Edge Foundation Blog

Parents know that helping their children learn to sleep through the night is more challenging when a child has ADHD.  Why?  Children with ADHD have twice the rate of insomnia and sleep disturbances as people who don’t have ADHD.

ADHD students need to take their sleep seriously

So falling or staying asleep is already hard if you have ADHD.  Add to that the natural sleep cycle for teens (2 a.m. - 10 a.m.) doesn’t mesh with the time that the world expects them to start their days.  Students with ADHD are often even more sleep deprived than their peers.  Sleep deprivation both mimics and makes ADHD symptoms worse.  So if you have ADHD taking charge of your sleep habits is even more important.

Sleep hygiene, what’s that?

We usually think about keeping clean when we see the term hygiene.  But did you know it also refers to the science that deals with the preservation of health?  Sleep hygiene is the habits you put in place to keep yourself healthy with adequate sleep.  An ADHD coach can help you figure out what you are doing to mess with your own sleep cycles.  Here are a few ideas to try.

• Don’t nap during the day.
• Avoid caffeine, nicotine and alcohol before bed.
• Exercise regularly, but earlier in the day.
• Don’t eat a lot before bedtime.
• Establish a relaxing bedtime routine. Turn off the DS, TV, internet or Wii at least an hour before your bedtime.
• Associate your bed with sleep. Don’t do other things like read, check email, text or watch TV in bed.
• Make sure your room is not too hot, or too bright.
• Make sure that the sleep environment is pleasant and relaxing. The bed should be comfortable, the room should not be too hot or cold, or too bright.
• Don’t sleep with your pet. They can wake you up at night making it hard to fall back asleep.
• Here’s a really fun way to look at your sleep environment and make it easier to sleep:   http://www.shuteye.com/sleep-tools/snooze-improver.aspx

For other ideas on sleep hygiene visit:  Sleep Foundation

Other ADHD and sleep links:

Other steps to try for insomnia treatment

Sleep facts and stats

A good overview of signs of sleep deprivation in children compared to ADHD symptoms

Diagnosing sleep disorder when you have ADHD

Have you figured out how to get your sleep on track?  Share your stories with us.

Dear Coach,
When spring is in the air, It’s impossible to concentrate. Help I’m falling behind!
Signed,
Sunny

Dear Sunny,
There’s no denying it. Everyone feels like goofing off on a warm, sunny day. Unfortunately responsibilities of school, work and home don’t stop when the weather gets nice. Here are some ideas you can use to keep yourself on track:

Work with your urge to procrastinate

• Work at night when the call to be outdoors and playing isn’t so compelling.
• Do a moderate amount of vigorous outdoor exercise, then study.
• Take your studying outdoors - some of the time. It’s not as efficient, but at least you’re working rather than looking out the window.
• And next year, plan for spring fever by taking a heavy load in the winter and a lighter load in the spring.

Be accountable

• Get a study buddy and make an agreement that you’ll each get so much done in the next few hours. Knowing you’ve made a commitment to someone else really helps. It’s the power of accountability.

• Whatever you do not take a incomplete. Do whatever you have to do to finish a course. Or you may never finish it at all.

Schedule your study time

• Apply the principal of exercise intervals to studying. Instead of alternating sprinting and walking, alternate study and play. Set a timer and work hard for 30 or 60 minutes then play for the next interval of minutes. Then do it again. Just be sure you quit playing as readily as you quit working!

• Plan to procrastinate. Know when your deadlines are and how much time the tasks will take, and then do them when nothing else on the list is more important to get done because the deadline is NOW.

Study smarter not harder

• Know which classes will cut you slack so you can put energy into the ones that won’t.
• Know when you’ve hit the point of diminishing returns. If you’ve worked for 5 hours and know that’s enough to get an A- on the paper and it will take 5 more hours to get an A but there’s other work that needs to be done, move on!

If you have a question you’d like our resident ADHD coach to answer, feel free to add it to the comments and we’ll try to answer it in a future post.

