Attention Deficit Disorder, commonly called ADD, often strikes concern when it comes to choosing the best treatment strategy. Drugs have a place in many plans, but behavioral treatments go hand in hand with successful outcomes. Parents, spouses and teachers can benefit from learning about these behavioral remedies, as well as the person with ADD. Even adults that were never identified when they were young can implement some ideas for a better lifestyle.
Organization
Trying to stay organized is difficult for many people, but to those with ADD it is even more of a challenge. A number of small behavioral changes can be incorporated into the daily life for those with ADD that will bring positive outcomes.
Children need to have a place to put their homework and backpack each day. Parents will need to help set this up and help their child follow through until it becomes a habit. The use of an alarm clock and getting up at the same time each day adds structure as well as a set time to do school work, practice sports or play the piano.
Adults with ADD should put their keys on a hook or in a basket when they come through the door. Piles of papers that keep stacking up on every horizontal surface are better organized in a file cabinet. Using a system of writing things down and scheduling time is important, as suggested in the 2006 book "Delivered from Distraction" by Drs. Edward M. Hallowell and John J. Ratey.
This seems so simple, but it helps the ADD brain have structure. Plus it helps everyone in the home feel more relaxed.
Exercise
Not only does the physical body benefit from exercise, but the brain benefits as well. According to the editors of "ADDitude," a magazine for those with ADD, exercise helps the brain improve in skills such as sequencing, memory and sustaining attention.
When exercising the body releases chemicals--endorphins, norepinephrine, dopamine, serotonin--which elevate mood, and increase the ability to stay focused. Any type of exercise for 30 minutes will have a positive effect. Tae Kwon Do, ballet, gymnastics, team sports, bicycling and running are just some of the possibilities from which to choose.
Schools are finding that adding exercise to their curriculum improves alertness in their students. A period of exercise just before having to sit and "pay attention" can help kids with ADD focus better.
Meditation
Adults and children with ADD have a difficult time concentrating on a task and staying focused. Training the brain to pay attention is finding success in a treatment called "mindful meditation" in studies at UCLA and published in the "Journal of Attention Disorders" May 2008 issue.
Twenty-four adults and eight adolescents participated in an eight-week mindfulness meditation training program and reported a high degree of satisfaction with the results. Not only did anxiety and depression see improvements, but thinking skills were noted as well. Participants were able to focus on tasks.
The training consisted of sitting quietly for five to 20 minutes and focusing on breathing in and breathing out. When thoughts about other things arose, perhaps work or school, these were labeled "thinking" and then they would go back to focus on breathing. This was practiced daily as well as weekly training sessions.
Meditation
References
- "Delivered from Distracton"; Dr. Edward M. Hallowell and Dr. John J. Ratey; 2006
- "ADDitude"; Exercise: An Alternative ADHD Treatment Without Side Effects; editors.
- "Journal of Attention Disorders"; Mindfulness meditation training in adults and adolescents with ADHD: a feasibility study; L. Zalowska et al; May 2008
