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6 insights from "ADHD 2.0" by Ed Hallowell
this book changed my life
Ian Tenenbaum
April 07, 2024 • Read Time: 7 minutes
Hi Team,
I started this business to help other high-performers with ADHD like me who
Always feel like “something is missing”
Struggle to apply strategies that work for others
Feel like we are broken or something needs to be “fixed”
Have a burning inside that we are capable of so much more
Have achieved success countless times, so we believe in our talents
Have a life like a rollercoaster with extreme success and major drops
It wasn’t until my world came crashing down around me that I learned the role ADHD has played in my life.
Since then, my world has completely changed.
The book I am sharing with you today was one of the major influences on my life at that time.
The more we accept and understand our ADHD, the more we can adapt our behaviors and our approach to work for us truly.
On May 6th, I’m launching a group accountability coaching program!
This program will be an integrated support structure including:
Monday morning goal-setting sessions
Friday accountability check-in sessions
Regular coworking sessions
Group coaching lessons & workshops
An ADHD-friendly and supportive community of high performers like you
Exclusive video content, lessons, worksheets, frameworks, and more
This program is for you if:
You struggle with ADHD and know you are capable of so much more,
You need help to understand what is related to your ADHD or not
You want to learn effective strategies that reduce the struggle
You would benefit from additional structure, support, and community
You have big ideas and are currently struggling to execute at your best
Schedule time with me in April through this link to discuss if the program would fit you well.
Key Takeaways from ADHD 2.0
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#1
People with ADHD have brains that are structured and function differently
ADHD is often misunderstood and shadowed by stereotypes that don't capture the full picture.
Takeaways:
Beyond Stereotypes: We are not just disruptors; we are passionate creators, deeply loving partners, and innovative problem solvers who shine when engaged in our interests.
Brain Function Insights: Advanced imaging like fMRI reveals that ADHD brains operate with two main thinking modes: TPN (focused task mode) and DMN (imaginative mode). Balancing these can be tricky for those with ADHD, affecting how they manage tasks and creativity.
Cerebellum's Role: The cerebellum, smaller in ADHD brains, is crucial for motor functions and emotional regulation but is highly adaptable. Understanding and training this part of the brain can help mitigate some ADHD challenges, enhancing learning and decision-making skills.
#2
Your brain has the engine of a race car
Hallowell describes the ADHD brain as a “Ferrari with Bicycle brakes.”
We often have too much power and lack the self-regulation skills to “control it.”
Building ADHD “brakes”:
Emotional Support: Regular expressions of love, belief, and encouragement can provide a strong emotional foundation and boost self-esteem and motivation.
Physical Exercises: Balance activities can enhance cognitive control and focus, aiding in developing the brain's 'braking' system.
Positive Reinforcement: Focusing on strengths rather than weaknesses helps build confidence and reinforces the value of personal efforts and achievements.
#3
Connection is the foundation of a strength-based strategy
Disconnection is a challenge with ADHD, leading to feelings of alienation, anxiety, and depression.
Fostering deep connections is a core strategy in managing ADHD.
Warmth, intimacy, and the consistent presence of love can counteract the negative effects of feeling out of sync with the world.
Fostering Connection:
Share and Care: Discuss concerns with someone you trust to lessen isolation and find solutions, reducing stress and loneliness.
Cherish Meal Times: Make meals a time for connection with family or friends to foster a sense of community.
Dedicate Time and Expand Your Circle: Spend one-on-one time deepening relationships and broadening your social network. Consider a pet for steady companionship.
#4:
The right kind of challenge will unleash your superpower
Unique challenges and strengths with ADHD often go unrecognized in school and work, which can stifle our exceptional talents.
A strength-based approach can unlock these talents, transforming perceived weaknesses into powerful assets by aligning activities and tasks with our passions and interests.
Unleashing ADHD Talents:
Identify Passions: Find and get support for our special interests to boost our engagement and success.
Advocate for Integration: Partner with teachers or bosses to blend personal passions with work or school, enhancing focus and output.
Creativity as a Superpower: We can utilize our natural creativity with ADHD for projects or tasks, promoting rewarding and accomplished work.
#5:
Create environments that work for you
An ADHD-friendly environment is crucial for thriving with ADHD.
Not only physical spaces but also routines, diet, and emotional atmospheres.
Implementing structure, optimizing surroundings for positivity and support, improving diet, and ensuring quality sleep can significantly impact our success.
Enhancing Our Environments:
Introduce Structure Gradually: Start with simple to-do lists featuring a few tasks to slowly build a routine, fostering a sense of achievement and motivation.
Evaluate and Adjust Your Spaces: Check if your spaces (home, work, school) support positivity and engagement. If not, make changes or seek new environments that do.
Focus on Physical Well-being: Proper nutrition and rest are critical like providing high-quality fuel for the ADHD "race-car engine," enhancing our performance and mood stability.
#6:
Exercise is one of the best tools to optimize your performance
Balancing exercises and regular physical activity were the final pillars of Hallowell’s treatment plan.
Incorporating Balance and Exercise:
Tailored Activities: exercises that specifically enhance balance and coordination, such as martial arts or yoga, to directly support brain development and function, particularly in the cerebellum.
Daily Exercise Routine: 20-30 minutes of moderate exercise daily to boost dopamine levels. This can also strengthen the cerebellum over time.
Immediate Focus Boosts: Use quick physical activities, like jogging, jumping jacks, or dancing, as immediate tools to enhance focus and manage stress. These provide a short-term dopamine boost that can help regain concentration and emotional balance.
TL:DR
People with ADHD are the movers, shakers, and creators of our world, with creativity, energy, and an entrepreneurial spirit that can drive innovation and solve complex challenges.
The right strategies and support can unlock the extraordinary potential within your ADHD brain.
When caught in a whirlwind of negative thoughts, remember the power of action, no matter how small.
Activities like walking the dog or solving a simple puzzle can shift your brain from a state of stagnation to action, freeing you to harness your strengths and navigate toward success.
On May 6th, I’m launching a group accountability coaching program!
This program will be an integrated support structure including:
Monday morning goal-setting sessions
Friday accountability check-in sessions
Regular coworking sessions
Group coaching lessons & workshops
An ADHD-friendly and supportive community of high performers like you
Exclusive video content, lessons, worksheets, frameworks, and more
This program is for you if:
You struggle with ADHD and know you are capable of so much more,
You need help to understand what is related to your ADHD or not
You want to learn effective strategies that reduce the struggle
You would benefit from additional structure, support, and community
You have big ideas and are currently struggling to execute at your best
Schedule time with me in April through this link to discuss if the program would fit you well.
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