Ever tried to do two or more things at once?  Like doing homeworkand listening to your music?  Or listening to a talk and doodling your notes?  Did it work for you?

Those secondary “mindless” tasks (the doodling and the listening to the music) are what the Edge Foundation’s Executive Director, Sarah Wright, calls fidgeting.

A bored ADHD brain is a sluggish brain

“Everyone thinks of fidgeting as those restless movements we do when we’re bored, but really it’s more than that,” she explains.  “One of the things we know about an ADHD brain is that when it gets bored, it gets sluggish.  Literally.  In brain scans of people with ADHD doing boring repetitive tasks, we can see that pretty quickly the pre frontal cortex slows down.  One of the reasons stimulant medications are thought to work for ADHD is that they correct for this.  When compared to the general population, it is pretty clear people with ADHD just require a higher base level of stimulation to stay comfortably alert and focused.”

Fidgeting helps people with ADHD stay focused

Fidget to Focus is the book Sarah co-authored with Dr. Roland Rotz.  They make the case that instead of being a distraction, certain mindless tasks-like listening to music or doodling on paper or chewing gum or standing up at your desk-are really ways to help self-regulate and stay focused. Fidget to Focus was just featured in ADDitude magazine online.

She explains, “All adults self-regulate with sensory-motor activities.  When we get tired of sitting at our desks, we get up for a cup of coffee.  We switch on the radio in the car to keep us interested while driving.  We maybe splash some cold water on our faces to perk up.  Even as adults we need the right balance of sensory-motor stimulation to keep us in our comfort zone.

“Kids need more.  They need more frequent, more intense, and more variety of sensory-motor stimulation than adults does to stay in their comfort zone.  If you try to take those stimulating things away, they’ll just find something else.  And this is true for all kids, not just those with ADHD.  But because of the way the ADHD brain works, people with ADHD will essentially always need more stimulation than those without ADHD. It’s just a matter of degree.”

Three tips for self-regulating with fidgeting:

Sarah and her co-author emphasize three important points in Fidgeting to Focus that you can start using today.

1.       The great thing about fidgeting is that it’s perfectly natural.  Everyone does it.  The trick is to do it intentionally.  If you do it right, you can manage your ADHD symptoms in a way that’s totally unnoticeable to everyone else.

2.       It’s important to fidget respectfully: doing it in a way that works for you but that doesn’t bother the people around you.  For example, clicking your pen repeatedly during a meeting might not be so cool, but fiddling with a paperclip under the table would be soundless and invisible.

3.       It’s important to realize that a good fidget shouldn’t compete with the primary tasks.  For instance, if you need your eyes for reading, listening to music will be a better fidget than watching the TV.  If you need to listen, doodling or pacing will be a better fidget than being plugged into your iPod.

And ADHD coach can help you figure out which fidget help you focus, and which ones are getting in  your way.  We’d love to hear from you.  What fidget works for you?

Editor’s Note:

University of Central Florida study confirms fidgeting helps kids with ADHD concentrate as reported in the Orlando Sentinal, May 25, 2009.

The statistics on ADHD teens and driving are scary. How do allow our teens to drive, but make it safer for our kids behind the wheel?

AD/HD & Driving - A Guild for parents of Teens with AD/HD, by J. Marlene Snyder  is the first and only book on ADHD, teens, and driving.  It is a must-read for all families who have or are contemplating having a teen with ADHD as a driver in the household.  (Note:  The book is out of print, but you can still find plenty of new and used copies on Amazon.com and other ADHD book selling sites.)

ADHD teens are neurologically more prone to speeding, and accidents.  And it’s critical that parents set clear expectations for ADHD teens when they get behind the wheel.

Chapter titles include:

When you have finished reading the book you will be armed with strategies to use to encourage safe driving behaviors in your teen — observation tools, topics to that require extra emphasis, work sheets and sample contracts.

