Social Distancing & Exercise: The New Normal

Most of us feel like our worlds have changed. We’re working from home — if we even still have a job. Our kids are out of school and home with us all day long. They miss their friends, and we’re missing ours as well. We don’t leave home except for the most essential outings to the grocery store or doctor’s office. A trip to the gym is definitely out of the question. Our daily routines have been turned upside down, no doubt. These are challenging times for everyone, but the ADHD mind may struggle even more to cope with social isolation, boredom, and anxiety.

How do we stay sane, let alone healthy?

What if I told you there was a magical potion that could boost your immune system, calm your mind, strengthen your heart, improve your sleep, increase your energy, put you in a better mood, and even entertain your kids? Well, there is – and it’s the magic of PHYSICAL ACTIVITY! Before you groan and continue scrolling, consider this: Exercise does not need to be a drudgery. You can work it into the busiest of days, and you can make it fun!

And couldn’t we all use a little fun right now?

Fitting Fitness into Your Life

Here are 16 great strategies for incorporating movement into your life:

Move It!

• Incorporate short bursts of exercise. Even 5 minutes here and there can increase your energy level, improve concentration, and brighten your mood.
• Stretch daily. Gently stretching on a regular basis helps to ease tension, improve bodily comfort, and enhance relaxation and general wellbeing.
• Move regularly. When sitting for long periods, set an alarm to remind yourself to move. Get up and walk, climb stairs, stretch, etc. for at least 1 minute once an hour.

Take Advantage of Technology

• Invest in an activity or step–tracker. Establish your current steps per day, and gradually increase your daily step goal every 2 – 3 weeks.
• Search for workouts on YouTube. There is a wealth of exercise videos for beginners and experts alike readily available online. Many fitness centers are posting daily workouts so viewers can follow along at home. The above video is a great example of an at-home workout, without the need for any special equipment.
• Try a micro-workout. When you watch TV, get in the habit of using commercials for micro-workouts. This can include push-ups, planks, lunges, or even just a simple wall-sit.
• Dance. Turn the music up loud and dance!
• Use your equipment. Utilize home exercise equipment, but be sure to sanitize shared surfaces regularly.

Go Virtual

• Schedule Zoom, Skype, or other video exercise sessions with a friend or group of friends.
• Connect with loved ones on apps such as MyFitnessPal.

Tune Into Nature

• Get outdoors! Nature can be very calming and restorative. When possible, exercise outside. Practice social distancing, of course, and avoid touching surfaces that can harbor germs.
• Meet a friend or two for a walk outside. Stay on opposite sides of the street, to ensure healthy distancing. Having to shout to communicate will increase the cardiovascular challenge!
• Try something new. Other outdoor activities include running, hiking, cycling, outdoor yoga or Pilates, walking your dog, jumping rope, solitary Tai Chi, etc. Use your imagination to find ways to be active outdoors.

Involve Your Kids

• Get active with your kids. If you have children, create opportunities to be active together. Take them outside for a walk or a bike ride. Join them in a game of chase, baseball, soccer, etc. Make notes of your endurance level, and track your progress over the coming weeks. Not only will you enjoy quality time with your kids, but you’ll also be modeling the value of physical activity.
• Play active video games. Some video games, especially the fitness-based games, can be an entertaining way to exercise at home, both with your kids and by yourself. Remember to make it fun!

Schedule It

• Make it happen. Don’t wait for that sometimes elusive moment of inspiration. Schedule time for exercise on your calendar or in your planner today. Motivation often arrives later and even increases after you start an exercise program.

Above all, remember that a little bit of exercise is so much more than none. When you make time for physical activity, you are not only getting exercise – you’re creating a valuable habit that promotes your physical and mental health. Every time you exercise, you reinforce the habit of prioritizing movement.

To your health!

Want More Ways to Build Self-Care Strategies? Join Our Free Webinar

Don’t risk falling back into bad habits because you are stuck home! Join me online Tuesdays at noon to discover new, easy ways to stay on track with your nutrition, exercise, sleep, and stress. My experience includes a history of health coaching and more recently applying this expertise to help those who suffer from ADHD symptoms.

As a bonus, all registrants will also receive a free copy of our cookbook, On the ADHD Menu.

Take Self-Care to the Next Level with Virtual Coaching Sessions

At NextStep 4 ADHD, we’re happy to provide 1:1 coaching for ADHD. If you’re struggling to eat a well-balanced diet or find the motivation to exercise, we offer online ADHD coaching via Zoom. Call 502-907-5908  or send us a message to request more information. 

Don’t forget to sign up for a membership so you can stay up-to-date with the latest news and gain access to special events and more!

Surviving Online Learning: A Guide for Parents (Plus, Homeschool Schedule Printables)

With schools around the country closing their doors, you might be worried about how your child will manage online learning. This is a huge change for many kids and families, and children with ADHD may struggle with this new transition.  Shifting to an online school model can present new challenges for kids, including difficulty separating “home” time from “school” time.

Here at Next Step 4 ADHD, we are proud to offer support and tips to help you and your family, especially during this time of social isolation.

Keri Knight, LCSW has curated a list of several tips to help parents survive online learning with their children, so children with ADHD can adjust to online learning and thrive during this time.

6 Steps to Make Online Learning Easier

Whether you’re currently working at home or taking a break, shifting to online learning is still a big change. Thankfully, with a little planning, you can survive e-learning with your kids.

1. Name Your Expectations

First, make sure you know what is expected of your child each day. Then, make sure your child knows what the expectations are.

Teachers (and schools in general) have certain expectations for students as far as taking attendance by a certain time each day or establishing deadlines to turn in assignments, etc.  Parents should make sure that they understand what is required of the child, especially for younger kids, and then make sure the child understands what is expected of him/her. This ensures that everyone is on the same page.

