Understanding ADHD - A resource for parents and carers

There can be a lot of stigma when a child gets diagnosed with ADHD (Attention-Deficit/Hyperactivity Disorder). In the past, people people thought of these kids as 'naughty' and there are still some outdated beliefs about ADHD being a product of parenting - or a lack of parenting.

Clinical psychologists and neuropsychologists know the reality: If your child has ADHD, it is not because you're doing something wrong.

ADHD is a neurodevelopmental condition. This means your child's brain develops and functions differently to those of their neurotypical peers.

As parents, it's important to remind ourselves that our children are not lazy, naughty, defiant, or choosing to be difficult - even when it may feel that way! They are functioning with a different sort of brain structure.

Kids and adults with ADHD have differences in the brain areas responsible for attention, impulse control, emotional regulation (including staying calm) and organisation.

Mythbusting ADHD

ADHD is:

• A difference in how the brain manages attention, energy, emotions and self control: This involves developing skills such as concentration, motivation, and confidence.

• Highly heritable: ADHD often runs in families and for this reason is sometimes not noticed until a child attends school or other external group activities.

• Lifelong: Someone who has ADHD will always have ADHD. However, the way it 'shows up' in their life changes with age, and strategies can be learnt that reduce the negative impacts and enhance the positives.

• Influenced by external sources: The environment around a person, how much sleep they get, level of stress they experience, expectations of themselves and others, and support provided can all impact the severity of ADHD symptoms.

ADHD is not:

• A lack of intelligence: There is no scientific link between level of intelligence and ADHD. However, those with higher ADHD often get diagnosed later in childhood or even adulthood, due to their ability to mask their symptoms or overcompensate in other ways.

• Poor motivation by choice, or laziness: People with ADHD may struggle with motivation due to how their brains use chemicals like dopamine, however this is not intentional or a result of 'not trying'.

• Caused by weak discipline: People with ADHD may sometimes display behaviour that doesn't meet expectations of family, school or work places. However, this is not a result of intentionally being defiant, it is related to the differences in their basal ganglia which affect impulse control. To function under routine expectations, your child's brain is actually working harder than their peers, not being slack.

• Caused by sugar, screens or other environmental factor: While people may notice a difference in behaviour by changing the environment, there is no clear evidence for any one specific environmental change which reduces ADHD symptoms. If you notice something which helps, make a note of it and keep doing it!

How ADHD shows up at home and school

Children with ADHD often struggle with what psychologists call 'executive function'. These are the brain's management skills. This can impact:

Initiative: Getting started on tasks can feel impossible, leading to additional pressure from putting tasks off until the last minute.

Focus: People with ADHD struggle to maintain focus on less interesting tasks, and can even struggle to focus on things they want to do, no matter how much they know they should

Working memory: Working memory is the part of our brain that 'holds' information in the short term - this impacts their ability to remember instructions or even hold their own tasks in their head.

Impulsivity: People with ADHD find stopping their impulses much more difficult than neurotypical people. When they are able to stop, this causes a far greater burden on their brains than on those of a neurotypical person. This leads to increased fatigue and possible meltdowns.

Transitions: People with ADHD - but especially children and young people - are more likely to struggle with transitions between activities - they may find it difficult to change or end tasks or activities without warning.

Time/Punctuality: People with ADHD are known to experience something referred to as 'time blindness' - they are less likely to notice the passing of time, and may struggle to calculate how long something may take.

Because of all the above, children with ADHD can present behaviours that seem like manipulation or intentional bad behaviour. ADHD means that your child may be able to focus for hours on something they love, but may completely fall apart over homework, packing a school bag, or getting dressed.

This isn't manipulation or a sign that they're not trying hard enough, it's neurology.

How ADHD feels to your child

Visualization is a powerful performance psychology technique that involves creating mental images of desired outcomes. This technique can be particularly effective in reducing anxiety and enhancing confidence. Here’s how to practice visualization:

• Find a Quiet Space: Choose a calm environment where you can focus without distractions.

• Close Your Eyes: Take a few deep breaths to relax your body and mind.

• Visualize Success: Imagine yourself achieving your goals in vivid detail. Engage all your senses to make the experience as real as possible.

