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Summary
Summary
This is the only book on Attention Deficit Hyperactivity Disorder (ADHD) written in a structure that caters to the tendency for adults with ADHD to jump around. This essential guidebook begins by describing how the ADHD brain processes information and how that leads to typical challenges that people with ADHD experience, as well as why certain strategies are effective and others aren't. This lays the foundation for everything that follows, from getting diagnosed to an overview of the research of how ADHD affects people's lives. A thorough explanation of standard treatment options-including medication, therapy, and coaching-as well as alternative treatments, helps guide adults with ADHD to get the most from their healthcare providers. From there, the book provides an extensive collection of practical strategies to overcome common struggles in the areas of self-esteem, work, relationships, friendships, parenting, and everyday life. It covers everything from time management to getting organized. Brief, ADHD-friendly articles can stand alone or be read in sequence, making it the perfect book for the busy adult with ADHD who wants rock-solid information that is easily digestible.
Author Notes
Ari Tuckman, PsyD, MBA, is the author of Integrative Treatment for Adult ADHD: A Practical, Easy-to-Use Guide for Clinicians and Vice President of the Attention Deficit Disorder Association. He practices in West Chester, PA.
Table of Contents
How to Read This Book | p. xiii |
What Makes This Book Different? | p. xiv |
Introduction: A Million Things to Make Your Life Better | p. xv |
Section I Understanding ADHD In Adults | p. 1 |
Chapter 1 Executive Functions: It All Flows From Here | p. 5 |
Executive Functioning: Who's Calling the Shots Around Here, Anyway? | p. 7 |
Response Inhibition: It Starts with Stopping | p. 8 |
Working Memory: The Brain's RAM | p. 9 |
Sense of Time: It Can't Be 5:00 Already! | p. 11 |
Remembering to Remember: It's All About Timing | p. 12 |
Emotional Self-Control: Having Feelings Without Acting on Them | p. 13 |
Self-Activation: Getting That Heavy Ball Rolling | p. 14 |
Persistence of Effort: The Little Engine That Sometimes Could | p. 16 |
Hindsight and Forethought: Using the Past and Future to Guide the Present | p. 17 |
Chapter 2 Diagnosing ADHD: Accurate Diagnosis Guides Effective Treatment | p. 21 |
ADHD Is Real | p. 24 |
Effective Treatment Starts with Accurate Diagnosis | p. 24 |
A Century of ADHD: We're Finally Getting It Right | p. 25 |
Say Good-bye to ADD (and Hello to ADHD) | p. 27 |
What's in a Name: Attention-Deficit or Deficit in Attention Regulation? | p. 28 |
Official Diagnostic Criteria: You Should Recognize These | p. 29 |
Unofficial but Common Symptoms: You'll Probably Recognize These | p. 30 |
How Distracted Is Distracted Enough? | p. 32 |
New Diagnostic Criteria Are Coming (Finally) | p. 33 |
Including Other Sources of Information | p. 34 |
Assessment Instruments: Not Necessarily the Best Tool for This Job | p. 37 |
Brain Scans: Not Enough Science, Too Much Fiction | p. 40 |
Getting Diagnosed: How Do You Know It's ADHD? | p. 41 |
Comorbid Conditions: Other Conditions Often Come Along for the Ride | p. 43 |
Missed Diagnoses: Why Did It Take Me So Long to Be Correctly Diagnosed? | p. 48 |
The Good News and Bad News of Greater Public Awareness | p. 52 |
ADHD Changes with Age: Less Hyper, More Distracted | p. 55 |
