Brain Ready Nutrition helps manage inattention, lack of focus, emotional dysregulation, and hyperactivity without drug-like side effects. | fenixhealthscience.com

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As an ADHD coach with ADHD myself, I help people see how it is a whole-life, whole-body condition. I help them connect the dots between ADHD and other areas of life, with the goal of encouraging personal awareness and understanding.

Here, I present facts, observations, and questions to get you thinking about how ADHD is at the center of your life. As you gain insight into your person and condition, please remember that you have your own brand of ADHD — and you deserve to be treated with kindness above all.

How Does ADHD Affect Overall Health?

ADHD & Sleep

Why So Many Night Owls Have ADHD

Delayed sleep phase syndrome, defined by irregular sleep-wake patterns and thought of as a circadian rhythm disorder, is common in ADHD.¹ The ADHD brain takes longer — about an hour longer on average (remember, that’s just an average) — to fall asleep than does the non-ADHD brain.² That’s why it’s not uncommon for us to stay up late at night, and regret it in the morning.

Poor-Quality Sleep Worsens ADHD Symptoms

Suffering a sleep deficit with ADHD is like waking up to ADHD times two — or five. Lack of sleep slows a person’s response time, processing speed, and decision-making. We’re not as alert or as focused when we’re tired. We become crabby and inflexible. We imitate three of the Seven Dwarfs: Dopey, Sleepy, and Grumpy. Lack of sleep is a self-fulfilling prophecy; it only continues to throw our circadian rhythm off kilter and cause more dysregulated sleep.

[Get This Free Download: Lifestyle Changes for Adults with ADHD]

Is Your ADHD Medication Causing Sleep Problems?

Sleep problems are a common side effect of stimulant use. Then again, many people with ADHD find that stimulants help them to go to sleep. This is worth personal exploration.

ADHD & Nutrition and Eating Habits

Why ADHD Brains Chase Dopamine

The dopamine-deficient ADHD brain seeks this chemical in many places, from tobacco to junk food. Caffeine also boosts dopamine levels in the brain.³ And it’s always tempting to reach for simple carbs, since they rapidly break down into sugar and stimulate dopamine release.

ADHD Symptoms Influence Eating Behaviors

Symptoms like impulsivity and inattention easily invite dysregulated eating, which may lead to unintended weight gain.⁴ In fact, studies link ADHD to excess weight and obesity⁵ — which is linked to other conditions ranging from fatty liver, high blood pressure, and metabolic syndrome. Relatedly, research also links ADHD to Type 2 diabetes.⁶

Are Other Health Conditions Linked to ADHD?

From autoimmune diseases and skin conditions to hypermobility and pulmonary disease, a string of other health conditions have been linked to ADHD.^{7 8 9} Take a moment to think about how ADHD impacts your diet, health, and overall wellness.

[Free Guide: Health & Fitness Lifestyle Changes for Adults with ADHD]

How Does ADHD Affect Education and Careers?

Adverse School Experiences with ADHD Are Common

Our experiences in school often foreshadow our careers and other aspects of our lives. Did ADHD prevent you from graduating high school or from enrolling in or finishing college, as it did for so many of us?^{10 8} Or did ADHD help you excel in school? Did you have to navigate school with a learning difference like dyslexia or dysgraphia, as 45% of children with ADHD do?¹²

What Kind of Job Is Ideal for You?

Do you prefer to work in an office, or outside? Do you thrive in fast-paced, unpredictable environments? Or do you succeed with more structure and stability? Do you need complete silence to focus? Or do you work best with lots of stimuli? Are you self-employed? No matter your responses, know that ADHD guides your decisions across all these factors.

How Does ADHD Affect Relationships?

ADHD & Romantic Relationships

The Wonderful, Attractive Qualities of ADHD Partners

We’re spontaneous and lots of fun. We have a great sense of humor. (Because let’s face it: If we don’t laugh, we’ll cry.) We’re also really affectionate — and tend to pour it on when we’re in new relationships.

How Non-ADHD Partners Can Misunderstand Us

Our loved ones don’t always understand why we’re sometimes forgetful or disorganized. They don’t always know that we’re trying our absolute hardest. They don’t always know how to avoid taking our ADHD personally.

We Need Acceptance, Not Tolerance

Acceptance and compassion are key to a happy ADHD relationship and a true partnership.

ADHD and Family

Did ADHD Affect Your Decision to Have Children?

Some parents with ADHD have impulsivity to thank for their families. Other adults with ADHD choose not to have children, perhaps because of the very real challenges of managing symptoms while parenting a child who may also have ADHD. Are either of these true for you?

Are You a Parent with ADHD Raising Kids with ADHD?

If so, you’re in a unique place. Yes, it can be overwhelming, frustrating, and just plain hard a lot of the time. But it’s also worth it — especially when your own family can provide empathetic and constructive support because they understand your ADHD challenges.

Navigating the Opinions of Extended Family Members

They may doubt that you have ADHD, or they may mistakenly believe that only children can have ADHD. They may not think ADHD is real at all. They may only remember the version of you before you were diagnosed and informed. Either way, many of us are unfortunately forced to skirt the topic of ADHD with certain family members, or avoid some family altogether. But sympathetic family members do exist. They often have ADHD themselves, or they have children who are diagnosed with ADHD.

ADHD & Friendships

ADHD Sometimes Sabotages Relationships

Sometimes, we don’t know how to navigate social settings. Things like striking conversation or joining an ongoing conversation are tricky. In the company of friends, we sometimes blurt out whatever comes to mind, even if it’s brutally honest and not totally appropriate. Though we don’t mean to create divisions, these moments often cost us our friendships.

We Desperately Need Friends Who Get It

We need friends who understand us and will be there for us, either to cheer us on or offer their shoulder to cry on — without judgment or guilt.

[Read: How a Better Relationship with Food Can Benefit Your ADHD Brain]

Special Focus: ADHD in Girls and Women

ADHD is Often Unrecognized in Girls and Women

Women and girls with ADHD tend to be people-pleasers. We try really hard to mask our symptoms and perceived flaws. We blame ourselves entirely for our mistakes — often leading to a lifetime of shame, self-hate, and self-recrimination. That’s why early diagnosis and treatment are so important. Yet they are still so difficult to obtain.

Why? Because we don’t tend to fit the ADHD stereotype of a hyperactive little boy. The symptoms of inattentive ADHD, more common in women, are not as obvious and are harder to observe. Others tend to brush us off as dreamy and ditzy. If anything, we’re often misdiagnosed with depression or anxiety.

ADHD & Estrogen

Estrogen has an amazing and astonishing effect on the body.

