Last week we learned that people with ADHD fidget in order to focus! Important research shows that movement of any kind increases two brain chemicals that individuals with ADHD are short of, namely dopamine and norepinephrine. This week we are looking at specific examples of how movement made a difference!
Problem: Hyperactivity
Sue and Rick have a large family and several of their kids have hyperactive impulsive ADHD. They want to sit down together to have an evening meal as a family, but dinner has become an all out free-for-all. Two kids sit down and another two pop up. To top it off, Sue and Rick have ADHD as well! The relaxing bonding time is filled with yelling and scolding.
Solution: Movement
Sue mentions her frustration to her coach. In response, Sue's coach tells her about a crazy idea another family had where they cut down the legs of their table. This allowed their kids to move around more freely while they ate. Sue and Rick, having an old table and being the adventurous types, give it a try! It works and mealtimes become fun!
Problem:
Justin is head of HR at his company. He is tasked with attending a 2-day conference. He has hyperactive-impulsive ADHD and is highly kinesthetic. He loves to learn and interact with colleagues but he dreads sitting still for two days straight.
Solution:
Justin needs intense physical input. He realizes after meeting with his coach that he needs to get a few workout sessions in each day. He exercises each day before the keynote speaker, and again over lunchtime, prior to the afternoon breakout sessions. Justin is amazed at the difference this makes!
Problem:
Sharon is a young woman who attends her local ADHD support group. The guest presenter is getting ready to lead the group in drumming on exercise balls. Sharon is clearly hyperactive, pacing around the room. She jumps up on one of the banquet tables and down she goes, breaking the table!
Solution:
The support group goes on to bounce on exercise balls while drumming to energizing music. There is lots of laughter and group interaction. After 30 minutes of drumming, everyone sits in a circle for open sharing. Sharon joins the group, sitting quietly and calmly in full control of her body. The transformation is astounding. No one is more shocked than Sharon. She is able to focus and fully engage with the others!
In each of the above true stories, the names and minor details have been altered, but the point remains: people needed to move! As an ADHD coach, I have spoken with clients (each of us sitting in an ADHD friendly rocking chair) who were fidgeting, pacing, bouncing, painting, throwing a tennis ball from hand to hand, doing origami, sketching, coloring, and crocheting. They were fully engaged and answering thoughtfully in each session!
Here are a few examples of how you might consider adding movement to your day:
Exercise bike with a shelf for a computer
Under desk cycle
Under desk rocking footrest
Standing desk
Under desk walking pad
Bouncy bands (kids)
Wiggle feet sensory cushion
Disco seat
Hokki chair/wobble stool
Exercise ball
Talking while walking
Pacing while listening to podcasts or books
Mini trampoline
Toggle board
Check out the fun and user- friendly book, Fidget to Focus by Roland Rotz, MD and Sarah Wright, ADHD coach. The book provides targeted movement strategies that make a difference!
For customized support in discovering which movement strategies work best for you, click here!
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