Is ADHD the Same in Men and Women? (Short Answer: Yes) | p. 56 |
The Relief of Being Diagnosed: Wow, That Explains a Lot! | p. 57 |
Chapter 3 The ADHD Brain: Wired A Little Differently | p. 58 |
The Many Facets of Attention | p. 60 |
What Causes ADHD? More Nature Than Nurture | p. 60 |
Things That Don't Cause ADHD (But Some People Still Think They Do) | p. 61 |
Neurology of ADHD | p. 63 |
Promoting Brain Health | p. 64 |
Chapter 4 ADHD Affects Everything: No Wonder My Life Was So Hard! | p. 65 |
Risk Factors, Protective Factors | p. 68 |
Consistently Inconsistent: I Can Do Anything Once! | p. 69 |
Knowing Is Easy; Doing Is Hard | p. 70 |
ADHD and the Evolving Personality | p. 71 |
Living Without a Diagnosis: Living the Hard Way | p. 73 |
ADHD at School: Sometimes Intelligence Isn't Enough | p. 74 |
ADHD at Work: More Options Than in School | p. 77 |
Daily Life Functioning: Doing Everyday Stuff Every Day | p. 79 |
Money Management: Where Does All My Money Go? | p. 81 |
Social Skills and Friendships | p. 83 |
Romantic Relationships: Where's Cupid Now? | p. 85 |
Parenting: Hard Enough Under the Best of Circumstances | p. 87 |
Self-Image and Sense of Effectiveness: A Little Bit Dented | p. 90 |
Unhelpful Coping Strategies: Common Habits and Defense Mechanisms | p. 91 |
Substance Use and Addiction: When the Solution Becomes a Problem | p. 101 |
Driving: No Big Deal, Until It Is | p. 102 |
Crime and Punishment: ADHD and the Legal System | p. 103 |
Section II Start With Effective Treatment | p. 105 |
Chapter 5 Medication: Improve Your Batting Average | p. 109 |
Make an Informed Choice: The Facts Behind the Medication Controversy | p. 112 |
The Most Popular Stimulant (Coffee, Anyone?) | p. 113 |
To Take Medication or Not to Take Medication: It Depends | p. 113 |
Is Taking Medication Like Wimping Out? The Diabetes Analogy | p. 116 |
Potential Medication Benefits: What Does It Do? | p. 117 |
Realistic Expectations for Medication: Somewhere Between Placebo and Miracle | p. 119 |
Stimulants and Nonstimulants: You Have Two Options | p. 120 |
Stimulant Medications: Some of the Basics | p. 120 |
Commonly Used Stimulants | p. 121 |
How Stimulants Work: Mostly Dopamine, A Little Norepinephrine | p. 124 |
How Much Should I Take? Finding the Right Dose | p. 124 |
Some People Take More Medication in the Afternoon | p. 126 |
Some People Shouldn't Take a Stimulant | p. 127 |
Intentional Abuse of Stimulants: An Unfortunate Reality | p. 129 |
Medicating Substance Abusers: Balancing the Risks | p. 130 |
Managing Stimulant Side Effects: General Principles | p. 131 |
Managing Stimulant Side Effects: Specific Side Effects | p. 132 |
Nonstimulant Medications: Sometimes a Good Choice | p. 136 |
Black-Box Warnings: Scary but Rare | p. 138 |
Using More Than One Medication Simultaneously | p. 138 |
Strategies for Remembering to Take Your Medication | p. 139 |
Can My Family Doctor Write My Prescriptions? | p. 139 |
Medication Monitoring Form | p. 141 |
Chapter 6 Nonmedical Treatment Providers: Pills Don't Teach Skills | p. 143 |
You Need an Expert: A Little Knowledge Isn't Enough | p. 145 |
Talk It Out: Therapy Can Offer Clarity and Peace | p. 146 |
Why Was Past Therapy Not Helpful Enough? (And Why You Can Expect Better This Time) | p. 148 |
Get the Most Out of Therapy | p. 150 |
Goal Setting in Therapy | p. 154 |
ADHD Coaching: More Than Obvious Advice | p. 155 |
What's the Difference Between Coaching and Therapy? | p. 157 |
