5 Habits to Adopt If You Have Inattentive ADHD

Attention-Deficit/Hyperactivity Disorder (ADHD) is often stereotyped by physical restlessness, but for some people, the struggle isn’t related to physical manifestations. Instead, the hyperactivity happens internally; it’s invisible.

The inattentive type may seem like not much is going on, but on the inside, they may experience chronic daydreaming, difficulty paying attention, and a persistent struggle to organize, start, and finish tasks.

Neurotransmitters such as dopamine and norepinephrine are found in lower quantities in the prefrontal cortex, the part of the brain in charge of more complex tasks in people who have ADHD.

These neurotransmitters are also involved in anticipating rewards, which act as motivating agents when starting a task. Because these neurotransmitters are found in smaller quantities, mundane tasks feel painful to initiate, as there are not enough reward signals to jump-start and maintain attention.

If you’ve been diagnosed with ADHD or simply suspect it but want to learn more about it, read on, as our experts at VP MindCare share five habits to adopt if you have inattentive ADHD.

1. Implement “body doubling”

Do you tend to be able to organize your tasks and get started better when someone’s around? Body doubling refers to the concept of having someone else near you who doesn’t necessarily engage in the same tasks, but someone who is simply there and, as a consequence, puts mild pressure on you and works as a reminder of your tasks.

Joining a video call with a friend while you tackle work or chores can be enough to activate the body doubling effect and serve as an external regulator for your attention.

2. Forget multitasking

Having multiple interests may come naturally to you, but do you find it hard to sustain your attention and interest in the long run? If so, you’ll find that multitasking and combining very different tasks in the same work session can lead to more confusion and even more effort on your side.

Organizing tasks by theme or by similarity and working on one task at a time is far less taxing on the brain than having 10 tabs open.

3. Spike your neurotransmitter levels naturally

Dopamine and norepinephrine go up immediately after only 20 minutes of moderate to high intensity exercise. During days you feel “off,” a brisk walk or a few minutes of jumping jacks could give your brain the fuel it needs to sustain attention.

4. Organize your day around your unique neurochemistry

Imagine you have a limited amount of gas in your tank and know you have to reach a certain destination. On the road, there are many side quests and attractions that use your gas and prevent you from actually reaching your destination. 

With ADHD, the gas is your neurotransmitters, which are present in smaller amounts. Before starting your workday, avoid any activities that use that fuel, such as watching short videos, playing video games, etc., or any activity that is highly rewarding and would make the tasks that follow pale in comparison.

After you’ve finished work, you can then treat yourself and your brain with any activity you like, because you now have extra gas after reaching your destination.

5. Optimize your sleep hygiene

There’s a profound link between ADHD and sleep, as lack of sleep sometimes mimics ADHD symptoms, making it even harder to focus. Most people with ADHD also experience a “circadian rhythm delay,” feeling most awake late at night.

However, what can be of help is eliminating blue light before bed to ensure their brain gets the signal that the day is over and they can relax.

Learn more about ADHD management

Are you suspecting you may have ADHD or have been recently diagnosed with it? While lifestyle changes can help, ADHD is essentially a consequence of a different brain neurochemistry that makes focusing, emotional regulation, and many other functions more difficult for its sufferers. 

Depression and anxiety are also often linked to ADHD, often because ADHD sufferers blame themselves for the ways they can’t manage certain life aspects in the same way their peers do.

Fortunately, medications can make up for the deficiency in neurotransmitters, and therapy can also be used as a supportive strategy to learn how to live with and manage your symptoms.

 Contact us to schedule an appointment in our offices located in Anchorage, Alaska, and Lexington, Kentucky, to learn more about your symptoms and get expert advice on how to manage them.