• The menstrual cycle: Estrogen levels rise and fall during the monthly cycle. We focus best when estrogen levels are at their highest. When estrogen levels bottom out, all hell breaks loose. We’re unable to focus and our ADHD symptoms become more severe. Also, it’s important to note that premenstrual syndrome (PMS) and its more serious form, premenstrual dysmorphic disorder (PMDD), are more common and more severe in women with ADHD.¹⁴ Check with your doctor to see if you would benefit from an additional dose of stimulant medication or an antidepressant during the lowest point of your cycle.
• Pregnancy and postpartum: Estrogen shoots up during pregnancy, peaks in the third trimester, and drops considerably postpartum — changes that are bound to have considerable effects on the ADHD body and mind at the time women face the greatest risk for postpartum depression.
• Perimenopause and menopause: Brain fog, memory lapses, irritability, and other symptoms increase as estrogen levels decrease. It stands to reason that these changes worsen ADHD symptoms, too. These changes may also explain why so many women are finally diagnosed with ADHD in midlife. If you’re at this stage, talk to your doctor to see if estrogen supplementation is appropriate for you.

Wait, That’s ADHD, Too? Other Features and Strengths

• We are time blind: We often miscalculate how much time has elapsed, or how much time it takes to complete a task. This can have career implications, among others.
• We have sensory sensitivities: Can’t stand the feeling of certain textures and fabrics on your skin? Do bright lights and loud noises bother you? Sensory sensitivities are common in ADHD, causing us to react strongly to sights, smells, tastes, and more. This can impact nutrition and even anxiety.
• We experience rejection sensitive dysphoria (RSD): Are you sensitive to criticism, real or perceived? That’s RSD — a core part of the ADHD experience. Our sensitivity can cause us pain, but it also means that we’re intuitive and empathetic. It means we know how to take care of other people — because we know how we would like to be taken care of. RSD has an undeniably sizable impact on relationships touched by ADHD.
• We carry shame: Living with ADHD in a neurotypical world often means receiving negative feedback. It’s why so many of us feel like bad people. But ADHD is nothing to be ashamed about. Remember that you’re not alone.
• We love our pets: Whether it’s a turtle or a St. Bernard, many of us with ADHD have beloved pets. Could it be because they calm us? Because they’re not judgmental? Dog lovers often report that their daily walk schedule is an added benefit.
• We are good in a crisis: Whether it’s a true emergency or a manufactured one, we tend to perform well under serious pressure. (Is it any wonder that so many firefighters have ADHD?¹⁵)
• We are creative: We have a lot of great ideas, and we’re out-of-the-box thinkers. We like to hyperfocus for hours (a dopamine surge in itself) until we figure it out.
• We are absolutely resilient: We fall off a horse or two, but we get back on every single time.

Respect Your ADHD: Stop Trying to ‘Fix’ Yourself

Whether you’re newly diagnosed or have been diagnosed for years, chances are you keep throwing heaps of spaghetti at the wall to see what will stick and “fix” you, once and for all. My bet is that you’ve tried all the planners, time-management tips, and other productivity strategies and tricks available on the market.

But what if you tried giving yourself credit and praise instead of constantly focusing on the “wrongs” in your life?

• You already have strategies that work. You’ve been coping with ADHD your entire life. You’re the expert on you. You have wisdom in yourself, and you can trust that wisdom.
• 98% (or more) of your life is working. Focusing on the 2% makes your problems seem bigger than they are.

Today, I invite you to give your ADHD a little respect. Don’t fight it or treat it as the enemy. Think of it as your alter ego. No, you’re not defined by your ADHD, but you certainly live with it. So allow yourself to accept that every now and then and just be. (The truth is you probably really like that little part of you that’s kind of different. I mean, who wants to be boring?)

The content for this article was derived, in part, from the ADDitude ADHD Experts webinar titled, “ADHD Is a Whole-Life, Whole-Body Experience” [Video Replay & Podcast #427] with Linda Roggli, PCC, which was broadcast on October 26, 2022.

How ADHD Affects All Areas of Life: Next Steps

• Free Download: The ADHD Healthy Habits Handbook
• Read: My 25 Rules for Life — A Practical Cure for ADHD Shame and Stagnation
• Read: Beyond Genes – Leveraging Sleep, Exercise, and Nutrition to Improve ADHD
  

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help

Sources

¹van Andel, E., Bijlenga, D., Vogel, S. W. N., Beekman, A. T. F., & Kooij, J. J. S. (2021). Effects of chronotherapy on circadian rhythm and ADHD symptoms in adults with attention-deficit/hyperactivity disorder and delayed sleep phase syndrome: a randomized clinical trial. Chronobiology international, 38(2), 260–269. https://doi.org/10.1080/07420528.2020.1835943

² Bijlenga, D., Van Someren, E. J., Gruber, R., Bron, T. I., Kruithof, I. F., Spanbroek, E. C., & Kooij, J. J. (2013). Body temperature, activity and melatonin profiles in adults with attention-deficit/hyperactivity disorder and delayed sleep: a case-control study. Journal of sleep research, 22(6), 607–616. https://doi.org/10.1111/jsr.12075

³ Volkow, N. D., Wang, G. J., Logan, J., Alexoff, D., Fowler, J. S., Thanos, P. K., Wong, C., Casado, V., Ferre, S., & Tomasi, D. (2015). Caffeine increases striatal dopamine D2/D3 receptor availability in the human brain. Translational psychiatry, 5(4), e549. https://doi.org/10.1038/tp.2015.46

⁴ Reinblatt S. P. (2015). Are Eating Disorders Related to Attention Deficit/Hyperactivity Disorder?. Current treatment options in psychiatry, 2(4), 402–412. https://doi.org/10.1007/s40501-015-0060-7

⁵ Cortese, S., Moreira-Maia, C. R., St Fleur, D., Morcillo-Peñalver, C., Rohde, L. A., & Faraone, S. V. (2016). Association Between ADHD and Obesity: A Systematic Review and Meta-Analysis. The American journal of psychiatry, 173(1), 34–43. https://doi.org/10.1176/appi.ajp.2015.15020266

⁶ Chen, Q., Hartman, C. A., Haavik, J., Harro, J., Klungsøyr, K., Hegvik, T. A., Wanders, R., Ottosen, C., Dalsgaard, S., Faraone, S. V., & Larsson, H. (2018). Common psychiatric and metabolic comorbidity of adult attention-deficit/hyperactivity disorder: A population-based cross-sectional study. PloS one, 13(9), e0204516. https://doi.org/10.1371/journal.pone.0204516

⁷ Csecs, J. L. L., Iodice, V., Rae, C. L., Brooke, A., Simmons, R., Quadt, L., Savage, G. K., Dowell, N. G., Prowse, F., Themelis, K., Mathias, C. J., Critchley, H. D., & Eccles, J. A. (2022). Joint Hypermobility Links Neurodivergence to Dysautonomia and Pain. Frontiers in psychiatry, 12, 786916. https://doi.org/10.3389/fpsyt.2021.786916