Things to consider:

• Can she sleep in as late as she wants?
• Will you check in with the teacher or will your child need to do that?
• What if siblings need to share the one computer? How will they work this out  based on the requirements of the school/teacher?
• How long is your child expected to sit during “school time”?  Expect that staying focused and not getting distracted while doing schoolwork from home is going to be difficult. Managing expectations can help parents not feel frustrated when things don’t go how they want them to.
• What time does your school start?

You can think of this step as creating your own “school rules.” Post your rules where everyone can see them.

2. Reach Out to Your Child’s Teacher

Communicate frequently with your child’s teacher. Don’t be afraid to reach out and ask questions. In fact, asking questions may help you overcome any obstacles quicker. Remember, this is new to teachers too so they will be happy to help you out.

3. Create a Structure

Think of a structure as a daily schedule. Whereas step 1 focused on school rules, step 3 focuses on a schedule.

If your child doesn’t have a specific schedule (from his or her teacher) to follow each day, it will be important that you create one and do your best to stick to it. We created a printable schedule to help you get started. Download the bundle here.

Tip: When creating a schedule for a child with ADHD, remember that every kid is different so their needs will be different as well.

• Include breaks in your schedule. Some children with ADHD may need more frequent breaks to move around so they can focus.
• Work in the afternoon if needed. Some children are night-owls and are more productive later in the evening than in the morning.
• Don’t neglect your morning routine. Many children may struggle to wake up and get out of bed on time. Their schedule may need to include a morning routine with lots of time to transition from sleeping to waking and then into schoolwork.
• Consider accommodations.  If your child receives accommodations at school, these may need to be replicated at home. For example, if your child receives extra time on assignments at school, you may need to add extra time into the schedule for your child to complete assignments at home too.
• Include your children in the process. Have your child help you by offering suggestions. Giving your child a say will increase his or her buy-in, and they’ll be more likely to cooperate.
• Be specific. Children with ADHD do well with structures. For independent reading time, don’t write “read a book” on the schedule. Instead, break it down. Allot 3 minutes to choose a book, 2 minutes to get into the designated reading area, and 20 minutes for the actual reading.

4. Create the Right Environment

Your child’s school environment is important.

• Find or create a workspace that is conducive to working. Workspaces can include the dining room table, the kitchen counter (if you have an island or counter with seating), a desk in the living room, a lap desk on the couch, etc. Avoid working in a playroom or bedroom (if that’s where all of your child’s toys are). Seeing the toys can be visually distracting for your child.
• Eliminate distractions and clear any clutter. If your child is working on the table or counter, remove anything unrelated to school during school hours.
• Stay consistent. Having one place where they go to work each time can help increase their focus and trains their brain to know that when they’re sitting at their spot then it’s time to work. 

Not being in a classroom setting can make it more difficult to focus and easier to get distracted. You may need to make things external, concrete, and tangible. For example, you could print out readings, try to use a physical textbook if possible (versus an e-book), write out their daily assignments on a checklist and post it on the wall for them to see.

5. Don’t Forget to Schedule Breaks

Work in regular breaks and move around after completing an assignment. Not only is this good for the body, it’s good for the brain too!

How many breaks you need to schedule will be vary. Every kid is different. You can even ask your child to guess how long they think they can sit down to complete an assignment. If they think they can sit for 20 minutes, then set a timer for 15 (just under what they think they can do). When the timer goes off, take a quick break (get a drink of water, go to the bathroom, etc.) and then come back and set the timer to work for another 15 minutes.

Another strategy is to take shorter, 2-minute breaks. During these mini breaks, have your child run in place, do jumping jacks or push-ups, or run outside to the mailbox and back. This gets the oxygen flowing and can help the brain to focus and can help with restlessness.

6. Establish a System

Once you have your rules and schedule established, you’ll need to create a system. A system ties everything together into one streamlined process. Each family’s system will look different, and that’s okay!

Systems can include:

• Making lists
• Creating folders for each subject on the computer (and storing all website links in each bookmarked folder on your computer)
• Using timers or other extra reminders to turn in assignments
• Using visible reminders with Post-It notes 

Download Our Free Tools and Resources: Checklist + Schedule Bundle 

As you embark on your online journey with your kids, don’t forget to download our Home School Schedule Template Packet.

What’s in the bundle?

Included in the Home School Schedule Template bundle are printable checklists and schedules.

Questions? We’re Just a Call or Click Away

At NextStep 4 ADHD, we’re happy to provide comprehensive care for ADHD — for you and your children. If your child has ADHD, we are happy to help YOU get the resources and education you need to make the your child’s school environment a successful one. Whether you’re interested in online 1:1 coaching, therapy for your child, or other services, we are here to guide you with your next steps.  Give us a call or send us a message to request more information. 

Don’t forget to sign up for a membership so you can stay up-to-date with the latest news!

8 Tips to Help Your Child with ADHD Thrive with E-Learning

As the pandemic continues to makes its mark across the country, business and schools continue to adapt. Some have returned to in-person operations (with restrictions), some continue to operate remotely, and some fall into a hybrid of the two. For schools, this means making necessary changes to in-person schooling. Some school districts have mandated virtual school for at least part of the year. This means a great number of children are learning at home with e-learning. Although these efforts are good (in an effort to slow the spread of the disease), e-learning can come with a learning curve if you’ve never had to do it. Children with ADHD may struggle with a few new challenges, such as avoiding the distractions of their toys and games.

Here at Next Step 4 ADHD, we are proud to offer support and tips to help your children thrive, especially when facing new situations.

Psychological Associate Monica Clark has curated a list of several tips to help your child with ADHD experience an enriching e-learning experience.

Use These Tips to Help Your Child with ADHD Thrive with E-Learning

1. Maintain schedules and routines

Children with ADHD need structure and predictability to thrive. Maintaining their routines will increase chances for success. This means maintaining bedtime routines and sleep schedules, wake up times and morning routines, and meal schedules. Morning routine should be as similar as possible to routines when your child would be going to school (i.e. encourage your child to wake up, eat breakfast, and complete morning hygiene, including changing out of pajamas). This will signal to your child that it is time to be ready for the day. Meal times, especially lunch and snacks, should be consistent with when your child would eat at school.