An ADHD Coach can help your teen be a safer driver

Teaching your ADHD teen these new skills can be challenging.  We interviewed Marlene Snyder about the role of a coach in helping your ADHD teen be a safe driver.  Watch it here.  Next time we’ll outline some other tools that are on the market that can help you be sure your teen is driving safely - even when you aren’t in the car.

What have you done to keep your ADHD teen driver safe?  Here are a few ideas for your teen driver to consider.  Please leave us a comment and share what’s worked for you.

The statistics on ADHD teens and driving are scary. How do allow our teens to drive, but make it safer for our kids behind the wheel?

AD/HD & Driving - A Guild for parents of Teens with AD/HD, by J. Marlene Snyder  is the first and only book on ADHD, teens, and driving.  It is a must-read for all families who have or are contemplating having a teen with ADHD as a driver in the household.  (Note:  The book is out of print, but you can still find plenty of new and used copies on Amazon.com and other ADHD book selling sites.)

ADHD teens are neurologically more prone to speeding, and accidents.  And it’s critical that parents set clear expectations for ADHD teens when they get behind the wheel.

Chapter titles include:

When you have finished reading the book you will be armed with strategies to use to encourage safe driving behaviors in your teen — observation tools, topics to that require extra emphasis, work sheets and sample contracts.

An ADHD Coach can help your teen be a safer driver

Teaching your ADHD teen these new skills can be challenging.  We interviewed Marlene Snyder about the role of a coach in helping your ADHD teen be a safe driver.  Watch it here.  Next time we’ll outline some other tools that are on the market that can help you be sure your teen is driving safely - even when you aren’t in the car.

What have you done to keep your ADHD teen driver safe?  Here are a few ideas for your teen driver to consider.  Please leave us a comment and share what’s worked for you.

Did you know that you’re not fully grown up until you’re 25?

That’s right!  Your brain keeps growing well past the time you reach your full height.  Studies by the National Institute of Health and UCLA show that the risk assessment area of the brain isn’t fully developed until age 25.

Teen drivers at risk

So it shouldn’t be a surprise then, teen drivers are at risk when driving.

According to the National Highway Traffic Safety Administration, teens are only 7% of licensed drivers, yet they account for 14% of fatal collisions.  In 2003, 3,657 teen drivers were killed, and an additional 308,000 were injured in crashes (Source:  AAA Foundation of Traffic Safety).  Put another way,  that means a 16 year old is twice as likely to have an accident as someone in their 80s!

The property damage costs of teen driver accidents is staggering - over $31 billion each year.

ADHD teens - an even greater driving risk

A few sobering facts about ADHD teens and driving. When compared to other teens…

1. ADHD teen drivers are seven times as likely to have been in 2 or more accidents.
2. ADHD teen drivers are two times as likely to have a speeding ticket.
3. ADHD teen drivers are five times as likely to have a traffic citation.
4. ADHD teen drivers are four times as likely to have been in an injury accident.
5. ADHD teen drivers are four times as likely to have been at fault for the accident they were in.

Families of ADHD teen drivers have a higher risk of:

1. Serious injury or death of their child,
2. Property damage,
3. Higher health care costs,
4. More involvement with legal and liability issues, and
5. Higher motor vehicle insurance rates.

Do we keep ADHD teens from driving?

Of course not! Driving is an important rite of passage in this country. It gives freedom and responsibility to our young adults and helps families manage complicated schedules.  BUT…

There are things you can do to keep yourself (or your teen) safe in the early years of becoming a skilled driver.  Next time we’ll show you how.

Have questions about ADHD teens and driving?  Ask them here, and we’ll do our best to answer them in a future post.

Over the past several months, we’ve been focusing on anxiety and ADHD.

In January we introduced the topic of ADHD and anxiety with a report of how common forms of anxiety are much more common in people who have ADHD than the general population.  We also gave you a list of physical and psychological symptoms associated with anxiety.    Last month, we outlined the 4 most common axiety disorders associated with ADHD.  Remember half (52%) of adults with ADHD will experience general anxiety disorder during their lifetimes.