⁸ Nielsen, P. R., Benros, M. E., & Dalsgaard, S. (2017). Associations Between Autoimmune Diseases and Attention-Deficit/Hyperactivity Disorder: A Nationwide Study. Journal of the American Academy of Child and Adolescent Psychiatry, 56(3), 234–240.e1. https://doi.org/10.1016/j.jaac.2016.12.010

⁹ Rietz, E., Brikell, I., Agnieszka, B., Leone, M. Chang, Z., Cortese, S. et.al. (July 6, 2021). Mapping phenotypic and aetiological associations between ADHD and physical conditions in adulthood in Sweden: a genetically informed register study. The Lancet Psychiatry.DOI:https://doi.org/10.1016/S2215-0366(21)00171-1

¹⁰ Kuriyan, A. B., Pelham, W. E., Jr, Molina, B. S., Waschbusch, D. A., Gnagy, E. M., Sibley, M. H., Babinski, D. E., Walther, C., Cheong, J., Yu, J., & Kent, K. M. (2013). Young adult educational and vocational outcomes of children diagnosed with ADHD. Journal of abnormal child psychology, 41(1), 27–41. https://doi.org/10.1007/s10802-012-9658-z

¹¹ Biederman, J., & Faraone, S. V. (2006). The effects of attention-deficit/hyperactivity disorder on employment and household income. MedGenMed : Medscape general medicine, 8(3), 12.

¹² DuPaul, G. J., Gormley, M. J., & Laracy, S. D. (2013). Comorbidity of LD and ADHD: implications of DSM-5 for assessment and treatment. Journal of learning disabilities, 46(1), 43–51. https://doi.org/10.1177/0022219412464351

¹³ Quinn, P. O., & Madhoo, M. (2014). A review of attention-deficit/hyperactivity disorder in women and girls: uncovering this hidden diagnosis. The primary care companion for CNS disorders, 16(3), PCC.13r01596. https://doi.org/10.4088/PCC.13r01596

¹⁴ Dorani F, Bijlenga D, Beekman ATF, van Someren EJW, Kooij JJS. Prevalence of hormone-related mood disorder symptoms in women with ADHD. (2020) J Psychiatr Res. doi:10.1016/j.jpsychires.2020.12.005

¹⁵ Palmer, Charles G.; Gaskill, Steven; Domitrovich, Joe; McNamara, Marcy; Knutson, Brian; Spear, Alysha. 2011. Wildland firefighters and attention deficit hyperactivity disorder (ADHD). In: McCaffrey, Sarah M.; Fisher, Cherie LeBlanc, eds. 2011. Proceedings of the second conference on the human dimensions of wildland fire. Gen. Tech. Rep. NRS-P-84. Newtown Square, PA: U.S. Department of Agriculture, Forest Service, Northern Research Station: 9-13.

Professional athletes are taught to stay the course during their routine and often grueling training, pouring in every available ounce of energy even when their motivation lags and their bodies hurt. How do they do it? Behavioral strategies of sports psychology help them to focus and prioritize winning. These techniques are also effective for adults with ADHD in their daily lives, and for those who struggle when the newness of a routine or job wears off, resulting in low motivation and poor performance.

Here, Dr. Dawn K. Brown — a double-board certified child & adolescent, adult and sports psychiatrist, and founder of ADHD Wellness Center PLLC and Mental Healthletics PLLC — will explain how to use athletes’ behavioral management strategies to overcome the daily challenges associated with ADHD.

In this webinar, you will learn:

• The Coach’s Playbook: Behavioral strategies to get you back in the game when performance is poor and motivation is low
• Performance Conditioning: Three routines that create the foundation for sustaining focus, managing moods, and completing tasks
• The Essential Meal Plan: Foods and medicine that help optimize the ADHD brain’s performance and productivity

Watch the Video Replay

Enter your email address in the box above labeled “Video Replay + Slide Access” to watch the video replay (closed captions available) and download the slide presentation.

Download or Stream the Podcast Audio

Click the play button below to listen to this episode directly in your browser, click the symbol to download to listen later, or open in your podcasts app: Apple Podcasts; Google Podcasts; Stitcher; Spotify; Amazon Music; iHeartRADIO.

More on Sports Psychology and ADHD

• Download: The ADHD Healthy Habits Handbook
• Read: Olympians, Professional Athletes, and Sports Legends with ADHD
• Read: The Neuroscience of Movement

Obtain a Certificate of Attendance

If you attended the live webinar on April 5, 2023, watched the video replay, or listened to the podcast, you may purchase a certificate of attendance option (cost: $10). Note: ADDitude does not offer CEU credits. Click here to purchase the certificate of attendance option »

Meet the Expert Speaker:

Known as the MD with ADHD, Dr. Dawn was diagnosed with ADHD while completing her child psychiatry fellowship program.  She is the owner, CEO, and sole practitioner at ADHD Wellness Center and has two private practice locations in Texas. She also serves as a psychiatrist for four clinics in Texas and Illinois.

In her podcast, From ADHD to Amaze-Ability, and Facebook Live weekly broadcasts, she seeks to de-stigmatize mental illness and dispel myths about the diagnosis and treatment of these conditions.

Dr. Brown earned her doctorate degree and completed her Residency in General/Adult Psychiatry at the Saint Louis University School of Medicine and completed an additional two-year fellowship in Child and Adolescent Psychiatry at the Menninger Department of Psychiatry & Behavioral Sciences at the Baylor College of Medicine in Houston, Texas.

Listener Testimonials

• “Thank you for this presentation today. It is a very relevant, and refreshing, view on how to manage our symptoms.”
• “Speaker’s enthusiasm and clarity were just as important as what she said.”
• “ABSOLUTELY INSPIRING! (Yes, I’m using all caps intentionally because it was amazing!)”
• “Thank you for an excellent presentation. I got some ideas on how to transfer skills I have when training for a marathon to other areas in my life.”
• “Dr. Dawn (Brown) was the re-up in both strategies and energy that I needed today. My takeaway was a reminder that the process sucks but simply accepting it and starting SOMETHING small are how I win. “

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Life hacks are clever, everyday ways to increase productivity and efficiency. Life hacks that accommodate ADHD might look like creating a launch pad by the door, buying furniture with built-in storage, or using ear plugs and visual timers.

Below, ADDitude readers share the tricks that work for them. Comment on your favorites at the link above.

