ADD – attention deficit disorder. How to cope?

Do you happen to “drift off” during important conversations? Do you lose things even though you just put them somewhere? Or does your child have difficulty focusing in class, even though you know he’s brilliant and intelligent? You’re not alone in this – attention deficit disorder (ADD) affects many of us, often remaining misunderstood and misinterpreted.

In today’s world, overflowing with stimuli and information, effective attention management becomes a real challenge. Especially when our brains are “programmed” a bit differently. But there is good news – by learning about the mechanisms that govern ADD and putting the right strategies in place, you can significantly improve the quality of your life. Find out what exactly attention deficit disorder is and how to deal with it?

What is attention deficit concentration?

Each of us intuitively understands what concentration is. It is the ability that allows us to read a book, watch a movie or paint a picture. Without concentration, we would not be able to perform even the simplest tasks, such as reading a sign or putting on shoes.

From a specialist’s perspective, attention has several key aspects:

• Stability – how long we can maintain focus
• Selectivity – the ability to pick out relevant information
• Transitivity – the ease with which we can change the source of our focus
• Range – how many elements we can cover with attention

Our ability to concentrate develops gradually from childhood, moving from involuntary to consciously directed attention.

What is ADD? What are the symptoms?

ADD is attention-deficit disorder and occurs in children and adults. It is characterized by difficulty maintaining focus, rapid fatigue during intellectually demanding tasks, and a tendency to skip over details.

Attention Deficit Disorder (ADD) or AttentionDeficit Disorder is a neurodevelopmental disorder that affects the brain’s ability to efficiently process and filter information. Imagine that your mind is a library in which all the books have suddenly fallen off the shelves – this is exactly how a person with ADD may feel when trying to sort through the flurry of incoming stimuli.

ADD mechanism

ADD involves a dysfunction of the brain’s frontal lobes, which are responsible for:

• Executive functions (planning, organizing, starting and completing tasks).
• Stimulus filtering (separating relevant information from irrelevant information).
• Impulse control.
• Working memory.
• Time management.

ADD vs ADHD – key differences

ADD is an older term for what we now call ADHD with predominantly inattention. It is a subtype of ADHD in which attention and concentration problems predominate, but without the typical hyperactivity and impulsivity.

ADD is a subtype of ADHD characterized primarily by attention and concentration disorders, without overt symptoms of psychomotor hyperactivity. In simplest terms, ADD includes concentration difficulties, while ADHD is additionally characterized by motor hyperactivity.

ADD (Attention Deficit Syndrome)

1. Main symptoms of the disorder:
   • Difficulty concentrating.
   • Problems with organization.
   • Tendency to daydream.
   • Slow processing of information.
   • Procrastination.
2. Behavioral characteristics:
   • The person gives the impression of being “absent-minded.”
   • Often forgets details.
   • Has difficulty completing tasks.
   • Is quiet and withdrawn.
   • May appear “thoughtful.”

ADHD (Attention Deficit Hyperactivity Disorder)

1. Main symptoms of the disorder:
   • Excessive physical activity.
   • Impulsivity.
   • Problems with concentration.
   • Difficulty sitting still.
   • Frequent interruptions from others.
2. Behavioral characteristics:
   • The person is constantly on the move.
   • Speaks a lot and quickly.
   • Has difficulty following a sequence.
   • She is impulsive in her actions.
   • May disturb others.

A case study of ADD in adults. Anna, 28 – teacher with ADD

Anna struggled with constant difficulties, related to the preparation of materials for classes. Despite excellent content preparation, she was constantly lost in organizing her work. Anna was always considered a “distracted” person. Despite her high intelligence and creativity, she had difficulty meeting deadlines and organizing her work. A diagnosis of ADD in adulthood helped her understand her difficulties and develop effective coping strategies.

Her story shows the typical difficulties of a person with ADD:

• Starting multiple projects at once.
• Problems completing tasks.
• Difficulty sorting materials.
• Frequently forgetting appointments.

In the course of therapy, Anna discovered that her apparent chaotic nature could be transformed into a creative approach to learning once she began to organize her work properly.

ADD in children – specifics and challenges

Attention deficit disorder in childhood is a complex issue that requires special understanding and care. Observing the behavior of the youngest with ADD, we can see characteristic patterns that differ significantly from those of adults.

In school activities, the child may seem as if his thoughts are somewhere far away – despite his physical presence, his mind often wanders on its own paths. Difficulties become particularly apparent when complex instructions or multi-step tasks are required. Parents and teachers often notice that a child’s school items or personal belongings mysteriously “disappear” due to problems with order and organization.

It is also characteristic that children with ADD often instinctively avoid activities that require prolonged concentration. This is not due to laziness or lack of desire – their brains simply process information and manage attention differently. Organizing learning material also becomes particularly challenging, which can lead to frustration for both the child and caregivers.