Coach and Therapist: One Person or Two? | p. 160 |
Coaching Certification: Is This Coach Any Good? | p. 162 |
Changes on the Outside Create Changes on the Inside | p. 165 |
How Coaching Helps: A General Coaching Theory | p. 166 |
Goal Setting in Coaching | p. 167 |
Create Structure and Schedules: More Guideline Than Jail | p. 170 |
Professional Organizers: More That Mountain | p. 170 |
Don't Underestimate the Power of a Support Group | p. 172 |
Group Therapy: Learn with and from Others | p. 173 |
Chapter 7 Nontraditional Treatments: Miracles or Snake Oil? | p. 175 |
Nontraditional Treatments: Separate the Wheat from the Chaff | p. 176 |
Natural = Safe (Except for Radon, Lead, Arsenic...) | p. 179 |
Diet, Nutrition, and Supplements: Try to Eat Well | p. 180 |
Does Neurofeedback Work? Maybe | p. 181 |
Computer-Based Training Programs: Most Won't Upgrade Your Brain | p. 182 |
Mindfulness Meditation: We Could All Do with Being Calmer | p. 183 |
Other Nontraditional Treatments: Don't Hold Out Hope | p. 184 |
Section III Build The Necessary Skills | p. 185 |
Chapter 8 Self-Esteem And Effectiveness: I Can Do This! | p. 191 |
I'm Only Getting Treatment to Shut You People Up | p. 194 |
The Four Stages of Adjustment to a New Diagnosis | p. 195 |
Fully Accepting the Diagnosis | p. 197 |
Personal Responsibility: You Can't Control What You Don't Accept | p. 199 |
Rewrite History: Understand Your Past (and Yourself) in a Different Way | p. 200 |
Is ADHD an Excuse or an Explanation? | p. 201 |
ADHD Is Bigger Than Good Intentions | p. 202 |
Calling All Frauds, Fakes, and Actors | p. 204 |
Is the Problem ADHD or Motivation? | p. 205 |
Just Do It | p. 206 |
Do It Anyway: Avoid Avoidance | p. 207 |
Change Your Mindset, Change Your Life | p. 208 |
Overcome Unhelpful Coping Strategies, Bad Habits, and Defense Mechanisms | p. 209 |
Failures Lead to Successes (and Better Self-Esteem) | p. 217 |
Can I Trust Myself? | p. 219 |
Take Charge of Your Life | p. 220 |
Is ADHD a Gift? | p. 222 |
Build Healthy Self-Esteem | p. 224 |
Adversity Makes You Stronger (Hopefully) | p. 226 |
Is Life a Journey or a Destination? | p. 227 |
Roll Back Anxiety and Depression | p. 228 |
Manage Excessive Substance Use and Other Addictive Behavior | p. 229 |
Anger Management: Lengthen That Fuse | p. 231 |
Perfectionism: Almost Always Overrated | p. 233 |
ADHD, Eating Disorders, and Weight Management | p. 234 |
Chapter 9 Memory Management: What Was That Again? | p. 237 |
The Fundamentals of Memory: In and Out | p. 237 |
Make Your Working Memory Work for You | p. 239 |
Learn New Things More Effectively | p. 240 |
Remember What You Were Told | p. 241 |
Remember to Remember: Prospective Memory | p. 243 |
Chapter 10 Time Management: What Should I Be Doing Now? | p. 247 |
Time Management for the Time-Blind | p. 248 |
The Complexity of Lateness | p. 249 |
How to Be Productive, Not Just Busy | p. 251 |
Use Time More Efficiently | p. 252 |
Focus In: Fight Distractibility | p. 253 |
Resist Impulsive Time Wasters | p. 255 |
Get Going: Beat Procrastination and Avoidance | p. 256 |
Break the Lock: Dissolve Hyperfocus | p. 257 |
Get Places on Time: It Can Actually Happen! | p. 258 |
Make Your Deadlines (and Impress Your Friends) | p. 259 |
Escape the Web: Manage Your Online Time | p. 261 |
Chapter 11 Get Organized, Stay Organized: Wrestle The Avalanche | p. 263 |
Why Is It So Hard to Get (and Stay) Organized? | p. 264 |
