There are many skills in Dialectical Behavior Therapy (DBT) that can help cultivate awareness, focus and motivation. These skills may help to manage symptoms of Attention-deficit/hyperactivity disorder (ADHD). ADHD is considered a neurodivergent condition, which means that it’s a natural variation of the human experience. ADHD is often characterized by a persistent pattern of symptoms that include: Inattention, hyperactivity and impulsivity.
DBT skills that can support with some of the experiences that arise with ADHD are:
- The PLEASE Skills: PLEASE stands for…
- PL: Treat PhysicaL Illness
- E: Balance Eating
- A: Avoid Mood-Altering Substances
- S: Balance Sleep
- E: Get Exercise
Taking care of your physical needs can support management of ADHD experiences. Research suggests that regular exercise helps to reduce the symptoms of ADHD, by improving executive functioning, which is the ability to mentally plan out tasks and regulate behavior, improving attention and reducing impulsivity.
Working on regulating sleep hygiene can also greatly improve managing ADHD. A few things that can support this include having exposure to the sun outside in the mornings to regulate circadian rhythm and get vitamin D. Waking up at the same time and going to sleep at the same time every day can also help to regulate routine. Other sleep hygiene activities could be to avoid caffeine later in the day, reduce technology in the evening hours and having regular practices to communicate to yourself that it is time for bed (for example: skincare routine, drinking a cup of chamomile tea, or reading a book).
Balanced eating and nutrition can be an important supportive factor to those with ADHD. Focusing on nutrition can ensure you are getting the vitamins you need to function effectively. This can improve attention, mood and motivation.
- Accumulate Positives in the Long Term
When things are important to us (values, goals), we can become anxious, nervous or scared about taking the next step. Accumulating positives in the long term teaches us to ‘avoid avoiding’ and start NOW to build the life you want! Don’t wait and start small. It can be extremely helpful to break down big goals into smaller goals and then action steps. Focus on one action step at a time in order to support with focus. The accomplishment of smaller action steps can help to increase motivation and momentum to your larger goal! Creating more action plans and organizing goals and schedules for accomplishing tasks can help with reducing ADHD symptoms of inattention and trouble staying on task!
- Mindfulness
Mindfulness is one of the foundational skills of DBT. Mindfulness is defined as “Intentionally paying attention to the moment, without judging it or holding on to it” (Linehan, 2015). Bringing ourselves back to the present moment can be an extremely effective practice. This practice of mindfulness can support focusing the mind, reduce mental clutter, and feel more regulated and organized.
A few ideas to practice this include:
- Practice ‘One-Mindfully’: Do one thing at a time & let go of distractions.
- Practice ‘Effectively’: Be mindful of your goals & do what works. Different things work for different people. Try different strategies to see what is most effective for you!
Not everyone with ADHD has the same needs. Many also benefit from the support of therapy and/or medication. Make sure you discuss further with your physician, psychiatrist or therapist to explore what would be most effective in your supportive treatment plan!
Written By: Nora Josephson LPC, RYT, AMFT, Clinical Operations Director
Image: By Kelly Sikkema on Unsplash
Resources:
https://www.medicalnewstoday.com/articles/how-to-manage-adhd-without-medication-for-adults
Linehan, Marsha M. (2015a). DBT Skills Training Manual, 2nd ed. New York: Guilford Press.
https://www.sciencedirect.com/science/article/abs/pii/S0278584622001051
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