Maintenance of routines will also decrease difficulties when your child inevitably transitions back to school.

2. Continue all medications

While your child is not in the school environment, they are still in a learning environment. It is important to maintain medication schedules as though your child was in school.

3. Provide some control

Learning from home provides your child with an opportunity to have a greater amount of control over their day and learning environment. Provide your child with a list of tasks and assignments that must be completed during the day and allow them to choose which order they will complete them in. Encourage your child to alternate preferred subjects with less preferred subjects. Provide your child with a schedule of the school day and have them note in which hour of the day they will complete each assignment. This will decrease arguments between you and your child related to order of assignments while providing your child with structure and predictability in their day.

Tip: Provide both 10-minute and 5-minute warnings when it is time to transition from one task to another.

4. Remember to include structured enrichment activities during the day

When attending school, children engage in a structured enrichment activity almost daily, such as P.E., art, or music. Including this in your child’s schedule will provide them with a much-needed release in their day. You can find fun arts and crafts activities, free musical instruction, or physical exercises online. Some museums are even offering virtual tours. (Check out the National Museum of Natural History tours here.)

Other ideas: Walking in your neighborhood for a bug or scavenger hunt, taking a bike ride, or going to the park to shoot basketball, kick a soccer ball, or other such activity would also be beneficial.

5. Provide a clean, distraction-free environment

Children should have a designated location to complete schoolwork. Work environment should have a desk or table that is free of clutter and distractions. Have your child’s books, papers, and other needed items stacked and organized neatly in the same room.

Hint: Having the items in the same room, but not within an arm’s length provides your child with much needed movement breaks during the day without encouraging long and distraction-prone trips to other rooms.

6. Encourage movement and breaks

Encourage your child to take a 5-minute break at the end of each hour. Encourage expenditure of excess energy during these breaks by engaging in a fun activity with your child, such as:

• Dancing to their favorite song
• Having a jump rope competition
• Racing around the yard

Longer breaks of approximately 15 minutes should occur twice during the day. During these longer breaks, children should be encouraged to play outside or, if weather does not permit outside play time, encourage your child to engage in high-energy activities, as described above. Do not allow screen time during breaks.

7. Don’t stress about fidgeting

Research has shown that children with ADHD learn and focus better when allowed to fidget or squirm in their seats. This behavior is often problematic and redirected in the classroom because it presents distractions and creates learning challenges for other students. With learning from home, you can allow your child the freedom to fidget and squirm as much as needed as long as they are focused and completing their work. This may actually enhance their ability to learn and be more accurate in their responses. You may find that fidget spinners or other tools are useful.

8. Remember, your child is anxious too

While being faced with the challenge of becoming a teacher for your child is anxiety-provoking, please remember that your child is anxious too. When children with ADHD are anxious, it may lead to a worsening of ADHD symptoms, including:

• Poor focus
• Difficulties completing tasks
• Restlessness
• Impulsivity

Emotional meltdowns are also common.

Using positive parenting strategies may help your child to combat some of these difficulties. Praise your child and help them to see what they are doing right rather than focusing only on what they are doing wrong. Setting up a rewards-based system, such as a points or sticker chart, where your child can earn rewards for completion of desired activities or behaviors may also be beneficial.

Remember that rewards for positive or desired behavior are more effective at managing behavior than consequences and punishment for problem behaviors.

Questions? We’re Just a Click Away

If your child is struggling with the symptoms of ADHD, we offer telehealth sessions so you can continue to get the care you need. Give us a call or send us a message to request more information.

Don’t forget that you can also request an appointment right here.

How to Be Productive Working From Home When You Have ADHD

If you have recently found yourself working from home for the first time, you’re not alone. Over the past few weeks, many businesses have shifted to remote operations in an act of solidarity. When you have ADHD, though, working from home can present new challenges, such as avoiding the distractions of home.

Here at Next Step 4 ADHD, we are proud to offer support and tips to help you thrive, whether you’re working at the office or from your new home office.

Keri Knight, LCSW has curated a list of several tips to help you adjust to working at home so you can continue to be productive.

Focus on This Transition

Transitions are difficult with ADHD, whether that’s small transitions from one activity to another or larger transitions such as shifting between home life to work life.

Working from home means that you may need to create transitions for yourself. This means finding a way, with a routine or ritual or activity, to signal to yourself that it’s time to stop what you’re doing and move on to the next activity.

For example, let’s say that you plan to be done working at 5:00, and at that time you want to begin making dinner. But what if 5:00 rolls around and you’re hyper-focusing on your work and you don’t want to stop?

One strategy to try is before you begin working, set a couple of alarms (or three or four) that signal it’s time to stop working. So the first alarm will go off at 4:30, the 2nd at 4:45, and the third at 5:00. You know when the third alarm goes off that you absolutely must stop working so that you can begin dinner and your children aren’t whining that they’re starving. You force yourself to stop what you’re doing, go to the bathroom, get a drink of water, take a quick walk, anything that gets you transitioning to another activity.

Create the Right Environment

One of the best tips for staying productive is to feel like you’re at work. Creating the right environment helps you separate “work” from “home.” In other words, going into your office space (whether it’s a home office or just a work desk in a corner of the living room) signals to your brain that it’s time for work.

Keep these tips in mind as you start to create a work-at-home environment:

• Have a designated place where you work
• Clear clutter and eliminate distractions as much as possible
• Gather what you need before you start working
• If you keep a notebook on your desk or near you while you’re working, it will help you capture any random thoughts or to-do items that pop into your head that would otherwise cause you to abandon the task-at-hand and get up to take care of that stray thought.

