ADHD Awareness Month

For years I thought ADHD Awareness Month was November. Imagine that…I was only one month late! And I used to think of it as an oxymoron, as “inattention” and “awareness” are incompatible concepts. 

In all seriousness, too many people don’t understand what ADHD is, and some people still doubt that it is a thing…despite the science. Some people still believe that it is only a childhood disorder and that kids grow out of it. There is some reason for that misunderstanding. There is nothing in pediatric mental health that has been researched more than ADHD, but research in adult ADHD is relatively new. For nearly thirty years, we have used mostly children’s criteria for diganosing adults. There are important differences. 

Researchers continue to debate whether we should have an age-of-onset criterion for diagnosing ADHD. Until recently, the symptoms had to be present before age seven. Increasing the age of onset still doesn’t capture every adult with the disorder. The sypmtoms sometimes are not evident until well into adulthood. Symptoms must impair daily functioning in some way, but they might not have impairing effects until the features intersect with increasing complexities in life. For example, entering college may be the first time symptoms become evident. Entering a career, a marriage, or parenthood may be the first time symptoms impair functioning. 

When the symptoms arrive at that intersection…that life transition…adults with undiagnosed ADHD wonder what happened…or their spouses wonder what happened. How does one lose competence suddenly? The onset of symptoms wasn’t sudden…the life transition was…and they met at the intersection. 

Sometimes we are just too defensive about having these features, even after a professional diagnosis, to adapt effectively in life transitions. Those who are less defensive do better. That is why my mission has been to help adults with ADHD accept their different brains in order to live well with them. There is much to gain, and nothing to lose, by being open to a fresh perspective on what we call an attention deficit disorder.

We would be better served calling it an attention management disorder. Effective attention management requires inhibiting a surplus of attention. Lacking an effecive attention manager, our brains are trying to attend to too much. No one can do that well enough to attend effectively to one thing at a time. That is why we can feel overwhelmed by tasks that we think should be manageable. 

I have been embarrased when my symptoms have caused problems for me, or for others around me. That is why I believe we must learn to tolerate the discomfort of embarrassment. If we can to that, we are better able to develop new skills, incorporate new strategies, use new tools, and work more skillfully with others. The alterntive is to deny the disorder and underachieve, or harm our relationships. 

Let’s continue to educate others about the reality of ADHD in adults. If you want to arm yourself with facts, read ADHD in Adults: What the Science Says, by Barkley, Murphy, and Fischer. I would suggest reading the results and summaries, as the chapters are structured like professional journal articles…boring in style and important in content. 

ADDNashville Meeting Tonight

If you plan to attend tonight’s support group meeting, please read last week’s guest blog by Lisa Ernst: “Listening to Your Thoughts Like a Friend.” 

Marriage & Partnership

My wife didn’t marry a grown-up; I think she was drawn to the fun. Thankfully, she was still around when I was diagnosed with ADHD fourteen years after we married. That same year, she went with me to the Attention Deficit Disorder Association’s first conference, about 25 years ago. I’m lucky the conference was in Merrillville, Indiana, too far from Chicago for her to entertain herself. She attended some sessions on her own. When she saw Dr. Daniel Amen’s SPECT scans of ADHD brains, her perception of me, and our relationship, shifted immediately. I believe she saw what we could be. 

I credit mostly my wife’s understanding, and secondarily my discovery of meditation retreats, for the opportunity to “try another way.” That became my mantra, and we became actual partners. There was no way around mutual effort if we were to have a real partnership, and mindful awareness of the ADHD effects would be necessary. 

I fully understand why some spouses of adults with ADHD have the wisdom and courage to leave an unhealthy relationship, and some have the wisdom and courage to stay and insist on partnership. The alternative is hopelessness.

Listening to Your Thoughts Like a Friend

This week’s guest blog is by Lisa Ernst, meditation teacher and founder of One Dharma Nashville http://onedharmanashville.com:
 
Meditation teachers in the West rarely emphasize thought as a primary object of meditation, even though mindfulness of mind, which includes thought, is the third foundation of mindfulness. There’s a reason for this – from the time we’re young children, many of us are taught to revere thought above all else. When we first come to meditation we may feel as though we’re lost in the rapids of thought, tumbling down a treacherous river with no escape. Initially, establishing awareness at the breath and sensations of the body helps to calm these rapids. But not entirely. The thoughts don’t and won’t stop.
 
So why not learn to listen to your thoughts like you listen to a good friend? This means bringing your full awareness, with kindness, to your internal dialog. From this perspective, listening practice translates well from hearing external sounds like bird song or passing cars to awareness of the tone and quality of your thoughts, not simply the content. The practice may sound simple, but it takes skill to listen without reacting, judging or getting caught again in those rapids.
 