Less Is More (Organized): Get Rid of Your Extra Stuff | p. 267 |
Get Organized Enough: Better Than Chaos, Less Than Perfect | p. 268 |
The Right Things at the Right Times | p. 270 |
Chapter 12 Using Tools And Technology To Stay On Top Of Your Life: Gizmos | p. 273 |
Tools and Technology: General Concepts | p. 274 |
Sometimes a Simple Calendar Is Enough | p. 275 |
How to Use Your Planner Well | p. 275 |
Planners: Paper or Plastic? | p. 277 |
Use Your To-Do List Effectively: #1. Make a To-Do List | p. 278 |
It's About Time: Use Clocks and Alarms to Stay on Track | p. 281 |
Digital Voice Recorders: Catch Thoughts on the Fly | p. 282 |
Chapter 13 Achieve Your Goals: Take The Long View | p. 285 |
The Chain of Success: Awareness + Skills + Desire = Success | p. 285 |
Reach Your Short-Term Goals | p. 287 |
Reach Your Long-Term Goals | p. 288 |
Survive Repetitive Tasks, Repetitive Tasks, Repetitive Tasks | p. 289 |
Calm Your Hyperactivity | p. 290 |
Section IV Improve Specific Areas Of Your Life | p. 293 |
Chapter 14 Household Management: Stay On Top Of The Boring Stuff At Home | p. 297 |
Create a Lifestyle You Can Live With | p. 298 |
Actually Get a Good Night's Sleep | p. 300 |
Manage the Mail and Get the Bills Out on Time | p. 301 |
Family Meetings: What's Happening This Week? | p. 302 |
The Family Calendar: Let's Keep It All in One Place | p. 304 |
Whiteboards: Low-Tech Reminders | p. 305 |
Stay in the Budget: We Have a Budget? | p. 305 |
Stop the Flood: Conquer Information Overload | p. 307 |
Chapter 15 Relationships And Friendships: Strive For Balance | p. 309 |
True Intimacy Means Hearing the Bad News, Too | p. 311 |
No Man Is an Island: How to Get Help When You Need It | p. 312 |
Overcome Denial: Help Someone Else to Recognize His ADHD | p. 313 |
We See Others Through Our Own Lens | p. 315 |
Expectation Management: Promise Only What You Can Deliver | p. 316 |
The Value of a Good Apology | p. 318 |
To Tell or Not to Tell? | p. 319 |
Relationship Patterns to Avoid: You Can Do Better | p. 323 |
Restore Balance in the Relationship | p. 324 |
Fun Stuff in the Bedroom: Improve Your Sex Life | p. 329 |
Work It Out With Some Help: Couples Therapy | p. 330 |
Social Skills Training: Helpful or Obvious? | p. 334 |
Parenting: Stay Sane While Wrangling the Offspring | p. 336 |
Chapter 16 College And Beyond: Teach An Old Dog New Tricks | p. 341 |
Is College Right for You? | p. 342 |
Some Students Do Better in College After Taking Time Off | p. 343 |
A Smoother Transition into College | p. 346 |
Part-Time or Full-Time Student? | p. 348 |
Strategies for College Success | p. 349 |
Older Students: You Can Teach an Old Dog New Tricks | p. 350 |
Read More Effectively | p. 352 |
Use Available Support Services (Preferably Before Finals) | p. 353 |
Chapter 17 Work: Hopefully More Than Just A Paycheck | p. 355 |
Find a Job and Career That You Can Enjoy | p. 356 |
Career Counselors Can Help You Find the Right Job | p. 357 |
Informal Accommodations Often Work Best | p. 358 |
Formal Accommodations Through the Americans with Disabilities Act | p. 361 |
Sometimes It's Better to Just Find a New Job | p. 364 |
Should You Work for Yourself? | p. 365 |
Epilogue: The Suffering of ADHD | p. 367 |
Appendix: Resources | p. 368 |
Nonprofit Organizations | p. 368 |
Websites | p. 368 |
Professional Directories to Find Qualified Clinicians | p. 369 |
Publications | p. 370 |
Teleclasses and Webinars | p. 371 |
References | p. 371 |
Index | p. 373 |