This month we’ll teach you a few things you can do to control anxiety.  Of course we need to start by saying that if your anxiety feels overwhelming or gets worse over time, you should begin by seeking the help of a professional, who might possibly prescribe therapy and/or medication.  There are, however,  easy, everyday things you can do to help control anxiety without taking another pill - that you can start right now!

1. Exercise
2. Eat right
3. Get enough sleep
4. Practice relaxation

Exercise Exercise Exercise

If you’re a regular Edge Foundation subscriber, you’ll have seen our review of John Ratey’s book, Spark: the revolutionary new science of exercise and the brain.

In it Ratey explains that regular exercise alone can dramatically reduce symptoms of anxiety:

• Exercise releases neurochemicals that help you feel better (serotonin, the “feel good” neurochemical, and GABA, an important inhibitory neurochemical that basically gives the command to “stand down”. )
• Exercise helps relax your body, reducing the resting tension of your muscles and thus interrupting the anxiety feedback loop to your brain.
• Exercise teaches you that you have control over the symptoms of racing heart, sweating, and elevated breathing. That feeling this way physically is not the same thing as a panic attack.
• Exercise even helps you unlearn the habit of anxiety.

Diet

We are going to sound like your mother, but she was right.  Be sure to remember to eat regular meals.  You may be able to get by and skip a meal with a little help from caffeine or sugar, but did you know that both of these foods can mimic the sensation of an anxiety attack - and actually trigger one!

Sleep

Irregular sleep habits can actually increase your anxiety symptoms!  Stress and anxiety may cause the body to produce a “no sleep” signal in the brain that heightens arousal and makes sleep difficult. This alerting effect is a cause of more anxiety and may set in motion a cycle of sleeplessness and stress.

Sleep is such a big issue for many people with ADHD that we are planning a future post on the topic.  In the meantime, there is a lot of information on the web about sleep, sleep problems, and how to develop better sleep patterns. Here are a few places to start.

• http://www.sleepfoundation.org
• http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm
• http://science.education.nih.gov/supplements/nih3/sleep/guide/info-sleep.htm

Relax Your Mind

Take a time out and pause to let your mind and body relax. When you are stressing, do something distracting and fun. Take a deep breath.  Or fill your mind with a challenging task like a Sudoku or crossword puzzle and you won’t have room to think about your anxiety

Relax Your Body

Relax your body and your mind will follow - we call this the relaxation response.   Relax your body and your

• heart rate decreases
• breathing becomes slower and deeper
• blood pressure drops or stabilizes
• muscles relax
• and your anxiety level decreases

Did we mention exercise?

Exercise can be a great way to release tension in your body.  There are non-strenuous ways to invite your body to relax as well.

• yoga
• medication
• relaxation excecises
• biofeedback
• and don’t forget to breathe.

Anxiety is a real and serious problem, but you don’t have to let it put you on the sidelines or eat you up inside.  It just takes self-awareness that your anxiety is getting the best of you and self-discipline to take steps every day to keep your anxiety at bay.  An ADHD coach can help you figure out which techniques are best for you and put a plan in place to help you stay on top of your anxiety.

Have you found any of these everyday habits have helped your anxiety levels?  Please share your experience in the comments.  We’d love to hear from you.

John Ratey’s book Spark: The Revolutionary New Science of Exercise and the Brain is a book everyone should read - whether you have ADHD or not.  And we mean everyone:  you, your spouse, your parents, your kids, their teachers, your doctors. EVERYONE!

You might have seen this book and put off opening it figuring it would be dry and technical, but it’s not at all. Sarah Wright, Edge Foundation Executive Director, reports “It so compelling and easy to read I could hardly put it down.” The evidence in Spark is incontrovertible: aerobic exercise physically transforms our brains for peak performance.