How do you effectively support a child with ADD? The key is to create a welcoming and orderly environment. Introducing permanent places for personal items and school supplies will help the child stay organized. Visual schedules and clearly defined daily rules and routines that provide a sense of security and predictability are also proven solutions.

Special adjustments are worthwhile in the educational process. Dividing material into shorter lesson units and introducing more frequent breaks to regenerate concentration works well. It is also extremely effective to involve different senses in the learning process – the more channels for assimilating knowledge, the better the results.

Close cooperation with the school is also invaluable. Regular communication between the home and the educational institution allows the child’s progress to be monitored on an ongoing basis and support strategies to be adjusted. It is worth ensuring that teachers are aware of the specifics of ADD and understand the challenges the student faces. Working together to develop effective support methods can significantly improve the child’s functioning in the school environment.

Attention-deficit disorder – causes

Science is providing us with increasing evidence of the important role of genetics in the development of attention deficit disorders. Researchers have discovered that certain gene variants can significantly increase susceptibility to ADD. It’s like a peculiar code written in our DNA, which may or may not reveal itself during development.

The family perspective is also particularly interesting. Clinical observations show a clear pattern: when any family member struggles with attention deficit disorder, the likelihood of similar difficulties in relatives is noticeably higher. This is another argument supporting the theory of a genetic basis for ADD.

However, we must not forget the powerful influence of the environment in which we grow up. Prolonged exposure to stress, tension or chaos in the environment can significantly affect the development of the mechanisms responsible for concentration.

Modern lifestyles add another layer to this complex puzzle. We live in a time where regular, healthy meals are often replaced by hurried snacking on the run. Our bodies, designed for movement, spend long hours in immobility in front of screens. And our brains, especially those that are young and developing, are bombarded with a constant stream of digital stimuli. This intense exposure to the digital world from an early age can be particularly problematic.

Understanding these complex interrelationships between genes, environment and lifestyle is crucial to effectively supporting people with ADD. It also shows us the importance of a holistic approach to the prevention and treatment of attention deficit disorder that takes all these aspects into account.

Test for ADD

If you are wondering whether you might have ADD, review the following questions. Remember, however, that this is only a preliminary indication – only a specialist can make the diagnosis:

1. Do you often have trouble listening attentively to a speaker?
2. Do you notice difficulty in concentrating on details?
3. Do you often make mistakes through inattention?
4. Do you find it very challenging to organize your space and plan your tasks?
5. Do you find it difficult to stay focused while performing routine tasks?
6. Do you often start new tasks but then fail to finish them?
7. Do you find it difficult to wait your turn?
8. Would your loved ones describe you as “distracted” or “fidgeting”?
9. Do you often interrupt others before they have finished their sentences or interfere in conversations?
10. Do you generally not think about what the future consequences of your actions might be?

The more affirmative answers you give, the more ADD symptoms you may observe in yourself.

ADD diagnosis – a step-by-step process

ADD diagnosis is a process that requires accuracy and time. The most important steps in ADD diagnosis are:

1. A detailed history of:
   • Current difficulties.
   • History of development.
   • Functioning in different areas of life.
2. Analysis of symptoms in context:
   • Work/study.
   • Social relationships.
   • Daily life.
3. Exclusion of other causes, such as:
   • Anxiety disorders.
   • Depression.
   • Thyroid problems.

Diagnostic tools for adults

ASRS (Adult ADHD Self-Report Scale)

• A questionnaire created in collaboration with the World Health Organization.
• It contains 18 questions assessing the frequency of symptoms.
• Divided into two parts: symptoms of inattention and hyperactivity.
• Particularly useful in the first stage of diagnosis.

DIVA 2.0 (Diagnostic Interview for ADHD in Adults)

• • A structured diagnostic interview.
  • Assesses symptoms in childhood and adulthood.
  • Examines the impact of symptoms on various spheres of life.
  • Takes into account developmental history.

Coping strategies for ADD

In my therapy practice, I often meet people who, prior to their ADD diagnosis, had spent years developing their own, not always effective, ways of coping with their difficulty concentrating. Some relied on excessive amounts of coffee, others stayed after hours at work, trying to catch up in the quiet of an empty office.

That’s why it’s so important to understand that effective coping strategies for ADD should be:

• Tailored to the individual’s functioning style.
• Realistic to implement in daily life.
• Flexible and modifiable.
• Supported by close adults or professionals.

The right strategies don’t aim to “fix” a person with ADD – instead, they help to take advantage of the person’s natural predispositions and minimize the impact of difficulties on daily life.

In the following sections we will look at specific techniques and methods. Remember that developing your own system is a process that requires time and patience, but the results of this work can fundamentally change the quality of your life.