Set Work Hours

When you have a place of employment, you have boundaries and guidelines, such as work hours, an office to meet co-workers or hold meetings, etc. All of these things provide an external structure for you. When you don’t have other people (such as your boss) creating boundaries for you, it can be difficult to manage your time.

When you work from home you have to create as much external structure as you can for yourself. Set specific times for events such as:

• Your start and end time for the day
• Schedule meetings and appointments
• Schedule your lunch break and breaks

In addition to setting times to start and end your workday, make your schedule external. This means using a calendar or planner (paper or electronic) so that you can SEE your time. DO NOT keep your schedule in your head. Make it external by writing it down or printing it out. Remember, out of sight out of mind.

Keep a Routine as Much as Possible

No one is suggesting that you turn into a regimented schedule follower — especially if that’s not at all who you are or how you live your life. But having routine makes life easier because you can run on autopilot. Autopilot means you don’t need to use as much energy making decisions and thinking things through. For example, you don’t need to waste time each day deciding what time to start work — because you already know.

Routines that make working at home (and life in general) easier include:

• Morning routines: getting ready for the day and preparing for work
• Afternoon routine: transition routines that ease you from work mode into home mode
• Evening routine: preparing for the next day
• Sleep routine: getting ready for bed

Dress the Part

It’s hard to be motivated to work when you’re wearing the clothes you slept in. There’s no need to put on your business suit when you’re working from home (unless you want to!), but at a minimum, wear “work clothes” that signal to your brain that it’s work time, not tv-binge-watching time. If you normally wore makeup to work or styled your hair, continue to do so! It will help you feel put together, fresh, and ready to tackle your to-do list.

Make Lists and Prioritize

When you have ADHD, one of the greatest lies we tell ourselves is “I don’t need to write that down. I’ll remember.” There’s a good chance you won’t. It’s one of the challenges of having ADHD. Checklists are a great way to organize your tasks and monitor your progress.

Keep these tips in mind:

• Post your list where you can see it, and use it as a checklist. Remember, the more visual the better. Put it where you can see it.
• Don’t rely on your memory to help you know what to do with your time. Working memory is generally weak when you have ADHD, and this means that there’s a good chance you won’t remember everything you need to get done.

Create an organizational system

At the end of the day, your best success comes when you have an organizational system. If you don’t already have a system to help you keep your work organized, do it now. Systems, like routines, help reduce the amount of time and energy you spend.

For example, if your work isn’t organized then you will spend time looking for what you need, searching for important items, recreating work you’ve already done because you can’t find it, rummaging through your junk drawer or under the couch cushions for a working ink pen. Your system should consist of some sort of calendar for appointments and deadlines, a notebook to create lists and keep notes in one place (and not on 50 random Post-It notes), a folder (or folders) to help you organize loose papers. If you don’t like paper, use an electronic calendar, task-list, and folders.

Most importantly, be patient with yourself as you make these changes. Pick one thing to work on at a time. And be kind and gentle with yourself. Change is hard. A lot of change at once is even harder. Speak to yourself like you would speak to someone you love. Offer yourself encouragement and kindness.

If you need help creating a system, we can help. Enroll in the ADHD Academy and learn the strategies you need to create organizational systems. The 5-week Planning and Organizing for Adults Course is web-based and personalized to help you reach your goals.

Questions? We’re Just a Call or Click Away

A lot of change at once can feel overwhelming, but self-compassion can go a long way in easing yourself into this new routine. At NextStep 4 ADHD, we’re happy to provide comprehensive care for ADHD — and you don’t have to come into the office for an appointment. If you’re struggling with the symptoms of ADHD, we offer telehealth sessions as well as a variety of educational courses and resources. Give us a call or send us a message to request more information.

Don’t forget to sign up for a membership so you can stay up-to-date with the latest news!

9 Parenting Tips to Survive and Maybe Even Enjoy Social Isolation With Your Children

9 Strategies for Helping Your Child Thrive While They Are Out of School

Lower your expectations. 

Close your eyes and picture what is most important to you as you consider these few weeks.  Whether in terms of behavior or learning goals, keeping our goals in perspective might help you not get lost in the little power struggles that truly do not matter.  

Practice encouragement. 

This means to comment on effort, even if the effort is minimal or sporadic or even imaginary (e.g., when your child accidentally does something helpful).  Say thanks for what your child does with the hope that they will do more of it simply because they know they can — and that it feels good to be capable. 

Encouragement is highly effective in motivating kids to both sustain and increase their effort in the long run.

Relationships and cooperation go hand in hand. 

When relationships are in a rut, it is near impossible to get children to cooperate and do what we ask of them.  Spending time with your kids playing games, reading, talking, doing puzzles, even occasionally playing video games can do a lot to build connections and grow their willingness to listen and comply with what we ask of them. 

Beware of rewards and bribes. 

Extrinsic motivators (such as rewards) are not effective in the long run. Instead, teach kids to focus on doing things because of intrinsic motivation. Intrinsic motivation is what causes a person to do something because it is fun or personally rewarding. For example, a child may sweep the floor and feel a sense of accomplishment. That feeling (the instrinsic motivation) helps encourage a child to help out around the house.  

Listen and make sure your child knows you are listening. 

Being heard is important for all of us.  If your child is upset or frustrated, state that you understand his or her concerns.

Be specific: “I understand that you are upset that it is time to turn off the TV and come to dinner” or “I understand that you are upset that your brother is in your space and distracting you.” 

Simply feeling heard can often go a long way in preventing negative behaviors.  

Beware of praise. 

Praise teaches kids to do things our way and sometimes leaves them feeling that they are either “good” or “bad” or “capable” or “incapable”.  Instead of praise, focus on encouragement. Encouragement focuses on effort —however small the effort is — and meets kids where they are. This encourages a willingness to try and fail … and ultimately grow.  All we can ask for, as parents, is a willingness in our children to do what we ask them to do willingly and with the willingness to learn and grow. 