Life Hacks for ADHD Adults

“I use my Amazon Dot to play Pandora while I’m getting ready in the morning. I time myself by the number of songs that pass while I’m in the shower. Three songs? I should be getting out by now and can ask Alexa what time it is to double check. I also ask her what the weather will be like to keep from checking my phone, which would inevitably lead to distracted scrolling.” — Leslie, Pennsylvania (#CommissionsEarned)

“I make use of Tiles for all the things I frequently lose, like my keys, purse, and phone. I’m good until the batteries die.” — Leslie, Alabama (#CommissionsEarned)

[Download: Key ADHD Solutions from Childhood to Adulthood]

“The most helpful ADHD adaptation I’ve made to my physical environment was getting a standing desk converter for my home office so that I can stand while doing work. It’s been very helpful for my focus and productivity; I’ve been able to move around more, which helps me stay engaged.” — An ADDitude reader (#CommissionsEarned)

“I use an app to remind me to drink water, move, take a break, eat, etc. I use Alexa to verbally remind me to take my pills in the morning so I don’t forget. I also have a reminder on my phone and place my pill box very visibly at my bathroom sink.” — An ADDitude reader

“I place Post-It notes in different colors and sizes all over the house. If something really needs to be done, it will show up repeatedly. Repetition is how we get it into our ADHD brains — as well as vividly colored markers and pens strategically staged for when a thought arises, the colorfulness helps important tasks stick out.” — Evan, Indiana

“Let go of folding towels. An unfolded towel works just as well, and disposable hand towels in the bathroom are more sanitary for guests. I realized folding towels was just a convention anyway. One less repetitive task to stress over!”

“I’ve embraced that I have a lot of stuff. Instead of always feeling like I should declutter, I bought more bookshelves and storage over time and made it pretty. And I’m okay with my desk and work area being in constant states of use. I live here. I make things. I like to see my projects. If I tuck them away half finished, I’ll forget they exist.” — Amanda

[ADDitude Directory: Find an ADHD Coach]

“I always make sure to have everything I need for work the next day laid out and ready… Everything is set up for me in stations so that I don’t have to make decisions in the early morning, lose track of time, or forget anything. I also have multiple alarms set on my phone telling me when to move to the next station.” — An ADDitude reader

“Every room in my house has a different purpose. I try not to cross over. I work in my office, read and watch classes in my study, eat in my dining room, watch TV in my living room, and sleep in my bedroom. This means I can keep things in one location instead of moving them around. It helps me keep my brain focused on the tasks at hand when I’m in each room.” — Steph, Texas

“Visual timers are helpful, but even more important is a loud timer which finds me wherever I am in my apartment. My visual timers hardly get through to me when I’m distracted by something.” — Sabeen, Germany

“I keep things where I use them: coffee and tea in the cupboard above the kettle and coffee maker, for example, and a hairbrush in the living room where I can grab it from the couch. I have an upstairs broom and a downstairs broom. These little stations at hand remove obstacles and make it more likely to do things when I get the urge — instead of getting stalled.” — Amanda

“I have door mats outside and inside the door. It helps reduce dust and dirt so I don’t have to clean the floor as often. It’s easier to give the mats a shake as I spontaneously remember than it is to vacuum and mop.” — Shauna, Australia

“I take mandatory breaks every 30 minutes of any meeting, class, or seminar.” — Melanie, Ontario

“I find that if I have a place for everything, it is much easier to keep things organized. My focus is then on the discipline of putting things back in their place, not trying to decide where something should go. Keeping an area neat becomes automatic. I also create systems: for instance, my medications and vitamins. I finally put them all on a tray and established a system for pulling out the tray, filling the pill boxes, and putting the tray back. It really helps.” — Ann, Maryland

ADD Life Hacks: Next Steps

• Download: New Habits, Routines, and Systems for ADHD Organization and Productivity
• Readers Share: Organizing Tips for Home, Office, and Finances
• Read: My Daily System — 10 Secrets to Health, Happiness & Productivity with ADHD
• Buy: Getting Things Done with Adult ADHD

#CommissionsEarned As an Amazon Associate, ADDitude earns a commission from qualifying purchases made by ADDitude readers on the affiliate links we share. However, all products linked in the ADDitude Store have been independently selected by our editors and/or recommended by our readers. Prices are accurate and items in stock as of time of publication.

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According to a 2022 report by NASDAQ, 55% of U.S. employees have faced discrimination on the job and 61% have seen it happen to others. ¹ Despite those statistics, discrimination can be hard to identify and even more difficult to rectify. It often falls on the victim to recognize the signs of inequitable treatment by a boss, coworker, or potential employer. Feelings of shame or low self-esteem can dissuade employees with ADHD, anxiety, or depression from speaking up.

A recent ADDitude reader panel found that many adults with ADHD have experienced bullying, demotions, or wrongful termination because of their ADHD symptoms. Some readers never knew why they struggled in the workplace until they were diagnosed later in life. Others said they performed their responsibilities well but were punished for disclosing their disorder.

Have you ever faced workplace discrimination, been refused accommodations, or lost a job due to your ADHD symptoms? Did you seek legal counsel? Let us know in the comments section.

“[I’ve experienced] mostly microaggressions and things you can’t quite be sure about. My forgetfulness is often taken advantage of — like reimbursements and vacation days that disappear because I didn’t claim them and nobody reminded me. Although I have more seniority than anyone else, I’m usually getting responsibilities taken away from me for no noticeable reason while others are getting new opportunities without asking and without me hearing about it.” — Amy, Pennsylvania

[Free Webinar on 2/23: “Invisible” Disabilities at Work]

“I was asked to step down because of my memory and slow processing speed. I didn’t know I had ADHD at the time but took a three-month leave of absence, got diagnosed, and started working with a coach. I returned to work in the lower position offered to me because we needed the income, working for someone I had hired myself a year earlier. It was humiliating but truly made me proud of my strength of character and courage in facing the situation head-on. I did not pursue legal action.” — Lisa, Colorado

“[The discrimination] happened before I was diagnosed. The overwhelm of the job was great; the fear paralyzing; the humiliation degrading and depressing; the physical and mental anguish of being a highly sensitive person all consuming… In the end, I was no longer functioning well. My general practitioner blamed stress, from which I would later resign. I would seek legal counsel but, because I felt that it was me who was fundamentally unable to do what other people seemed to do, I shamed myself. I could not follow through with legal action for fear of more public shaming.” — Jules

“I did not know that I had ADHD yet. I kept missing little things as an auditor and was talked into quitting. At my current job as an accountant, I used to have the most colorful spreadsheets in order to compensate. Now that I’ve been diagnosed and medicated, I no longer require overly colored spreadsheets and I make far fewer errors than before. It’s been life changing!” — Sara

“I was dismissed after failing to cope with a substantial increase in areas of responsibility; I became fragmented and overwhelmed. I sued for wrongful termination and was awarded a settlement by the courts.” — An ADDitude reader

[Directory: Find an ADHD Specialist]