John Ratey is no newcomer to the ADHD community.  He co-authored (with Edward Hallowell) the best selling, Driven To Distraction: Recognizing and Coping with Attention Deficit Disorder from Childhood through Adulthood, and is the spouse of ADHD expert and founding Edge Foundation board member, Nancy Ratey.

The book highlights the best findings of hundreds of papers Ratey read in researching this book - most published in the last decade - giving you insight into the latest understanding of how the brain works.

A sampling of John Ratey’s brain research findings

• Exercise is truly the best defense against everything from mood disorders [depressions] to ADD/ADHD to addiction to menopause to Alzheimer’s.
• Getting your heart and lungs pumping can mean the difference between a calm, focused mind and a harried, inattentive self.
• Aerobic exercise has been shown to be as effective as antidepressants in treating anxiety
• The Brain works much as muscles do-growing with use, withering with inactivity.
• Exercise even sparks new brain cell growth!

How to buy Spark!

Of course you know how to order a book on-line, but did you know if you click on the link embedded in this article below, Edge Foundation will receive a small fee for every book you purchase on Amazon.com during that visit?

Click here to buy Spark and support the Edge Foundation today!

And here are a couple of other great books on ADHD:

Fidget to Focus:  Outwit Your Boredom:  Sensory Strategies for Living with ADD — written by Edge Foundation’s Executive Director, Sarah Wright.

Driven To Distraction: Recognizing and Coping with Attention Deficit Disorder from Childhood through Adulthood

We’d love to hear what books you’ve found helpful for discovering how to live with ADHD.  Post them in the comments and we will review more books in future months.

Are you often worried? Nervous? Jumpy? Self-counscious or insecure?  Did you know these are all symptoms of anxiety?  And axiety disorders are much more common in people with ADHD than you might realize. 

Everyone gets the common cold, right?  Healthy adults have on average 2 colds per year and each cold lasts on average one week. That means that at any one time about 4% of adults will have a cold. 

According to the Surgeon General, at any one time, 16% of our population will have an anxiety disorder. That means Anxiety Disorders are FOUR TIMES as common as the common cold.  And some studies have indicated that as many as 25% of children with ADHD also have anxiety disorder. 

When should you worry about anxiety?

Normal anxiety comes and goes in response to real challenges involving potential loss or failure. Normal anxiety helps sharpen your attention so you can meet those challenges. 

Anxiety disorders involved anxiety that is more intense or lasts longer than normal anxiety, or that leads to phobias. Basically, if you worry when there’s no real threat, to the point where you can’t function normally, that’s an anxiety disorder.

Why haven’t I heard about anxiety disorders and ADHD before?

People know when they have a cold. If it’s so common, why don’t they know when they have an anxiety disorder?

• People may think the anxiety they live with is normal - it’s normal for them after all.
• People may deny their anxiety because it’s not acceptable to be “afraid”.
• People may be so good at avoiding what makes them anxious that they almost never experience the symptoms.
• People may have symptoms they don’t recognize as anxiety-stomach upset, muscle aches, fatigue, insomnia, irritability, twitches, heart palpitations, hot flashes, clammy hands-these can all be symptoms of anxiety.

The primary symptoms of anxiety disorders are fear and worry. But when people have physical symptoms that may mask the real issue, they will seek treatment for those instead. In fact, people with anxiety disorders are 3-5 times more likely to go to the doctor than non-sufferers.

Do you have any of these common symptoms of anxiety? 