Work with your children to create routines and plan for these weeks ahead. 

Maybe every day will be the same, and your children strive on predictability and structure.  Maybe you want to add some flexibility. 

The goal should simply be to allow your children to make some choices and then help them stick to whatever routine or agreement is made.  

Be kind and firm. 

Remember that we as parents get the opportunity to model the behavior we most desire in our children.  If we are kind, they are more likely to be kind.  If we are patient, they are more likely to be patient.  If we sit down instead of arguing with them, they are much less likely to act out and become frustrated or upset.  

Remember that as we parent our children it is important to provide lots of opportunities for success AKA “do overs.”  

If your child yells at you or is disrespectful, remember that if you yell and act like it is the end of the world, then your child will be unlikely to feel capable of acting any other way.  If we instead respond with love and understanding without yelling ourselves, then your child may be willing to try again when calm. 

Remember that one of the goals of parenting is to teach kids more effective strategies to deal with disappointment and life.  You can do your child a huge service if you allow them a safe, loving environment to learn how to respectfully disagree and negotiate effectively.  Simply by learning strategies to effectively be heard while also learning that they will not always get their way (and that the way they respond  to that impacts their future) is truly a wonderful gift that parents can give their children.

There Might Be Rough Patches… But That’s Okay

One of the best things we can do for our children is to show them that we as parents make mistakes too. Model a willingness to make changes and take a minute to learn ourselves … for the greater good.  When parents are willing to be “imperfect” and allow themselves to be vulnerable with their children (by acknowledging their part in whatever disagreement or struggle), kids learn that they, too, can take responsibility for their part without shame or fear and hopefully can begin working on actual solutions that can lead to much more peace and productivity.  

What Am I Doing With My Kids?

About Dr. Kristi Briscoe

Does Your Child Have ADHD? Here Are 4 Surprising ADHD Symtpoms in Kids

Attention deficit hyperactivity disorder — most often referred to simply as ADHD —  is a mental health condition characterized by a combination of inattention, hyperactivity, and impulsiveness. ADHD affects over 9% of American children, according to the Centers for Disease Control and Prevention — that’s roughly 6 million children. About 4 million of those children are between the ages of 6 and 11.

ADHD affects more boys than girls (12.9% versus 5.6%), and difficulty paying attention in school is a prominent symptom, but it’s not the only symptom of ADHD in kids. [1] The condition may affect children in many different ways, which may make it difficult for parents to spot the signs of ADHD, especially in younger children. 

Undiagnosed and untreated ADHD can negatively affect your child’s quality of life, especially his or her school performance. That’s why our health care professionals at NextStep 4 ADHD recommend you visit us as soon as you spot the signs or symptoms of ADHD in your child. 

Continue reading to learn more about the common symptoms of ADHD in children — and how we can help.

What is ADHD?

ADHD is a neurodevelopmental disorder that affects your child’s ability to focus and control impulses. [2] ADHD is not a lack of willpower to focus on the task at hand; instead, most experts believe the development of ADHD may be  influenced by a child’s genes, the presence of toxins in his or her environment, brain injuries as well as subtle nuances in the hardwiring of his or her brain. [3]

Common Symptoms of ADHD in Kids

Children with ADHD are known for fidgeting or demonstrating disruptive behavior in school, but these are just two signs of ADHD. ADHD symptoms all fall under three categories:

1. Inattention: These symptoms are related to the inability to maintain focus on a specific task.
2. Hyperactivity: These symptoms are characterized by excess movements.
3. Impulsivity: These are hasty actions that are performed without forethought.

Below is a sample of common symptoms that may affect children with ADHD:

• Becoming easily distracted during tasks, including school work 
• Skipping the fine details, especially in the directions for homework or school projects
• Difficulty maintaining focus when speaking with others or holding conversations with teachers; inability to repeat back what you just said 
• Self-focused behaviors such as interrupting the teacher
• Inability to wait for his or her turn in line or while playing a game
• Emotional symptoms, including increased outbursts (that are not age-appropriate) or increased temper tantrums
• Inability to sit still, including wiggling, fidgeting
• Difficulty playing quietly
• Increased careless mistakes on homework or schoolwork, not related to laziness
• Disorganization, including a messy desk at home or school 
• Forgetfulness, including misplacing homework or favorite toys

4 Surprising Symptoms of ADHD in Kids

In addition to the above symptoms, ADHD can present itself in more surprising ways, symptoms that may — at first — seem unrelated to ADHD. These include bedwetting and daytime wetting, time blindness, and meltdowns.

Bedwetting and daytime accidents

While it’s normal for a child to have an occasional accident, daytime accidents are 4.7 times higher in children with ADHD. [4]  

Time blindness

Time blindness is more than just poor management of time. This can manifest in many ways. A child may seem surprised and upset when it’s time to leave the park, even after a 5-minute warning. Time blindness can also affect a child’s ability to finish tests during the allotted time at school. It’s not that your child is ignoring you; he or she may not just perceive the passage of time in the same way as a neurotypical student.

Meltdowns

Unlike a temper tantrum, a meltdown doesn’t seem to cease if a child gets what he was asking for. A meltdown is how your child reacts to feeling overwhelmed. Sensory overload can even trigger a flight-or-fight response, which leads to yelling, uncontrollable crying, and even lashing out towards you or others. It can be very difficult to calm down a child in this state.

Poor social skills

Untreated ADHD can have profound effects on a child’s school and social life. Because untreated ADHD can make it difficult for a child to read social cues, he or she may struggle to produce quality work and form meaningful relationships with classmates. 

When to Worry about ADHD Symptoms in Kids

Daydreaming and even fidgeting can be normal experiences for kids, but if your child regularly experiences these symptoms — at home and school — it may be beneficial to schedule an evaluation for your child. 

Remember, ADHD is treatable! 

