Lecture Notes: Understanding and Thriving with ADHD

Key Speaker: Dr. James Custa

• Author of "How to Thrive with Adult ADHD"
• Discusses the concept of unmasking and living authentically with ADHD.

Main Concepts Discussed:

Understanding ADHD

• D of ADHD: Implies significant impairment in a person.
• ADHD involves high levels of energy masking and requires a lot of effort to stay on par with peers.
• Tends to be a highly genetic condition.

Personality Shifts Related to ADHD

1. People Pleasing: Avoiding rejection by agreeing with others.
2. Avoidance: Staying away to avoid judgment.
3. Perfectionism: Aiming for flawlessness to avoid negative judgment.

• Rejection Sensitive Dysphoria (RSD): Extreme sensitivity to rejection, not yet widely recognized in studies.

Solutions to Personality Shifts

• Knowledge and understanding are key.
• Surround yourself with supportive people.
• Embrace a growth-oriented mindset.
• Eliminate self-deprecation and embrace self-acceptance.

Energy Management and ADHD

• Discusses "boom and bust" energy patterns.
• ADHD can lead to energy mismanagement due to impulsivity and hyperactivity.

Mental and Physical Health Impact

• Undiagnosed ADHD can lead to other mental health issues like depression and anxiety.
• Energy used in masking can be exhaustive over time, showing strain in later adulthood.

Strategies for Thriving

• Mindset: Nurture a growth-oriented mindset.
• External Structure: Build external structures to manage internal chaos.
• Habits and Routines: Establish consistent habits and routines.
• Environmental Structure: Create an organized and visible environment.

Impact of ADHD on Academic Life

• University Transition: The end of the first year is a common time for ADHD diagnosis due to the loss of structured environments.
• ADHD requires more effort to achieve the same academic results as peers.

Tools and Strategies

• Teemo App: Helps with time management, task initiation, and reducing cognitive load.
• Tapping Technique: Effective for regulating emotions.
• Visual Planning: Using visual timers and reminders to enhance productivity and reduce forgetfulness.
• Habit Stacking: Building new habits on existing ones for better structure.

Emotional Regulation and ADHD

• Disregulation: Emotions shift rapidly and intensely.
• Recognizing and managing emotional triggers.
• Techniques for managing emotional disregulation include body-based strategies and mindfulness adaptations.

ADHD in Relationships

• Communication: Importance of discussing ADHD symptoms with partners.
• Strategies for managing rejection sensitivity within relationships.

Myths and Misconceptions about ADHD

• ADHD is not just a childhood disorder.
• Debunking the idea that ADHD is an invention for pharmaceutical profit.

Final Notes

• Executive Function: Difficulties in achieving long-term goals due to disinhibition.
• Acknowledgment and Adaptation: Embracing ADHD traits while learning to manage them effectively.