We can categorize our thoughts as positive, negative or neutral, just as we can with feelings and sensations. This can help us dis-identify with the specific content of the thought so we can simply observe. Most of us spend a lot of time problem-solving, strategizing and planning. Often, this activity is necessary and useful. But at other times it diverts us from our present moment experience. Listening to thought can help us to discern when we are using thought to escape and when we are using it wisely.
 
How often are your thoughts angry, comparing or judgmental? How frequently do you carry on internal dialog with someone who has hurt you or made you angry, but you never verbalize those thoughts skillfully or resolve the conflict? What narratives do you cling to as undisputed truths about yourself or others that narrow your possibilities? As your awareness deepens, you may notice how often your thoughts support the mistaken belief that you are a fixed, separate self, at odds with the outside world. Through listening practice, you may also become aware when compassionate and generous thoughts arise from a sense of interconnection and find opportunities to cultivate more of these. Deep concentration, Samadhi, during meditation practice helps support our insights into interconnection, which we can then bring into our daily lives.
 
Through listening practice I have discovered that whenever I feel a strong sense of self and other (separate from other), my thoughts tend toward self-clinging or judgment. When I feel an intuitive sense of interconnection, my mind naturally opens to a more compassionate way of thinking about my life and the world. I am able to listen from the heart and respond with kindness, rather than through old thought patterns that reinforce separation.  http://lisaernstmeditation.com
 

Take Care of Your Partnership, Not Your Partner’s ADHD!

Spouses of adults with ADHD grow tired of repairing messes that their partners make. Examples of messes include forgetting special occasions, being late to events, interrupting others, being angry when others interrupt, blurting out what should be private, getting lost in solitary activity, neglecting priorities, losing track of time, misplacing important items, cluttering shared space, postponing tasks, driving too fast, drinking too much, talking too much, changing jobs too often, paying bills and taxes late. And perhaps the worst…ignoring one’s relationship partner.

You may be dealing with these or other messes if you are married to someone with ADHD. It is not easy. Adults with the disorder may ask their spouses to cut them some slack. After all, they can’t help how their brains are wired, and they’re not making messes on purpose…right? That may be correct, but it is unfair for the ADHD partner to start there. The first order of business is acceptance, which includes accepting that ADHD has an effect on others. Caring enough to listen respectfully to reasonable complaints is one way to live well with ADHD. If your partner doesn’t do that, he is not being a partner and will miss the benefits of skillful partnership. 

Non-ADHD spouses who have had an excessive dose of “co-dependency” therapy often say something like this to me: “I’ve done my work; he needs to do his. I’m done with fixing the problems he creates.” Who wants the job of cleaning up a partner’s messes? Being an effective partner is something else, something that can’t be done alone. Resenting takes just one person. Denial takes only one person. Blaming takes only one, but it creates a blamer in response. Both partners lose in the blame game.

The solution is simple, but often uncomfortable. Years of feeling judged may contribute to the ADHD partner’s shame and defensiveness. I can be defensive when I feel shamed, and my defensive response takes my wife’s complaint off the table. My complaint supplants hers. For example, I might not like her tone when she tells me how my behavior has affected her. My mindless reactivity takes over when I fail to tolerate my hurt feelings with grace. If I get angry at her for being angry at me, or shut down to avoid uncomfortable feelings, we both lose.

The non-ADHD spouse must differentiate between taking care her partner’s ADHD and taking care of herself in relation to it. The former is burdensome, the latter practical. My wife is the bill payer. To make sure we had adequate funds in our joint account. she once put a deposit slip on the seat of my car when it was my turn to make a deposit. She was not taking responsibility for my bad memory, but taking care of her needs. She once asked me what I could do to assure her I would be on time for an important meeting that evening. Her question prompted me to think of a strategy. She avoided assuming the burden of telling me what to do.  

Partners in a business are mutually responsible for the success of the business. If either stops doing his job, the business fails. Successful partners put the partnership first, prioritizing it over individual desires, differences, and personal comfort. Partnership doubles the power of individuals in dealing with life’s challenges. Life situations don’t cause divorce; treating a partner as an enemy does. Blaming generates more problems and solves none. 

If you get stuck in conflict, listen more and speak less. If your goal is to understand rather than be understood, your partner will reciprocate, and mutual understanding will result. When you remain respectfully engaged with your partner in a conflict, you will solve problems. When you react aggressively, or retreat to avoid uncomfortable feelings, you will create problems. If you don’t find solutions immediately, you can still maintain respectful dialogue and enhance your partnership. To “win” an argument is to create a loser in your partnership. That is not what competent partners do. 