“I was subjected to workplace bullying, but I did not know at the time that I had ADD. I was also precocious — I became an RN at age 19 — and some of what I faced had to do with my young age around a much older workforce of peers… I would not be diagnosed with ADD for another 18 years.” — Cindy, Florida

“After [sharing] my diagnosis, my job responsibilities were removed. I was a senior teacher for 20 years, and then I was offered a demotion to a substitute teacher. All my students’ grades were excellent and any observed lessons graded outstanding. I had to seek legal action and a settlement was reached.” — Chris, London

“I was told by the senior manager of a neurodevelopmental children’s service — responsible for assessing and treating children with ADHD — that I shouldn’t be a nurse if I have ADHD and should find a job where I don’t need (reasonable) adjustments.” — Sara, UK

“Unfortunately, I’ve lost a few jobs due to excessive tardiness and not completing tasks by deadlines. I didn’t seek legal action because I didn’t realize I had ADHD or that it was a protected disability.” — Christina, Louisiana

“I was diagnosed in 2021 at the age of 57. My employer, who I’ve worked with for 10 years, simply couldn’t understand some of the implications — namely, what does and doesn’t work — of ADHD in the workplace. I’m still there and am finally, after 18 months, making some progress in this respect.” — An ADDitude reader

“In college — before being diagnosed — I worked a desk job as a scheduler for a pest control company. Unfortunately, this was before the Internet; this job required inputting addresses into the schedule that were given over the phone by the client. After multiple incidents of transposed or incorrect street numbers, I was let go.” — Jennifer, Missouri

“As a manager with ADHD who is willing to speak about disabilities, I am pretty much an anomaly. I’m sure I’ve been passed over for promotions because it’s assumed I’ll be flighty and disorganized.” — An ADDitude reader

“I’m in the UK and I have disclosed [my ADHD] to two employers. Both have been understanding and supportive in principle, but I have to be the one to learn about my options and advocate for myself. That’s not easy to do!” — Meg

“I don’t feel comfortable sharing my diagnosis at work, even though I work in entertainment and the majority of us probably have ADHD! But I have been penalized for things related to ADHD: for example, having a hard time with short-term memory and in-person recall on demand.” — An ADDitude reader

“When I was in the nursing field, I worked on an ICU unit as a technician. There were a few mean girls who complained I wasn’t fast enough. My boss told me I looked scattered and asked if I had ADHD. After I disclosed, I was put on a work action plan. I eventually left.” — Christina, Massachusetts

Discrimination in the Workplace with ADHD: Next Steps

• Download: A Free Wellbeing Guide for Adults with ADHD
  
• Learn: Your Rights to ADHD Accommodations at Work
• Read: The Real-Life Risks and Rewards of Disclosing ADHD at Work

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

Sources

¹Schmidt, C. (2022, March 2). 6 statistics to better understand the extent of discrimination in the workplace. Nasdaq. https://www.nasdaq.com/articles/6-statistics-to-better-understand-the-extent-of-discrimination-in-the-workplace

This is particularly true at the office. Despite workplace legal protections like the American Disabilities Act, many ADDitude readers report trepidations and reservations about revealing their diagnoses at work. Others report that they have made the leap of faith — to receive accommodations, address symptoms, or bust myths (yes, ADHD is real).

Disclosing your ADHD is entirely up to you. Keep reading to discover the reasons why ADDitude readers have (or haven’t) revealed their diagnosis at work — plus who they told and if they regret doing so.

“I work at an elementary school, and my boss and colleagues know I have ADHD. My principal has ADHD, and so do her children, so she understands my strengths and weaknesses more. Most teachers have little to no knowledge of ADHD. I’ve become an advocate on campus for some of our most ‘difficult’ students struggling with untreated ADHD. Sometimes I forget there are stigmas against ADHD, but I’ve made it a point to be open about my diagnosis so they remember the kids are people too, who need support, and are capable of amazing things.” — An ADDitude Reader

“I told my boss I thought I had ADHD while going through a diagnosis. He laughed and said, ‘We all have ADHD.’ I went to HR about it, and HR did nothing. I ended up quitting because they were incredibly unsupportive in so many ways.” — An ADDitude Reader

[Upcoming Webinar: “Invisible” Disabilities at Work]

“I told [my colleagues] simply because I felt comfortable doing so. They are not judgmental; most of them have ADHD as well! It just came up in casual conversation and I have never regretted telling them. They help me when I’m having difficulties, relate to my experiences, and overall make the work environment a more enjoyable place.” — Connor, Michigan

“…I have told some colleagues at work that I have ADHD. I believe I also mentioned it to my district manager, but it doesn’t seem to make a difference. I’m still criticized for having a messy desk, for my under-par time management, for hyperfocusing and running out of time to take lunch (or dinner), for talking too much to customers, for having difficulty with prioritizing, etc. People just don’t see [ADHD] as real. Or, it is still my fault that I don’t fix these flaws, especially in business at the age of 54. Even though I am manager material, I am looked at as being not ready, yet I have as many if not more skills for the position then a lot of the other managers. And I get tired of apologizing for being emotional.” — Karen, Ontario

“I have done it twice, and both times I felt like the information I divulged was used against me. Accommodations were not forthcoming even when I asked.” — Steve, Minnesota

“I haven’t mentioned [my ADHD], although I am always tempted. I feel like most people see ADHD as made up, and they’ll assume I am making excuses. I work in finance (private equity) where I think that attitudes are less understanding. The bottom line is I wish I could because of what feels like constant anxiety from not getting things done, fear of taking on big projects that require real planning, etc. I still have no idea how long things take to do!” — An ADDitude reader

[Directory: Find an ADHD Specialist Near You]

“When I started with my current client, he asked me if I had ADHD. I laughed and said that I am just a bit scatterbrained. Over the next few months, he would often point out things I did that reminded him of his nephew who has ADHD. Then a few years later, I got tested and found out he was right! I have been very open about my diagnosis with everyone and have not regretted it. It helped several friends also get tested; they found that they had ADHD too!” — Julie, Washington

“In brief, I prefer not to tell. My employer would see [ADHD] as an illness and accuse me of every failure because of that reason. Average people here see the negatives of ADHD, blame it as an illness, and do not exhibit the intellectualism to accept that ADHD breeds positive aspects too. I am an engineer and a manager in the research and development field, which requires creativity, but employers think that people should be standard and like to cast in the same mold.” — Kutlu, Turkey

“I told my manager at work about my ADHD. It’s particularly useful for when things get a bit overwhelming, or I need time off for therapy. I didn’t share the info with my colleagues, though, because I didn’t want them to overthink their behavior around me. I also think that regardless of whether someone is atypical, we should treat everyone with kindness. I don’t see eye to eye with two people at work and don’t want the lack of accountability for their behavior to be blamed on my ADHD.” — Martha, Ireland

