How to Manage ADHD Symptoms: When you know what to do but you don’t do it

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ADHD can present challenges in managing and utilizing knowledge and wisdom effectively. In a previous video, I discussed an analogy by Dr. Russell Barkley that highlighted the disconnect between our intelligence and our ability to act on it.

In this blog post, I’ll dive deeper into the topic and provide actionable strategies to help you operate your busy brain more efficiently. Whether you’re newly diagnosed or have been living with ADHD for a while, these tips can empower you to navigate your daily life with confidence.

Journal Exercise for Better Self-Awareness and Self-Coaching

Head’s up, I made a fun worksheet to help you identify the areas where ADHD gets in your way of taking action, so you can break down the process I share in this blog post. Feel free to snag it below.

Understanding ADHD Symptoms & Executive Functions

ADHD is primarily associated with impaired executive functions, which are responsible for tasks such as planning, organization, short-term memory, task initiation, and self-regulation. By gaining a deeper understanding of these functions, you can identify areas where you may struggle the most and develop targeted strategies to overcome them. The worksheet will help you identify these trigger points in more detail.

Self-Awareness: Knowing Your Strengths and Weaknesses

Start by recognizing the specific executive functions that pose challenges for you personally. While everyone with ADHD experiences different struggles, common areas of difficulty include self-awareness, inhibition, working memory, emotional self-regulation, self-motivation, and planning and problem-solving. By pinpointing your unique areas of struggle, you can tailor your approach to address them effectively.

Habit Stack & Create ADHD-Friendly Rituals

One effective strategy is to create rituals and habits that help you do things reflectively. This involves creating systems and routines that support your ability to execute tasks and stay organized. Consider using tools such as timers, alarms, checklists, and digital apps to help you manage time, remember important information, and break tasks down into manageable chunks.

Designing Your Environment to Support Your ADHD Symptoms

Another powerful approach is to design your environment to support your executive functions. For example, if you struggle with task initiation or being on time, consider creating visual cues, setting reminders, and establishing clear routines to minimize decision-making and increase accountability. Automating bill payments or using organizational tools like Notion can help reduce cognitive load and ensure you stay on top of your responsibilities.

Heart Coherence Technique for Self-Regulation

ADHD individuals often face challenges with emotional self-regulation, which can impact focus, attention, and overall well-being. One technique that can help you regain balance and improve self-regulation is the heart coherence technique. This exercise aligns the heart and the brain, facilitating clear communication between the two and promoting a state of calmness and focus.

How to Practice Heart Coherence

To begin practicing heart coherence, find a quiet place where you can focus without distractions. Start by taking slow, deep breaths while directing your attention to your heart center. Visualize your breath flowing in and out of your chest area, and maintain a steady rhythm that feels comfortable for you. As you continue this breathing exercise, you may notice a tingling sensation in your heart or a sense of calmness washing over you.

Incorporating Heart Coherence in Daily Life

The beauty of the heart coherence technique is its versatility. You can practice it anytime, anywhere, without drawing attention to yourself. Whether you’re in a meeting, engaging in a conversation, or feeling overwhelmed, take a moment to shift your attention to your heart center and engage in slow, deep breathing. This simple practice can help regulate your emotions, enhance focus, and enable you to tap into your knowledge and wisdom with clarity.

Key Takeaways and Actionable Steps to Manage ADHD Symptoms

Here are some key takeaways and actionable steps to optimize your busy ADHD brain:

1. Self-Awareness: Identify your strengths and weaknesses related to executive functions. This awareness will guide your approach to managing tasks and responsibilities.
2. Create Rituals + Habits: Leverage your existing habits and routines to create additional behaviors that support your ADHD symptoms.
3. Design Your Environment: Create an environment that supports your executive functions. Utilize visual cues, establish routines, and leverage digital tools to minimize decision-making and promote consistency.
4. Practice Heart Coherence: Incorporate the heart coherence technique into your daily life. Take slow, deep breaths, focusing on your heart center, to regulate emotions, enhance focus, and improve overall well-being.
5. Seek Professional Support: Consider working with an ADHD coach or therapist who can provide personalized guidance, support, and additional strategies to help you navigate your ADHD journey successfully.

By implementing these strategies and incorporating them into your daily routine, you can harness the power of your busy ADHD brain and operate with greater efficiency and effectiveness.

Remember, ADHD does not define you. With the right tools, support, and mindset, you can thrive and lead a fulfilling life. Embrace your unique strengths, tackle challenges head-on, and continue to learn and grow on your ADHD journey.