Holistic Treatment Options for Children with ADHD

If you notice any of these symptoms of ADHD in your children, don’t hesitate to reach out to the experienced team of psychiatrists, pediatricians, psychologists, therapists, coaches and healthcare professionals at Next Step 4 ADHD. Working with a  coach or therapist can help things like time management, reducing the frequency of meltdowns, and improving social skills.

We treat ADHD with a holistic, 5-tier approach and provide:

• Assessment
• Education
• Coaching
• Support
• Medication, if needed

Regardless of what age your child is, treatment can help provide the relief your child needs. 

Questions? We’re Just a Call or Click Away

At NextStep 4 ADHD, we’re happy to provide comprehensive care for ADHD — and you don’t have to wait weeks for an appointment. If you’re struggling with the symptoms of ADHD, visit one of our convenient Kentucky offices in Louisville and Lexington. Call the location of your choice, or send us a message to request more information. 

You can also request an appointment easily here.

References:

1. What Is ADHD?, www.psychiatry.org/patients-families/adhd/what-is-adhd.
2. “Data and Statistics About ADHD.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 15 Oct. 2019.
3. “Attention-Deficit/Hyperactivity Disorder.” National Institute of Mental Health, U.S. Department of Health and Human Services.
4. Tajima-Pozo, Kazuhiro, et al. “Treating Enuresis in a Patient with ADHD: Application of a Novel Behavioural Modification Therapy.” BMJ Case Reports, BMJ Publishing Group, 10 June 2014.

Parenting a Child with ADHD: 5 Tips for Peaceful Bedtime Routines

Bedtime can be one of the most challenging times for parents of children with ADHD. Evidence suggests that sleep problems are more common in children with ADHD. Parents frequently report problems, such as trouble falling asleep, anxiety and difficulty relaxing at bedtime, feeling unrefreshed after sleep, difficulty waking in the morning, and nightmares. Chronic insufficient sleep leads to children becoming overtired and a worsening of ADHD symptoms, including increased hyperactivity, impulsivity, aggression, and mood swings. As parents, there are several techniques that can be implemented to help decrease problematic sleep.

That’s why the ADHD coaches at NextStep 4 ADHD are happy to help parents navigate the challenges of raising a child with ADHD. From providing educational resources to sharing practical tips, our ADHD coaches are with you every step of the parenting journey.

In the meantime, continue reading to learn more about sleep and how the quality of sleep affects children living with ADHD.

Why Good Sleep Matters

Good sleep is more than just logging enough hours. A good night’s sleep refers to both the quality of sleep and the quantity of sleep.

Getting enough sleep plays a critical role in:

• Balancing your child’s mood
• Improved immune function [1]
• Energizing your child (physically and mentally)
• Reducing cortisol levels (the stress hormone)
• Cellular growth and repair
• Improved memory [2]
• Reduced risk of depression [3]
• Reduced risk of childhood obesity [4]
• Improved athletic performance [5]

Even though sleep is crucial for mental and physical well-being, it isn’t always easy to get kids to want to get to bed on time. Some kids may feel like bedtime forces them to miss out on exciting parts of the evening, but here are five tips to make this transition easier:

5 Tips for Making Bedtime Easier

Create consistent sleep-wake routines.

Research has found some evidence to suggest that children with ADHD do not produce enough melatonin, the body’s natural hormone to aid with sleep. Without enough melatonin, a child simply may not feel sleepy at bedtime.  Some children may have delays in the timing of the release of melatonin. You can help regulate melatonin production in your child by creating consistent bedtimes and wake times — even on weekends. Because this helps to regulate the brain’s natural sleep rhythms and the release of melatonin, you’ll find that bedtimes get easier.

Establish a bedtime routine.

All children thrive on routines and structures, but children with ADHD need structure in order to function at their best. This is also true at bedtime.

One hour before bedtime:

Parents should start bedtime routines at least an hour before you desire your child to be asleep.

Children should be encouraged to:

• Take a relaxing bath (unless they bathe in the morning as part of wake-up routine)
• Brush their teeth
• Get a small drink of water
• Use the bathroom
• Get into pajamas

Two hours before bedtime:

Children with ADHD need longer, darker, and quieter bedtime routines in order to relax and prepare for sleep compared to other children. Children with ADHD benefit from quiet activities, such as reading, rather than more stimulating activities. All electronic devices, such as phones, tablets, and televisions, should be shut off at least an hour (preferably two) before bedtime. (This is because blue screens can affect the circadian rhythm.) Parents should dim the lights and encourage quiet activities. Some children benefit from reading time with their parent. Not only is this soothing, but it’s a great way to bond!

Drown out ambient noise and light.

Children with ADHD are easily distracted by extraneous noise and light, even when trying to sleep. Use of a white noise machine or a fan to drown out noise can be beneficial if regular household noises are keeping your child awake. Light in the bedroom during sleep time should be limited to a small nightlight.

Consider a weighted blanket.

Children with ADHD have higher incidences of both Restless Leg Syndrome and Periodic Limb Movement Disorder. Restless Leg Syndrome causes discomfort and leads to voluntary movement, and Periodic Limb Movement Disorder is characterized by involuntary movements of the limbs during sleep. Both are associated with poor sleep.

Additionally, some children with ADHD struggle with anxiety at bedtime. Weighted blankets may provide physical and emotional comfort by providing pressure on the body, much like a hug.

Talk to your doctor if sleep difficulties continue.

There are many supplements and medications that may be beneficial to help your child sleep.

Questions? We Are Here to Help!

At NextStep 4 ADHD, we’re happy to provide comprehensive treatment for ADHD for children.  To learn more, schedule an appointment at one of our convenient Kentucky offices in Louisville and Lexington. Call the location of your choice, or send us a message to request more information. 

Don’t forget to sign up for a membership so you can stay up-to-date with the latest news!

