5. The 5 Realms of Adult ADHD

ADHD is experienced outside of ourselves, mostly. We only notice it affects us because other people say things like, “You didn’t hear a word I just said, did you?”

Photo by Craig Adderley

Neurodivergence doesn’t seem to serve well without the “why.” Meaning, being told to “use a day planner” to better accomplish tasks is logical, but how do you get started doing that for yourself…? If I don’t decide to use a day planner on my own first, it almost feels like a foreign concept to try. “What does one even write in a day planner?” All the advice I received to help manage my ADHD was vague and nebulous without understanding my own needs first.

That being said, this post is not about the “perfect technique to manage ADHD” no. This is a primer for deeply understanding adult ADHD in a 3-dimensional way. It will provide a broad understanding of where to begin managing the ADHD brain. ADHD is experienced outside of ourselves, mostly. We only notice it affects us, because other people say things like, “You didn’t hear a word I just said, did you?” during our everyday experiences. Neurodivergence is a dimension itself, and it exists in 5 realms.

Chemical

Physical

Mental

Creative/Spiritual

Social

This video was a great reference

5 Chemical

Whether you’ve just been diagnosed with ADHD or you are finally ready to improve the ways you manage your ADHD, the first thing you should do is learn about the medications used to treat neurodivergence and then decide whether or not you want to be medicated. I don’t drink soda, I buy organic produce when available, and I wouldn’t say I like to take aspirin even for headaches. Still, I’ve found ADHD medication to be helpful.

I don’t take it every single day anymore. Now I’ve learned it’s a “break in case of emergency” type of thing, but taking medication for focus felt like putting on glasses for the first time. I use it only when I have to do repetitive and monotonous work. Between those times, I use Alpha Brain to stay focused and in a state of flow. One way or the other, there should be awareness of some sort of chemical intervention options to get along in your daily life.

4 Physical

Neurodivergence can be draining. It’s tempting to come home from a day at the office, grab the chips, and play Warzone for the remainder of the night. Don’t do that, though. Exercise might be able to ease ADHD symptoms. Symptoms come from neurochemical imbalances. Exercising helps release some of those neurochemicals that keep you relaxed and focused. Even if you don’t have ADHD, exercise is still essential. The CDC names sitting the new “smoking.”

This includes *cough eating a nutrient-dense diet. My idea is you don’t have to do it all the time. Do it twice a week to start. Make a healthy salad with beans, nuts, and no dairy if possible. Eat fruit instead of sugary snacks. Drink spring water and not soda. You won't want to stop if you do that twice a week because you’ll feel much better.

3 Mental

This is arguably the foundational realm of conquering ADHD. It is the easiest and most cost-effective way to treat your ADHD. This realm is best explored by educating yourself about neurodivergence. All you need is internet access, time, and a desire to improve yourself. The eventual result of this practice is self-awareness, gratitude, and powerful coping strategies. Knowing the clinical reasons you’re not a perpetual fuck up does good for the ambition!

I like to listen to books instead of reading them. This works well if you do a job that does not require human interaction and is repetitive. One of my absolute favorite books about ADHD is “The ADHD Advantage”, by Dale Arched MD.

*Fun fact, there’s a specific gene associated with predisposition for ADHD. It is also a gene shared with ancient hunters and nomads!

2 Creative/Spiritual

My favorite realm to spend time in. Having a creative outlet has impacted me positively for many years. I’m a professional graphic artist by trade, so it comes easy to solve problems with creativity. Creative activities like journaling, drawing, puzzles, and more, trigger activity in the right side of the brain. This allows your left logical brain to take a break. It’s a form of zen meditation. Also, try traditional meditation, float tanks, nature hikes, and Brazilian jiu-jitsu (which is both physical and creative). Stay tuned to learn so many more in posts to follow.

1 Social

The last part concerns developing a sense of community with people like you! Find individuals to connect with on social media or locally and listen to each other's stories! Look for message boards, subscribe to a blog *wink*, and start a blog. Local events can be fun too. Being a part of something bigger is a great way to release those feel-good neurochemicals. A great website is ADDitudemag.com

The 20/20 Method

You’ve just received the GPS to take the first step into mastering your ADHD. It sounds like a lot, but I promise it isn’t. Here are five tips on how to start using this philosophy right now! I call it the 20/20 Method.

1. You’re already doing the first one! You’re socially interacting with someone in your community. If you continue doing so, you will inevitably connect with others on social media. Do this for at least 20 minutes daily, on a Monday.

2. Do something creative. Doodle, journal, scrapbook, take pictures, start a band, write and record hip hop lyrics, or make a comic book from scratch. Anything that engages the right brain! You’ll know your mind is engaged in the right brain when you lose a sense of time or your surroundings while doing an activity. Do this for 20 mins at some point on the following Tuesday.

3. CONGRATULATIONS! You’re already doing this one too! Learn about ADHD. What is ADHD? How is ADHD treated? Where does ADHD come from? How can you manage ADHD? You should want to know these things if you have this form of neurodivergence. Do this for 20 minutes a day on Wednesday.

4. If you don’t work out and sit most of the time, get up from time to time. Take breaks where you walk more than you usually would. If you’re already working out regularly, keep doing that. In addition, take 20 minutes to eat a healthy meal that consists of nutrient-dense foods! Kale, tomatoes, beans, fruits, etc., on Thursday.

5. Take 20 minutes on Friday to learn how medication is used to treat congitive differences. Look at natural alternatives if that's your thing . Some supplements will work very well in 2022. I take a clinically proven, double-blind placebo-tested supplement called Alpha Brain. I’ve been taking it for several years and don’t plan to stop. It’s also plant-based for my fellow health nuts out there.

Do this for one week and evaluate how you feel. If you feel better, do it again. Don’t be afraid to miss a day or stop. The very second an activity stops being enjoyable, stop it. Replace it with another similar action. After some time, you’ll start to find yourself. The activities that you want more of increase their time. Then increase how many days a week you do them. Activities like working out can be done five days a week, as long as you keep time to explore other realms.

In the end, you’ll know yourself a bit better. This is also an exercise of patience. It could take a while, but it’s worth it.

I hope this helps someone manage their ADHD or augment their current plans. How do you manage your neurodivergence? Much love!