“…I shared [my diagnosis] with my manager who I trust as a good leader and mentor. She was very understanding and supportive, however what ensued with HR was not a positive experience. Little did I know, someone in middle management had taken issue with aspects of my performance… While no one had ever formally addressed these concerns with me directly, HR began insisting that I ‘voluntarily’ get my doctors to report on my diagnosis and the impact this would have on my job. I resisted this immense pressure… I didn’t realize you could be discriminated against for having a disability (at a university), but I’ve since learned that multiple other neurodivergent staff have faced the same discrimination.” — An ADDitude reader

“As a social worker, I just started a new job with an agency that appears to be very open and accommodating. I have ADHD to a pretty significant degree and it affects my work performance, especially the way I learn and process things. Early on, talking to my supervisor, I just came out and told her, ‘I have ADHD and sometimes it makes my processing of information challenging. I have to write things down or I forget, and… I’m an experiential learner; I need to do it to know it.’ She was fine with this and said, ‘No problem, thanks for communicating this. If you need any assistance or help, let me know.’ It was that simple. I think the way you communicate the challenge goes a long way.” — Mick, Pennsylvania

“I personally would not say anything unless I needed ADA accommodations to save me from being terminated for cause. I’m in HR and if you can meet the task, there’s no need to say anything. That’s my opinion. Pick jobs that give you freedom and lax deadlines instead. Accommodate yourself by setting yourself up for success.” — An ADDitude reader

ADHD Accommodations at Work: Next Steps

• Download: What to Ask Yourself to Find the Perfect Job
• Read: The Case for Hiding Your ADHD Diagnosis at Work
  
• Read: Help Wanted? How to Get the Accommodations You Need

SUPPORT ADDITUDE
Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and suppor

Keep in mind that decluttering your home is a journey, not a destination. It doesn’t have to happen all at once. Start small. For example, block off 45 minutes to clean a small closet on a Saturday. Do this repeatedly over a few months or longer to chip away at your stacks of stuff.

How to Declutter Your Home

Here are more tips for conquering chaos and creating a more organized living space.

Pick and purge. Go through one category of items, such as clothes, and weed out what no longer fits, is torn or stained, or you no longer want. Toss these directly into the trash bin or place them in a donation pile. Then go on to the next category, perhaps books or toys, or to a specific area, like the kitchen or garage. Invest in storage containers or bins to keep things organized as you pare down.

Grab a partner. Consider “body doubling” (over FaceTime or Zoom) with a friend who is also decluttering. This will help you stay focused and motivated.

[Click to Download: Get Organized in a Weekend] 

Drive and drop. Identify a charity drop box on your regular driving route or near your house. Fill your car with bags and drop them off. Repeat as needed.

Be thrifty. Make an appointment with a consignment shop to sell belongings in good condition. Or, if you live in a neighborhood or on a busy street, place your items outside by the curb with a sign that says, “free stuff.”

Box it up. Put cables, chargers, outlet plates, magnets, random screws, and other odds and ends in a box if you can’t bear to part with them.

How to Live with Less

Once Operation Declutter is complete, apply these ideas to help you live with less:

• Make a list of things you truly need and only buy items on that list. This will reduce impulse buying.
• Do not take hand-me-downs from family or friends unless the items were already on your list.
• Keep bulk shopping to a minimum.
• Cancel or reduce the frequency of subscriptions.

[Take This Test: Is Your Clutter Out of Control?]

Here’s what ADDitude readers say about decluttering:

“Getting past procrastination and tackling clutter is easier when I’m taking my ADHD medication.”

“Breaking down tasks into smaller tasks to tick off my to-do list creates a sense of achievement — and little dopamine hits to keep me going.”

“I bribe and reward myself when I get things on my list done.”

“My decluttering started five years ago, and it is ongoing.” 

How to Declutter Your Home: Next Steps

• Download: Free Guide for Controlling Clutter
• Read: 3 Games for Clearing Out Clutter
• Read: 10 Ways to Simplify Any Kitchen
• eBook: Declutter Your Life (and Home! and Office!)

Susan C. Pinsky is a professional organizer specializing in ADHD.

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Thank you for reading ADDitude. To support our mission of providing ADHD education and support, please consider subscribing. Your readership and support help make our content and outreach possible. Thank you.

ADDitude asked Joel Nigg, Ph.D., a clinical psychologist and a professor in the departments of psychiatry and behavioral sciences at Oregon Health & Science University, to explain the science.

Brown Noise for ADHD

Q: We’ve heard about white noise, but now brown noise is having a moment. People say it helps them to focus and relax, and even lulls them to sleep. What’s the science or theory behind why brown noise seems to work?

Studies on ADHD and brown noise are few and far between. The most common and simple theory is that performance is poor when you are drowsy (very low arousal) and when you are panicked (extreme over-arousal). When arousal is optimal, the brain is alert, focused, and effective. The theory is that the level of simulation needed to achieve optimal arousal is different for people with ADHD than it is for neurotypical peers. A portion of people with ADHD benefit from external stimulation to maintain alertness. They may try music or lights, but these can be distracting too. Brown noise provides stimulation that is not distracting.

There’s a second theory called stochastic resonance. The idea is that brown noise helps sharpen the brain’s filtering mechanism — its ability to tamp down distracting information and to sharpen what you’re trying to pay attention to. This psychophysical phenomenon is well documented but the way in which it actually works remains unclear. Also, the science does not clearly explain whether or why brown noise triggers this in the ADHD brain. Research on brown noise and ADHD brains remains too sparse to draw final conclusions.

[eBook: How the ADHD Brain Works] 

Q: How have researchers studied brown noise?

Typically, volunteers undertake difficult cognitive tasks, like solving math problems, under different noise conditions in the laboratory, while researchers measure physiological functioning (via EEG recordings of cortical and other indices of arousal), along with task performance.

Q: Is there a downside to brown noise? 

It’s not costly to download brown noise, and there’s little risk, provided the volume is not excessive (a high volume can damage ears). Some research suggests that most people with ADHD have cortical under-arousal and a minority have over-arousal. For those with over-arousal, brown noise might interfere with attention. But the user would quickly sense this. In other words, there’s little harm in listening to it and seeing if it works for you.

Brown Noise to Improve Focus: Next Steps

• Free Download: Music for Healthy ADHD Brains
• Read: Brown Noise? White Noise? Binaural Beats? What Helps ADHD Brains Focus
• Read: 13 Productivity Playlists to Center and Focus ADHD Brains
• Read: “Sounds Hammered My ADHD Brain Like Blows.”

For many adults with ADHD, task switching like this at work is a vicious cycle, leaving them feeling hopeless — and helpless.

