Small Acts, Big Impact: How Microgiving Helps You Thrive with ADHD in 2025

 

As we enter 2025, many people are focused on setting New Year’s resolutions with goals about what they would like to change and improve about themselves. But when you live with ADHD, you already receive plenty of feedback about what you could do differently or better. All too often, you set goals for yourself that are unreachable or tedious and then you feel bad about not following through with them. This process defeats the positive change and different attitude you are looking for in the new year. Instead, I’d like to offer you another choice.

 

THE WARM GLOW EFFECT

When you’re navigating life with ADHD, it can feel like the days are packed with challenges: forgetfulness, overwhelm, difficulty focusing, and emotional ups and downs. All too often, there’s more stress than calm and more frustration than relaxation. How can you lower stress, increase happiness and improve your overall well-being? The answer may surprise you.

Research has found that helping others reduces stress and improves longevity while also producing what’s known as the warm glow effect. This effect occurs when you give of yourself in a way that improves  conditions of the larger world, without expecting anything in return. It’s like altruism but less specifically aimed at volunteerism or donations. 

Beyond “getting that glow”, generosity towards others has also been found to improve psychological health and well-being .  When we give to others (or when we volunteer for a cause), we aim to improve the lives of others.  Yet, these acts also improve your sense of well being.

Microgiving–small acts of intentional kindness–is one way of igniting that glow.  

 

WHAT IS “MICROGIVING”?

Microgiving refers to the small, everyday acts of generosity and kindness you can engage in without much effort or planning. These are things like:

  • Holding the door open for someone
  • Sending a quick text to check on a friend
  • Give a genuine compliment 
  • Offering a smile to a stranger
  • Express gratitude
  • Donate small amounts to charities

These actions don’t need to be elaborate. The magic is in their simplicity—and their ability to connect you to others. It’s this connection that allows you to feel good about yourself and build your self-worth. You are just being the best version of yourself–the part that is kind, loving and thoughtful. The part that doesn’t get enough air time when you are rushing to meet deadlines or pick the kids up from school and criticizing yourself along the way.. 

The best part about focusing on microgiving in the New Year means that you don’t have to set unrealistic exercise goals, establish new work routines or give up chocolate (of course you can do these things if you want – but I don’t want to see you disappointed in yourself for not following through or measuring up!). Instead, you are making small, positive connections with people you encounter to spread some good vibes in the world. That’s it. 

 

A SMALL ACT WITH BIG IMPACT

Microgiving increases your sense of purpose and reduces isolation. It can offer you a fast anchor when things seem chaotic because you are connecting with another person and sensing your common humanity. Dr. Kristin Neff emphasizes that this is a key component of self-compassion. Microgiving also boosts your mood and your social skills. Acts of kindness light up the brain’s reward systems, releasing dopamine and serotonin that counteract frustration or boredom. These short interactions also foster meaningful social connections with minimal pressure, improving social skills without draining energy. A quick smile or brief greeting turns down loneliness and fosters a sense of community and belonging. 

 

5 WAYS TO USE MICROGIVING

Here are five easy steps to incorporate acts of microgiving into your routine:

  1. Start Small: Choose one simple thing to try per week. It might be texting a friend or family member to say you’re thinking of them. It might be deciding to open the door for another person at a store or the post office. Or it might be remembering to thank somebody for a nice action they do for you. The goal is to repeat this behavior throughout the week. 
  2. Set Reminders: If remembering to perform acts of kindness feels hard to do for your ADHD brain, that’s fine. Set notifications, alarms or visual cues to remind yourself. Maybe put a Post-It on your computer or your bathroom mirror to remind you to give a compliment or share a supportive thought. Cues remind you and keep you on track.
  3. Create Routines to Keep It Going: Routines build habits which is why consistency matters. Link your act of microkindness to an existing habit. For example, when picking up your daily coffee, thank the server and give a smile. When brushing your teeth, think of a person who might need a text of encouragement or a ‘hello’. When you pair things together, it increases the likelihood that you will remember them. I call one of my elderly parents when I drive to pick up my dog at the end of my day. Initially, I set an alarm but now I just do it automatically. 
  4. Forget about perfection: Microgiving isn’t about perfection. It’s about being present and noticing small opportunities to connect. Many people with ADHD struggle with social anxiety. Microgiving turns the worry about social interactions by shrinking the size of them. You are not engaging in long conversations but rather making brief contact that is warm and friendly. 
  5. Celebrate the Wins: After completing an act of kindness, take a moment to acknowledge how it makes you feel. Did you smile? Did someone else smile back? Did you feel a small wave of relief or connection? Taking time to recognize these moments reinforces their benefits.