Emotional and Psychological Symptoms of Anxiety:

• Apprehension, uneasiness, and dread
• Impaired concentration or selective attention
• Feeling restless or on edge
• Avoidance
• Hypervigilance
• Irritability
• Confusion
• Behavioral problems (especially in children and adolescents)
• Nervousness and jumpiness
• Self-consciousness and insecurity
• Fear that you are dying or going crazy
• Strong desire to escape

 Physical Symptoms of Anxiety:

• Heart palpitations or racing heartbeat
• Chest pain
• Hot flashes or chills
• Cold and clammy hands
• Stomach upset or queasiness
• Frequent urination or diarrhea
• Shortness of breath
• Sweating
• Dizziness
• Tremors, twitches, and jitters
• Muscle tension or aches
• Headaches
• Fatigue
• Insomnia

(Source:  http://www.helpguide.org/mental/anxiety_types_symptoms_treatment.htm)

 An ADHD Coach can help you manage your anxiety

If you’ve been going to the doctor with any of these and not getting relief, you might want to consider consulting an anxiety specialist.   And an ADHD coach can also help you learn to identify your anxiety triggers and things you can do to keep your anxiety under control.  For example, exercise is an important way to minimize ADHD symptoms.  It is also a powerful antidote to many symptoms of anxiety.

You don’t have to live with anxiety, sign up for an Edge Coach and start taking charge of your life today.

ADHD and anxiety resources

For more information about ADHD and anxiety visit:

• http://www.healthcentral.com/adhd/related-conditions-196320-5.html
• http://www.anxiety-and-depression-solutions.com/wellness_concerns/adhd/010305_adhd_disorder.php
• And be sure to check out John Ratey’s book, Spark:  The revolutionary science of excercise and the brain

Do you have ADHD and anxiety?  What have you done to keep it under control.  We invite you to share your story here and help others learn what you have to keep your edge!

Did you make New Year’s resolutions this year?  It’s not too late to make ones that have a lasting impact on your life, instead of being good intentions that are forgotten by Valentine’s Day.  Here’s how.

New Year’s Resolutions That Stick

How many of your New Year’s resolutions can you remember from last year? Better yet, what are your top three priorities? We all make goals for ourselves, but it’s easy to get swept away with deadlines and distractions lose our focus.

Keeping focused is the key to making New Year’s resolutions that stick.  You can do that with three simple steps:  Keep it simple, direct, and repeat often.

Simple: Identify the top 3 goals
Creating goals for ourselves isn’t rocket science. There are tons of books and blog posts on how to write good ones (see the link to About.com posted below).  What’s harder to do is to make them stick. When we have too many goals to remember, it’s impossible to remember any of them. So just pick three important ones to focus on.

Direct: Shorten your goals into a code word
When you are teaching a child a new behavior, a simple code word communicates a lot more clearly than a lecture does. For example,  ”case closed” means the argument is over, period. Code words, like text messages, focus our thoughts on the bare essentials. Instead of writing “exercising three to five days a week,” you’ll do better with “exercise!” Code words also come across more like imperatives rather than options, making it more likely that you’ll listen to yourself and do them!

Repeat Often: Post your goals in an obvious place
If your goal is out of sight, it won’t be top of mind; and you’re less likely to keep it. If I want my daughter to get dressed in the morning, I’d better not go to the other room to check my email. If I do, I’ll return to find her playing with her Barbies. We all need constant reminders to refocus on our top priority for the moment. So add your goal to your calendar software as a pop-up weekly reminder, or post it on your computer screen. You’re more likely to work on your goals when you are reminded of them often.

Goal Basics

Over at About.com’s Living with ADHD blog, Keath Low suggests seven steps to making realistic New Year’s goals:

• Write down your goals
• Establish a Plan
• Visualize Success
• Buddy Up With a Friend or Family Member
• Review Progress
• Reward Small Steps Toward Your Goals
• Don’t Be Too Hard on Yourself

Edge Coach, Marla Cummins, also published a great post on New Year’s resolutions.  She defines a goal having the following qualities:

• It is your own.
• It is something you can do.
• It is under your control.
• It is very clear and specific, using numbers and measurements.
• It is something in the future.
• Goals are dreams with a foundation..

Yes, New Year’s has come and gone, but it’s not too late to resolve to make 2009 the best year yet! If you have trouble keeping goals you set, you might consider getting an Edge Coach to help you stay on track.

What goals have you set for yourself this year and how do you plan on keeping them.  We’d love to hear from you!