You can stay focused, switch tasks, and get things done using the WORK SHIFTS strategies below.

Task Switching Strategies for ADHD Brains

• Write down what you were doing when your task was interrupted so that you can easily resume your work. Think of it as a bookmark to hold your place in the work process.
• Omit unnecessary distractions so you can focus on finishing your project. Put your phone in a drawer, close your email, and block distracting websites and apps. Work on major projects early or late in the day when the office is quieter, and you can concentrate for solid stretches of time.
• Rank your work responsibilities. Discuss your work priorities with your supervisor so you can respond appropriately to interruptions in your workday.
• Know that transitioning is difficult. Block off time for it on your schedule. Acceptance and planning for transitions can lessen stressful feelings and help you avoid falling behind on your work.
• Schedule communications, telephone calls, and work conversations rather than waiting for people to contact you spontaneously at a time that will most likely interrupt your workflow.
• Have a To-Do List and update it each time you switch tasks. Keeping a running log of your progress will motivate you to complete tasks.
• Invent a routine that tells your mind when you are about to lock into a concentrated task. Consider taking deep breaths, shrugging your shoulders, or doing jumping jacks to signal to your brain that you are transitioning into focused activity.
• Finished tasks mean celebrations. Check off completed jobs from your To-Do List. Then reward yourself by moving around, refreshing your brain with some brief exercise, listening to your favorite song, or getting a drink of water or a snack. Celebrating the small successes will motivate you to keep moving forward.
• Tell others you are busy (kindly). Let people know when you are working on a deadline or post a “Do Not Disturb” sign on your workspace when you need to work without interruption.
• Set up your day by chunking responsibilities with similar characteristics together so that you can multitask between them more easily. Aligning similar tasks will help you avoid the chaotic and sometimes dazed feeling of shifting too quickly between very different tasks.

[Get This Free Download: 6 Ways to Retain Focus (When Your Brain Says ‘No!’)]

Multitasking Not Working? Next Steps

• Free Download: The Daily Routine for Adults with ADHD
• Read: Whatever Happened to Good Old Singletasking?
• Q&A: “When I Multitask, Nothing Ever Gets Completed!”

If it’s any comfort, you’re not the only one struggling to stick to new habits in the new year. According to a study conducted by the University of Scranton in Pennsylvania, a mere 8% of people who were sampled two years after setting New Year’s resolutions said they’d successfully kept them.

The odds are especially stacked against people with ADHD for a variety of reasons. First, ADHD brings weak executive function skills—the very skills that allow us to stick to a routine or to achieve a goal by planning ahead, exercising self-control, and maintaining and regaining focus, even when we’ve been interrupted or distracted, says Terry Edelstein, Ph.D., an executive function coach in New York.

[Sign Up: Free Re-Start Class from ADDitude]

Another reason why people with ADHD are particularly likely to slip: “The ADHD brain loves novelty, and when something is not new and exciting anymore, we veer off course,” says Brandon Slade, an ADHD coach who has spent years learning to manage his own ADHD. Since most goals take time to achieve, the rush of dopamine people get from a new routine drops off quickly as the goal remains a slow work in progress.

Follow this smart game plan to return to, and stick with, your New Year’s resolutions.

Renew Your Resolve

1. Take small steps. Break your primary objective into a series of small, achievable goals and build in intermediate check-ins.
2. Visualize success. Think about how your life will improve if you keep your resolution. What will you be able to do that you wouldn’t otherwise? For instance, sticking to an exercise routine now could help you improve flexibility and balance for a better quality of life later.

[Read: 6 ADD-Friendly Tips for Starting and Maintaining an Exercise Program]

3. Use tools and rewards. Some experts say it takes at least 21 days (or many more for ADHD brains) for a new practice to become a habit. Use reminder apps to help you stay on track and reward yourself for following through.
4. Banish restrictions. Be honest about what you need to stay motivated and satisfied. Harsh restrictions are almost never successful. Start by making one small adjustment that will push you toward your goal and pave the way for more changes. For example, instead of banning dessert from your diet to lose weight, allow yourself a square of dark chocolate after dinner to satisfy a craving.
5. Derail distractions. Anticipate the interruptions that are most likely to interfere with your routine and do what you can to eliminate them. And, because there will inevitably be distractions that throw you off track, make a plan to help you return to your goal.
6. Buddy up. Link up with others who share your goal to provide accountability and motivation. Arrange to meet a friend at the gym a few mornings a week, or search for like-minded groups in your community. You may even make a few new friends along the way.

New Year’s Resolutions for ADHD Brains: Next Steps

• Download: The ADHD Healthy Habits Handbook for 2023
• Read: 4 Ways to Make New Behaviors Stick
• Read: Stop Dodging That Dreaded Task!

Beth Guadagni, M.A., is a learning specialist with expertise in dyslexia and ADHD.

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Do you question whether to disclose to your employer that you have ADHD, autism, a learning disorder, a chronic condition, or another so-called “invisible disability?” Do you worry that disclosing an impairment might affect your job security or make you feel disconnected from your colleagues? When you’re interviewing for a job, do you know how best to gauge whether an organization will fit your needs?

Many employees expend considerable emotional energy hiding their disabilities from colleagues and bosses in every interaction at work, in every meeting, and when toiling away side-by-side. It’s exhausting and stressful. But the stigma around disabilities — the fear of discrimination and rejection, and the risk related to job security — prevents many employees from disclosing their condition and asking for supports and accommodations to succeed at work.

Yet studies show that when employers intentionally create an atmosphere of acceptance and show a commitment to build inclusion — offering disability awareness training and creating employee resource groups as a safe place for people with disabilities, chronic conditions, or difficult life situations to meet and support one another — employees no longer feel threatened to reveal a disability. Instead, they take advantage of employer-provided supports, which, in turn, improves their wellbeing, increases their level of trust in others, and boosts their productivity.

In this webinar, Jessica Hicksted, Ph.D. candidate, ADHD researcher, and employee who has autism spectrum disorder and ADHD, explores how to approach disclosure in the workplace and provides research-driven strategies that cultivate acceptance from colleagues and supervisors.

In this webinar, you will learn:

• About questions to ask during a job interview to try to determine whether a company has a culture of acceptance and diversity
• How masking in the workplace inhibits executive functioning skills
• About strategies to determine whether and how to disclose a disability in the workplace
• About approaches to help you advocate for workplace policies that support people with invisible disabilities
• About innovative research that helps companies become more aware of invisible disabilities among employees, and create policies that foster diversity and acceptance

Watch the Video Replay

Enter your email address in the box above labeled “Video Replay + Slide Access” to watch the video replay (closed captions available) and download the slide presentation.

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Click the play button below to listen to this episode directly in your browser, click the symbol to download to listen later, or open in your podcasts app: Apple Podcasts; Google Podcasts; Stitcher; Spotify; Amazon Music; iHeartRADIO.