References:

1. https://www.ncbi.nlm.nih.gov/pubmed/8621064
2. http://learnmem.cshlp.org/content/11/6/671
3. https://www.ncbi.nlm.nih.gov/pubmed/16259539
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/
5. https://www.ncbi.nlm.nih.gov/pubmed/21731144

ADHD Diet: What We Eat & Why It Matters If You Have ADHD

We all know that it’s important to eat healthy foods, but did you know that good nutrition can make a huge difference in the management of ADHD symptoms? A poor diet can make anyone feel sluggish, distracted, and even depressed. ^[1] Add ADHD to the mix, and it is easy to see how a low-nutrition diet can intensify the daily challenges of living with ADHD. Many people find that incorporating nutrition-rich foods into their lifestyle greatly improves troublesome symptoms of ADHD.

That’s why the ADHD coaches at NextStep 4 ADHD are happy to help you navigate the challenges of establishing a nutrient-dense ADHD-friendly diet. From creating time-saving meal prep strategies to eliminating unhealthy food choices, our coaches are with you every step of the way.

In the meantime, continue reading to learn more about nutrition and how it affects those living with ADHD.

Why Good Nutrition Matters

You are what you eat. You’ve heard the saying, but have you ever really thought about it? What you eat can energize, provide essential nutrients, and power all of the major functions of your body.

What you eat and the quality of what you eat has a profound effect on your body. This is why runners often eat a carb-heavy meal before a run; because they know carbohydrates provide energy for the body. The opposite is also true. Poor nutrition impacts the body, too. For example, studies show that diets high in sugar tend to increase cravings and feelings of hunger. ^[2] 

Here are a few benefits of a well-balanced, nutrient dense diet.  Good nutrition:

• Can improve brain function
• Can increase energy levels and motivation
• Promotes general good health
• Can enhance your mood
• Can help you maintain a healthy weight
• Can help control symptoms of ADHD ^[3]
• Can improve sleep habits
• Balances blood sugar levels, which affect all of the above

 The takeaway: good nutrition is important for a healthy mind and body, and in the next section, we’ll explore how ADHD can impact your food habits.

How ADHD Can Impact Food Habits

If you struggle with impulsivity or time blindness, you might be tempted to grab a fast meal, and unfortunately, “fast” isn’t always healthy. This isn’t the only way that ADHD can impact food habits. Below is a list of common ADHD symptoms and how those untreated symptoms can impact food habits.

Forgetfulness

Forgetfulness is a common ADHD symptom, and it can increase the likelihood that you forget to go shopping for food or even forget to eat. When you realize how hungry you are, you may then make desperate, unhealthy food choices.

Impulsiveness

If you’re feeling hungry, you might reach for whatever looks appealing in the moment.

Emotional regulation and stress tolerance

If you’re feeling stressed or overwhelmed, you’re more likely to engage in emotional or binge eating. According to the American Psychological Assocation, 38% of adults report stress eating as a way to cope with high stress levels.

Lack of Planning/Prioritization

Planning can be difficult for those with ADHD, and difficulty planning can affect what you eat as well. This may create challenges with:

• Planning shopping trips
• Meal planning
• Setting aside time to prepare healthy meals

In addition, difficulty planning can make it hard to come up with a realistic plan to improve eating habits.

Procrastination

The notion of procrastination is nothing new. It’s been discussed in literature dating back to Ancient Greece! ^[4] However, procrastinating can make it easy to put off the goal of improved nutrition.

Reduced Appetite

Stimulant medication may reduce your appetite. ^[5] While a reduced appetite can help prevent overeating (simply because you’re less hungry), a reduced appetite can work against optimal nutrition.  If a reduced appetite results in skipping meals, it can make it challenging to consume adequate daily nutrients.

A Balanced ADHD Diet

A balanced ADHD diet looks a lot like a diabetes-friendly diet. Why? Because controlling blood sugar levels is beneficial in countless ways.

Have you ever waited too long between meals and gotten a headache, felt shaky, had brain fog, or become irritable? That’s an indication that your blood sugar levels have dropped to the point of causing physical symptoms. Time to listen to your body and eat! Better yet, plan ahead to avoid blood sugar crashes. By the time you experience symptoms, your body is going to crave simple carbohydrates to quickly raise your blood sugar levels. You likely won’t be reaching for broccoli at this point.

Maintaining healthy blood sugar levels helps to stabilize many symptoms of ADHD and can increase the likelihood of sticking with a high-nutrition diet. 

A healthy diet is as much about what you eat as what you don’t eat. A balanced ADHD diet should include:

• Protein with every meal
• Vegetables and/or fruit with every meal
• Healthy fats like omega 3 fatty acids
• Fiber

 It’s important to avoid:

• Processed foods
• High-sugar foods
• Artificial sweeteners
• Artificial dyes & preservatives

In addition to avoiding unhealthy additivies, avoid an attitude of deprivation – focus on incorporating healthy foods you love!

It may seem like a big task to overall your diet, but it can be done. Like all endeavors, remember that all journeys start with just one step.

But How Can You Improve Your Diet?

Keep these tips in mind:

• Start small. Consider focusing on one meal of the day. Maybe you want to start eating a healthy breakfast, packing a lunch for work, or learning some healthy recipes for dinner. Whatever it is, decide how many days per week you could do this, and make a plan.
• Before you start, go shopping. All the good intentions in the world can’t override a hungry stomach and nothing to eat but junk food. Make sure that you always have healthy food choices on hand, both at home and at work.
• Consider finding a friend or coworker (or coach!) who will start on a healthy eating plan with you. This adds in a layer of accountability and encouragement.
• Don’t stress over perceived failures. Establishing new habits takes time. It’s normal to fall back to old, easy eating patterns on your road to healthier eating. Just press restart on your healthier choices that same day. Keep at it, and your “fall-backs” will happen less often.
• Make it fun! Find ways to encourage yourself. Research recipes, try new foods, talk with a “foodie” friend who can give you some tips. Make your mealtime aesthetically pleasing – put on some music, clear the table of clutter, sit down and truly enjoy your food.
• Celebrate every small victory. Acknowledge your efforts as well as your successes. This not only feels good and encouraging, but it actually increases the chances of repeating the positive behavior. If you want to succeed with your healthy eating plan, be willing to treat yourself like a good friend.