 

By focusing on small acts of generosity, you are giving yourself the gift of connection, joy, and perspective. ADHD can lead to isolation, judgment and anxiety. Microgiving reminds you that you’re part of a community. Even when you’re feeling overwhelmed, a tiny, intentional act can shift your mental state, ease stress, and help you feel empowered. So think about what you would like to do and set your alarms to remind you about microgiving. What a great way to welcome 2025!

Surviving the Holiday Chaos with Your Neurodiverse Child: Practical Tips and Tricks

Dear Dr. Sharon:

My daughter has ADHD and I suspect she might be on the Autism spectrum, though she hasn’t been formally evaluated. She is eight years old and struggles with understanding social cues, navigating groups and keeping friends in addition to inattention and distractibility. After a lot of hard work, this is the first year that we finally have solid systems in place to support her at home and at school with consistent routines, clear expectations, a social skills group  and behavior therapy. But. with the holidays coming, I am worried that all of the activities and events will undo our hard work! It’s just so much – for her, our younger son and for us, as parents, too. We want our children to experience the joy that comes with this time of year, but not at the cost of her intense meltdowns and disruptions. How do I reduce holiday stress and overwhelm for my neurodivergent child, yet still make this time of year meaningful?   – Wendy

 

Dear Wendy,

The holiday season runs on overstimulation – all the food, all the lights, all the sounds, all the expectations…all the things, all month long. As the parent of a neurodivergent child, it can be tricky to strike a balance between fostering seasonal joy and setting boundaries during the holidays.  How can you create experiences that are fun, rewarding and calmer for you AND your neurodiverse family?

 

REALISTIC EXPECTATIONS

As parents, we have to take into consideration how much our children and teens with ADHD can actually tolerate, process and enjoy. Part of the holiday stress for neurodiverse kids and families comes from having too many of these activities in a row and not enough ‘down time’ to process them. When your daughter has a meltdown at 6 p.m. because she doesn’t like the mac-and- cheese, it probably has nothing to do with the food and everything to do with unloading steam from holding it together for so long throughout the day. So, here’s the tip: be realistic about how many gatherings and social engagements are truly necessary for a joyful holiday. Less is often more!

 

 

TIS’ THE SEASON TO SCHEDULE 

We know that children who are neurodivergent thrive with consistent expectations and a sense of control of some aspects of their day. But, these things aren’t that common in the chaos of the holiday season. Since schedules can change frequently during the holiday season, start by establishing basic routines to your day. Create blocks of times between breakfast, lunch and dinner that include high and low energy activities as well as a quiet period. Set up regular check-in times in the mornings and afternoons to monitor how she is doing. Collaborate on up to three choices for these time blocks if appropriate. 

You might also try saying “What’s different today?” on the refrigerator or a dry erase board – this is for the holiday party, or dinner at Grandma’s, or a parade after school. Remind her that the plan for the day is posted there and she can check it for herself. Verbal AND visual cues are key for kids with ADHD to help reduce the chaos of this season. 

Remember to have the “holiday house rules” conversation with both of your children. Different households often have different rules (no surprise). Be hyper-specific with your explanations about what’s okay and what’s to be avoided at the homes you are visiting. For example, “At Grandma’s house, we don’t jump on the couch,” or, “Uncle Bill doesn’t hear very well so it’s okay to talk loudly with him.” A little clarity goes a long way, and the more you can help your child visualize these transitions, the smoother they’ll go.

 

CREATE A CODE WORD

For a neurodivergent child, it can be difficult under normal circumstances to control their impulses and regulate emotions. This is doubly difficult during the holidays when everything is at full tilt.  Talk with your child about how she will know it’s time for a quiet break. What are the physical cues in her body like balled fists, clenched teeth, sweaty palms, etc. that signal its time for a breather. 

Together, come up with a code word that she can use to let you or other adults know that she needs a break. Pick a predetermined place that she can access easily to slow down and expect to go with her. This might be the bathroom or even your car, if quiet areas are in short supply at a party.  Keeping a few of her favorite activities or items in a tote bag such as fidget toys, a book or a small game can help her settle and bring comfort simultaneously.  

 

GIVE YOURSELF GRACE

Let’s be real: The holidays, even with all of the good stuff, can be stressful —for everyone. So, as much as you’re preparing to make things easier for your neurodivergent child, don’t forget to cut yourself some slack. Things won’t always go according to plan, and that’s okay. Sometimes, the most important things you can do are stay flexible, keep a sense of humor and ignite your playfulness. If you have to ditch caroling with the neighbors or throw unwrapped presents in colorful bags, that is just FINE.. After all, the holidays are about creating memories, not stressing over perfection.