More on “Invisible” Disabilities at Work

• Download: What to Ask Yourself to Find the Perfect Job
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Meet the Expert Speaker:

Diagnosed as an adult with autism spectrum disorder and ADHD, Jessica Hicksted brings her life experiences and education to advocate for people with invisible disabilities. She has faced many challenges, including sustained injuries during military service, which she overcame with resiliency and determination. She is a mother to two sons with ADHD and autism spectrum disorder.

Jessica has faced her own battles with discrimination in the workplace after disclosing her invisible disabilities. She returned to graduate school to learn to become an effective advocate for positive social change. Through her PhD studies in Industrial Organizational Psychology, she dedicated her research to invisible disabilities in the workplace, and developed a tool for employers to measure stigma associated with the disclosure by workers of invisible disabilities.

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The bottom line: Routines are supposed to simplify your life, not complicate it. Use this guide to help you understand why routines fail, and how to create and stick to a routine that fits with your life.

Why Routines Fail: Causes and Solutions to Help You Stick to a Routine

1. Your routine bores you.

ADHD brains enjoy novelty and spontaneity, the archnemeses of routine. The consistency and stability of a routine can transform the task of sticking to that routine into a monotonous, unsatisfying chore.

• Schedule opportunities for fun. Who says you can’t bring spontaneity and joy into routines? Be sure to carve out space for activities that light you up and keep you going.
• Build in positive feedback. If you know that routine is good for you despite its monotony, seek out positive feedback to provide a motivation boost. If you want to consistently wake up earlier, connect that early alarm clock to its larger purpose (a stress-free morning). Treat yourself to a reward for following through. If you can’t provide yourself with positive feedback, enlist the help of another person. Have a friend send you a congratulatory text for waking up on time.
• Give yourself permission to change routines. Accept your need to switch things up! Don’t fight it. A consistent change in routine could still be part of a structured lifestyle. Make it a habit, for example, to come up with a new routine every first day of the month.

[Get This Free Download: The Daily Routine that Works for Adults with ADHD]

2. Your routine feels too rigid.

Many people with ADHD associate routines with rigidity, limitations, and lack of freedom. But a good routine embodies the exact opposite of these qualities.

• Could you use a perspective shift? Your routine should free you from dealing with the overwhelm of so many daily decisions and choices. With structure, you won’t have to devote as much brain power on these choices.
• Narrow the field. Don’t over-organize your days. If your routine needs a makeover, start by naming just one aspect of your day that isn’t working for you, and one thing to address it. Slowly turn that into a habit to work into a routine later.
• Stick around to feel the benefits. All the positive aspects of a routine only become apparent if you adhere to it. Build in positive feedback (see #1 above) to motivate persistence.

3. Your routine feels overwhelming.

Putting undue pressure on yourself to create the perfect routine – one that solves all your problems and optimizes every second of your day – is by far the most common reason routines fail. Routine overwhelm can take on many forms.

• You may beat yourself up for missing part of your routine and frame your “failure” with negative self-talk (e.g., “I’m a loser. I’ll never get this right.”)
• You may feel paralyzed at the thought of following or reworking your routine (e.g. “I hate doing the same thing. It’s so unpleasant and hardly seems worth it.”)

[Read: 6 Easy Ways to Juggle All Those Balls]

While routines are meant to be followed, they do not demand perfection – a difficult concept for many individuals with ADHD to grasp. Without knowing it, and after a lifetime of experiencing criticism and judgment for your neurodivergence, perhaps you have developed perfectionistic tendencies that make it difficult for you to forgive yourself for the natural challenges of everyday life.

To break out of routine overwhelm and perfectionism:

• Think small, specific, and realistic. Thinking too big leads to overwhelm. Go back to the drawing board and list one aspect of your day that you’d like to improve, and one tiny, achievable step you can take toward that end. If you’d like to get into the routine of organizing your kitchen, focus on one small area at a time instead of the entire space. Say, “I’m going to spend 20 minutes clearing the sink, only.” Remember that small wins will lead to bigger ones.
• Progress doesn’t have to be daily. A few days out of the week is enough to make progress and keep overwhelm at bay.
• What works for your brain? Don’t get caught up in how you think routines should go or what other people tell you would be better. Follow what makes sense to you. Take inspiration from a young client of mine who decided to shower at night and then sleep in their clothes to reduce morning stress and anxiety.

4. Distractions and interruptions throw off your routine.

You have every intention of following a routine, but distractions and interruptions – from notifications on your phone to sudden traffic – throw off your plans. Perhaps ADHD symptoms like difficulty concentrating and even hyperfocus also interfere with your routines.

• Build in cushion time. Incorporate flexibility into your routine. Always give yourself an extra 20 minutes to make it on time (no matter what Google Maps or Waze say).
• Set up tools to help you re-orient. Get creative. Use apps, reminders, notifications, alarms, website blockers, planners, Time Timers, sticky notes, body doubling, and other tools.
• Limit distractions. Pay attention to the recipients of your attention. Rather than spend lots of energy trying to ignore distractions, eliminate them from your environment if you can. If you still wind up distracted, don’t chide yourself. (Another sign of perfectionism!) Redirect with kindness and grace.

5. You don’t feel motivated to follow a routine.

Understanding the importance of a routine isn’t always enough to inspire follow through. Transforming intention into action, after all, is a central challenge of ADHD – and why some refer to ADHD as a performance disorder.

ADHD brains live in the present and tend to discount the future, which might explain your “lack of motivation” to stick to a routine. The benefits of a routine may be too far off into the future to compel action in the present.

• Connect to your future self. Think about how your future you will feel if you don’t show up for yourself now. Visualize your future and your purpose in following a routine. Consider setting up artificial consequences to encourage follow through.
• Share your commitment with others – a type of artificial consequence that can increase accountability. Share doable goals with people who genuinely support you without judgment, and who can assist you when you face an obstacle.
• Identify what motivates you. Like artificial consequences, built-in rewards can make it easier to create habits that become part of your routine. Motivators come in all forms: words of acknowledgment from a loved one; positive affirmations; a cup of tea; a round of Wordle; a short walk. Select rewards that speak to you.

How to Stick to a Routine: Next Steps

• Free Download: The ADHD Healthy Habits Handbook
• Read: How to Change Habits — 4 Ways to Make New Behaviors Stick
• Read: Your Evening Routine Is Broken

The content for this article was derived, in part, from the ADDitude ADHD Real-Time Support Group session titled, “Setting Up Routines for Adults with ADHD”  with Sharon Saline, Psy, D., which was broadcast via Facebook Live on October 7, 2022. Live support group meetings take place on Facebook most Fridays at 4 p.m. ET.

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