Ready to Give Your Diet a Makeover? We’re Just a Call or Click Away

At NextStep 4 ADHD, we’re happy to provide 1:1 coaching for ADHD — and you don’t have to make the trip into our office. If you’re struggling to eat a well-balanced diet, we offer online ADHD coaching via telecoaching, coaching over the phone, or in-person coaching in our convenient Kentucky offices in Louisville and Lexington. Call the location of your choice, or send us a message to request more information. 

Don’t forget to sign up for a membership so you can stay up-to-date with the latest news!

References:

1. Pelsser, Lidy M., Klaas Frankena, Jan Toorman, Huub F. Savelkoul, Anthony E. Dubois, Rob Rodrigues Pereira, Ton A. Haagen, Nanda N. Rommelse, and Jan K. Buitelaar. “Effects of a Restricted Elimination Diet on the Behaviour of Children with Attention-deficit Hyperactivity Disorder (INCA Study): A Randomised Controlled Trial.” The Lancet, vol. 377, no. 9764, 2011, pp. 494-503.
2. Penaforte, Fernanda Ro, et al. “Short-Term Impact of Sugar Consumption on Hunger and Ad Libitum Food Intake in Young Women.” Nutrition Research and Practice, The Korean Nutrition Society and the Korean Society of Community Nutrition, Apr. 2013.
3. Pelsser, Lidy M. J., et al. “A Randomised Controlled Trial Into the Effects of Food on ADHD.” European Child & Adolescent Psychiatry, vol. 18, no. 1, 2008, pp. 12–19., doi:10.1007/s00787-008-0695-7.
4. https://www.psychologicalscience.org/observer/why-wait-the-science-behind-procrastination
5. Jeffers, Amy J, and Eric G Benotsch. “Non-Medical Use of Prescription Stimulants for Weight Loss, Disordered Eating, and Body Image.” Eating Behaviors, U.S. National Library of Medicine, Aug. 2014, www.ncbi.nlm.nih.gov/pubmed/25064292.

A Better Way to Treat ADHD

Generally speaking, ADHD is expensive.  A recent article published by Additude Magazine — a leading and respected magazine for people struggling with ADHD — identified that the average adult with ADHD spends thousands of dollars each year trying to treat the condition (1).

 

This estimate does not include the costs of the effects of ADHD on career, income, and academic advancement/achievement.

The Facts:

• Untreated adults with ADHD lost an average of 22 days of productivity per year. (2)
• Adults with ADHD earn, on average, $5,000-10,000 less annually than their colleagues without ADHD. (2)
• Some studies even estimate that annual incomes of persons with untreated ADHD are 20-33% less than peers/colleagues without ADHD. (3)
• Adults with ADHD are eighteen times more likely to be disciplined at work for difficulties with productivity or other problems. (2)

• Adults with ADHD are 60% more likely to lose their jobs. (2)
• The total cost of ADHD to the U.S. economy in terms of lost productivity and income is estimated to be $87 billion-$138 billion per year. (3)
• Spillover costs borne by the family members of individuals with ADHD were also substantial ($33 billion-$43 billion). (3)

 

Academic Challenges

People with ADHD experience significant academic difficulty.

• 32.2% of students with ADHD drop out of high school as compared to 15% of neurotypical teens. (4)
• In one study, only 15% of people with ADHD hold a 4-year degree as compared to 48% of people without ADHD (the control group in this study). (5)
• Only 0.06% held a graduate degree compared to 5.4% of the control group. (5)

 

We Have a Better Way to Treat ADHD

• Treatment can help reduce the lifetime costs of ADHD.
• The right kind of treatment — treatment that is engaging, comprehensive, and sustained – not just prescription medication — can significantly increase your chances of success and maximize your ability to achieve your full potential in life.

 

If you or your loved one is struggling with ADHD, our team of experts at Next Step 4 ADHD is here to help. We offer resources that are crucial to improving ADHD issues with adults, teens, and children. Our comprehensive treatment creates and supports lasting change.  And…we can help you with the costs of medicine, too!

 

Ready to Find a Better Way to Treat ADHD?

Give us a call anytime at (502) 907-5908.  You can also click here to send us an email. If you don’t seek help from us, please consider getting help elsewhere.

 

ADHD is very treatable. We have personally witnessed dramatic improvement in the lives and careers of many individuals and families. Make the decision today to invest in the futures of you and your loved ones. 

References:

(1) https://www.additudemag.com/adhd-treatment-costs-struggle-to-afford-meds-therapy

(2) Hilton MF, et al. “The Association Between Mental Disorders and Productivity in Treated and Untreated Employees,” Journal of Occupational and Environmental Medicine (Sept. 2009): Vol. 51, No. 9, pp. 996–1003.

(3) Doshi JA, Hodgkins P, Kahle J, Sikirica V, Cangelosi MJ, Setyawan J, Erder MH, Neumann PJ. “Economic impact of childhood and adult attention-deficit/hyperactivity disorder in the United States,” J Am Acad Child Adolesc Psychiatry (Oct. 2012): Vol. 51(10)

(4) Breslau, Joshua et al. (March 2011). “Childhood and adolescent onset psychiatric disorders, substance use, and failure to graduate high school on time.” Journal of Psychiatric Research 45(3):295–301.

(5) Kuriyan, Aparajita B. et al. (January 2013). “Young Adult Educational and Vocational Outcomes of Children Diagnosed with ADHD.” Journal of Abnormal Child Psychology 41(1):27–41.