• Repeat Regularly: Incorporate visualization into your daily routine to reinforce positive outcomes.

  
  

Research shows that athletes who use visualization techniques often perform better than those who do not. This technique can be applied to various aspects of life, from public speaking to personal relationships.

Many children with ADHD:

Receive more corrections and criticism than their peers

Feel like they are “always in trouble”

Internalise shame and frustration

Try very hard to please, but struggle to show it in ways adults expect

Over time, this can lead to:

Low self-esteem

Anxiety

Emotional outbursts

Cognitive and physical fatigue

Avoidance or shutdown

One of the most powerful things you can give your child is a sense of safety — the sense that they are loved and accepted even when things go wrong.

Mindfulness and Stress Management

Mindfulness is the practice of being present in the moment without judgment. It can significantly enhance well-being by reducing stress and improving emotional regulation. Here are some mindfulness techniques to incorporate into your daily routine:

• Mindful Breathing: Focus on your breath for a few minutes each day. Notice the sensation of the air entering and leaving your body.

• Body Scan: Lie down comfortably and mentally scan your body from head to toe, noticing any tension or discomfort.

• Mindful Eating: Pay attention to the taste, texture, and aroma of your food. This practice can enhance your relationship with food and promote healthier eating habits.

  
  

By practicing mindfulness regularly, individuals can cultivate a greater sense of awareness and reduce stress levels.

Building Resilience

Resilience is the ability to bounce back from setbacks and challenges. It is a crucial aspect of well-being and can be developed through various performance psychology techniques. Here are some strategies to build resilience:

• Develop a Growth Mindset: Embrace challenges as opportunities for growth. Instead of viewing failures as setbacks, see them as learning experiences.

• Cultivate Strong Relationships: Surround yourself with supportive individuals who encourage and uplift you.

• Practice Self-Compassion: Treat yourself with kindness during difficult times. Acknowledge your feelings without judgment.

  
  

Building resilience takes time and effort, but it is a valuable skill that can enhance overall well-being.

The Role of Positive Self-Talk

Positive self-talk is a technique that involves replacing negative thoughts with positive affirmations. This practice can significantly impact self-esteem and overall mental health. Here’s how to cultivate positive self-talk:

• Identify Negative Thoughts: Pay attention to your inner dialogue. Notice when negative thoughts arise.

• Challenge Negative Beliefs: Ask yourself if these thoughts are based on facts or assumptions. Replace them with positive affirmations.

• Create a List of Affirmations: Write down positive statements about yourself and read them daily. For example, "I am capable and deserving of success."

  
  

By fostering positive self-talk, individuals can improve their mental outlook and enhance their well-being.

The Power of Routine

Establishing a daily routine can provide structure and stability, which are essential for mental well-being. Here are some tips for creating an effective routine:

• Prioritize Self-Care: Include activities that promote physical and mental health, such as exercise, meditation, and hobbies.

• Set Boundaries: Allocate specific times for work and leisure to maintain a healthy work-life balance.

• Stay Flexible: While routines are important, allow for flexibility to adapt to changing circumstances.

  
  

A well-structured routine can help individuals feel more in control and reduce feelings of anxiety.

Seeking Professional Help

While performance psychology techniques can be beneficial, some individuals may require additional support. Seeking help from a mental health professional can provide valuable insights and strategies tailored to individual needs. Here are some signs that it may be time to seek professional help:

• Persistent feelings of sadness or anxiety

• Difficulty coping with daily stressors

• Struggles with self-esteem or self-worth

  
  

Therapists and counselors trained in performance psychology can offer guidance and support to enhance well-being.

Conclusion

Enhancing well-being through performance psychology techniques is a journey that requires commitment and practice. By incorporating techniques such as goal setting, visualization, mindfulness, and positive self-talk, individuals can improve their mental resilience and overall quality of life. Remember, the path to well-being is unique for everyone, and it’s essential to find the techniques that resonate with you. Start small, be patient with yourself, and embrace the journey toward a healthier, happier life.

As you explore these techniques, consider which ones align with your goals and values. Take the first step today by setting a small, achievable goal and practicing visualization. Your journey to enhanced well-being begins now.