1. Organizing your living space

• Create dedicated spaces for specific items.
• Introduce a system of color-coding.
• Set aside regular time to clean up.
• Remove distractions from sight.

2. Planning and time management

• Use one calendar.
• Plan the next day in the evening.
• Set 3 most important tasks per day.
• Create specific task lists.
• Set reminders on your phone.

3. Work and study.

• Use the Pomodoro technique. The Pomodoro technique is a time management method that divides work into 25-minute intervals (called “pomodoro”), interspersed with short 5-minute breaks, which helps maintain concentration and reduces mental fatigue by structuring work and rest time.
• Make mind maps.
• Use noise-canceling headphones.
• Divide large projects into smaller tasks.

4. Daily routine

• Prepare in the evening for the next day.
• Create a morning checklist.
• Establish consistent meal times.
• Establish rituals for starting and ending the day.

5. Energy management

• Identify your “golden hours” when you feel most productive.
• Take short breaks.
• Use a timer.
• Plan according to your energy level.

6. Strategies for dealing with procrastination

• Use the “2 minute” rule.
• Start with the easiest task.
• Reward yourself.
• Find your “anchor”

Psychotherapy and professional support – ADD treatment

In my therapeutic practice , cognitive-behavioral therapy proves to be the most effective. The heart of this method is cognitive work with maladaptive cognitive content. Patients also gradually transform their ineffective habits into constructive behavioral patterns. It’s a process akin to renovating a house – some elements require a major overhaul, others only a gentle fine-tuning. Step by step, patients learn new strategies of action that better serve their goals and needs.

Building and strengthening self-esteem is also an extremely important aspect of therapy. People with ADD often carry the burden of years of misunderstanding and criticism. Discovering that their way of functioning is not a “defect” but a different way of processing reality can be a truly liberating experience.

In parallel with therapy, psychoeducation plays a key role. I observe how knowledge of ADD mechanisms becomes a source of relief and understanding for patients. It’s like receiving an instruction manual for one’s mind – suddenly many behaviors and difficulties begin to form a logical whole. This deepened awareness of one’s own functioning opens up new possibilities. Patients learn to plan their actions wisely, taking into account the natural patterns of their attention. They stop fighting their own limitations and instead learn to accept them and manage them wisely.

Particularly valuable is the ability to identify and use one’s strengths. People with ADD often have unique talents and abilities that may have previously been obscured by attention difficulties. Discovering and developing these strengths becomes a source of satisfaction and success.

Perhaps the most important lesson patients take away from therapy is the ability to be understanding of themselves. This is a fundamental shift – from internal criticism to understanding and acceptance.

Pharmacotherapy in ADD

Pharmacotherapy can be a valuable component of ADD support, but should always be part of a broader therapeutic plan.

Pharmacological treatment is worth considering when:

• ADD symptoms significantly impede daily functioning.
• Psychotherapeutic and behavioral methods do not bring sufficient improvement.
• You struggle with significant work or learning difficulties.
• Additional depressive or anxiety disorders are present.

The main groups of medications used in ADD

Psychostimulant drugs

These are the first-choice preparations for treating ADD. They work by increasing dopamine and norepinephrine levels in the brain, which helps:

• Improving concentration.
• Increasing the ability to organize tasks.
• Reduction of impulsiveness.
• Improved time management.

Non-stimulant drugs

They are an alternative for people for whom stimulants are not advisable or cause too strong side effects. Their action consists in:

• Regulation of noradrenergic transmission.
• Stabilization of mood.
• Improvement of executive functions.

Holistic approach to health

Working on focus requires a holistic view of one’s health. Add treatment is not a one-time thing, it is important to take an iterative approach and take care of your physical health as well.

Sleep and recovery

• Establish consistent bedtimes.
• Create an evening ritual.
• Make sure you get the right amount of rest.

Diet

• Eat regular meals.
• Ensure adequate hydration,
• Limit simple sugars and caffeine.

Physical activity

• Choose your favorite form of exercise.
• Exercise regularly, even for short periods of time.
• Combine activity with pleasure.

Relaxation techniques

• Learn the basics of diaphragmatic breathing.
• Try different forms of meditation.
• Find your way to calmness.

Living with ADD – a long-term perspective

ADD in adults doesn’t have to be an obstacle to achieving dreams and goals. The key is:

1. Accepting one’s difference.
2. Developing strengths.
3. Building a support system.
4. Continuous improvement of coping strategies.

Summary

ADD doesn’t have to limit your life. With the right support and strategies, you can learn to function effectively and achieve your goals. In my practice, I see many patients rediscover their resources after receiving a diagnosis and starting therapy, and begin to better cope with daily challenges.