Labor Day Picnic

Our Labor Day potluck (September 3) will be at the same park we have used before. River Park is just off I65 in Brentwood. Turn left from the Concord Rd exit and proceed to Knox Valley Dr. and turn right. You will see the Brentwood Library on the right and basketball courts on the left. River Park is behind the basketball courts. Sara’s website provides a link for signing up to bring a dish. Labor Day marks the 13th anniversary of ADDNashville. Sara’s website: http://www.skillsetorganizing.com

 

 

Working Memory Not Working

     I went to Target yesterday during my brain-dead hour, 5-6 pm. The only turmeric supplements they had on the shelf were chewable gummies with sugar…what? Sugar is not good for inflamed joints…I didn’t buy them.
     That’s not my ADHD story. I checked out with only one item, a box of 13-gallon garbage bags. My rush-hour trip to Target in 90-degree heat had been a frustrating bust. I inserted my debit card into the machine, and it displayed an option for requesting cash back. When I removed my card, the clerk asked if I wanted my receipt in the bag. Yes, I answered and turned to walk away.
     He caught me pivoting and handed me a twenty dollar bill, which surprised me. The garbage bags cost about eleven dollars. For a moment, my rapid math brain imagined a nine-dollar credit…are you following this?
     Reasoning caught up, and I thanked him for reminding me of the requested cash. He said you’re welcome with a smirky smile. His look spoke volumes: Good luck finding your car, old man!

Mindful in the Mountains

Breathing Appalachian air while rocking on the balcony of a B & B made me sleepy this morning, despite the coffee conversation about a black bear that surprised our neighbor at dusk last night. I’m walking that same trail now to wake myself. I am capable of walking aimlessly down mental trails, but this morning I am walking mindfully. Exercise and vigilance on a mountain path are good for the heart and mind…seriously!

Written June 6, 2018 in the mountains of Western North Carolina

ADHD Goes to a Meditation Retreat

I recently suffered, survived, and thrived at a weeklong silent meditation retreat. If you know me, you understand what an accomplishment it was for me to be silent for a week. My wife couldn’t imagine it!

Meditation retreats are enlightening…they turn up the lights on our internal world and our perception of the external world. A week of mediation leaves no room to escape seeing oneself with the clarity of a microscope. Acceptance,  compassion, and suspension of judgment are the meditator’s tools. A retreat is not a magical mystery tour, nor a vacation. It is the challenging practice of seeing and accepting life as it is, impermanent as it is, at any given moment.   

As expected, the retreat experience did not cure my ADHD. I took it with me, sat on a meditation cushion with it, experienced it fully, and brought it back home with me.

You might ask, then, how my ADHD brain has benefited from meditation retreats. Here’s how. I see my symptoms more clearly. I observe lapses in mindfulness more quickly and reset my attention more seamlessly. I listen more fully and speak more succinctly. I’m less defensive when criticized. I complain less and attend more to the beauty that surrounds me. I’m less judgmental of myself and others. I’m more conscious of ways I can be helpful to others in my daily life, and more aware of when I need to pause and regard myself as I regard others. Over the many years that I have practiced meditation, I have gradually achieved more ease of being in my life. 

Now, you might ask how I know that I still suffer from symptoms of ADHD. Here’s how. For one thing, I discovered on day six of the recent retreat, while turning the pages of the schedule, that it had a seventh day! I had scheduled psychotherapy clients for that entire last day. My need to depart early changed the work schedule. When preparing to take a walk on my last morning, I was approached by a retreat manager who whispered, “Are you making breakfast this morning?” I mimicked his whisper, “Yes, I’m on my way now,” which was partially true…I only had to turn downhill to the left, instead of uphill to the right (the cafeteria was downhill).

I elected to journal in my room during an optional yoga period one day (I injured myself at yoga the day before…who does that?). After the yoga period, I mistakenly thought it was time for the next walking meditation, and I walked right past the person striking the moktok, a wooden instrument that alerts us to the next round of sitting meditation. I discovered at the end of my half-hour walk that all the other participants were where they (and I) belonged…on the meditation cushions.

I felt certain that other meditators saw me as oppositional. But judging them for judging me was not mindfully correct at an insight meditation retreat. The judgment was just my mental activity and not necessarily theirs. I returned my attention to observing my string of incessant thoughts, as if watching them on a screen. I dropped the judgment…aware that I don’t know what I don’t know…and don’t need to try to know what I can’t know…and don’t even need to try not to try…to know…you know?

Ease of being does not come easily, but the benefits are worth the effort — i.e., the effort involved in abandoning unwise effort. The practice of meditation has proven beneficial to adults with ADHD, but it will not “cure” a neurological difference that you were born with. Living well with ADHD requires acceptance and practice, not just understanding. It is not about becoming better than  you are…it is about being who you are and cultivating skills to unleash your creativity and resourcefulness. 

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