 

 

 

The holiday season doesn’t have to be a minefield of overstimulation, confusion, and meltdowns. By setting realistic expectations, maintaining a flexible yet predictable routine, and keeping communication clear, you can ensure that your neurodivergent child has a holiday season that’s both joyful and manageable. And hey, with the right tools and a little humor, you might even survive it without needing to resort to a full-on holiday “time apart” yourself!

 

 

Tips for Better Sleep During the Holidays: A Guide for Adults with ADHD and Anxiety

Tis’ the season for restless nights, short days, and interrupted sleep! If you – like me – have trouble turning your brain off amidst the holiday hustle and bustle, then grab a cup of coffee or tea, pull up a chair, and read on for ways to wake up feeling refreshed and recharged in the morning when you have ADHD and/or Anxiety. 

 An estimated 25-50% of people with ADHD experience sleep difficulties at some point in their lives. So what is it about having ADHD or Anxiety that makes sleep so hard to come by?  Look no further than our biology and behavioral patterns.   For many people, racing thoughts and an excess of energy at night can trigger insomnia, and contribute to dissatisfying sleep.   People with combined ADHD and anxiety are also more likely to have a disrupted internal clock – making them  more susceptible to sleep disorders (such as Circadian Rhythm Disorder, or Delayed Sleep Phase Disorder).    

Here in the darkest month of the year in the Northern Hemisphere,  I’d like to help you avoid the cycle of sleepless nights and exhausted days with some practical, easy tips for better shut-eye this season. 

 

This holiday,  I’m here to help you avoid the cycle of sleepless nights and days with some practical, easy tips for better sleep this season.

*Create (and stick to!) a Sleep Schedule If you’ve got ADHD, sticking to a sleep schedule during the holidays can seem as impossible as finding a parking spot at the mall on Christmas Eve. The fix for this? Consistency. Try to go to bed and wake up at the same time each day— Set an alarm on your phone or your watch to remind you to head towards the bedroom and then add a second one as well. This system has really assisted me in disengaging from what’s going on and following through with my sleep hygiene routine.

Setting up and sticking with a sleep schedule might seem impossible to you. It certainly did for me when I started. But I’ve come to realize that, no matter what time I go to bed, my body generally wakes up about the same time every day. So I have to get my extra sleep on the backend of the sleep cycle which means hitting the sack at roughly the same time each evening. If this feels impossible, use your ADHD creativity to break things down and label them with humor. Maybe instead of “Go upstairs now”, you could  use “Hey you actually are NOT a night owl,” or a funny graphic as a visual cue. Then set another alert ten minutes later along the lines of “Time for jammies and teeth” with a wink emoji.

Why it works for ADHD and Anxiety: Keeping your body on a regular sleep schedule helps regulate your internal clock. This means fewer “I can’t sleep because my brain won’t be quiet” moments, which aren’t fun, no matter the season. Instead of judging yourself that you need a reminder for self-care, embrace it. Nobody will see these hints except for you!

 

*Practice Relaxation Techniques We all know the holidays are prime anxiety time—whether it’s managing family dynamics, figuring out the perfect gift for your brother, or just wondering if you’re going to make it through another office annual party.  But practicing relaxation techniques can work wonders to help getyou through these difficult moments. A few minutes of deep breathing or progressive muscle relaxation (PMR) can take your stress from “I’m about to cry in front of the dinner table” to “I’m calmly handling this.”

 

A couple of great options to try:

– Deep breathing exercises: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, pause. Repeat three times. 

– Guided meditation: Apps like Insight Timer, Headspace or Calm can guide you through short meditation sessions designed to relax your mind and body, though some are paid subscriptions. A quick google using the term “guided meditations for sleep” gives great (free) results to start from. Playing these before bed can also help you wind down. 

– Progressive muscle relaxation: Start by tensing and then relaxing each muscle group, starting from your toes and working up to your head. Hold your breath for the muscle tension and exhale on  the relaxation.

Why it works for ADHD and Anxiety: These techniques help engage your parasympathetic nervous system (the “rest and digest” system), which is your body’s natural way of saying, “Okay, chill. We’re done for the day.” The holidays might make you want to scream, but relaxation techniques can help you keep your cool.

 

*Take Breaks The holidays truly may be  a joyful time for some folks, but they can also be a *lot*—a lot of shopping, a lot of cooking, a lot of people, a lot of stuff to do. It’s also a lot of actual face time–moments when you are in a social situation expected to chat and participate in what’s going on around you. If you don’t take a break now and then, you might find yourself with a short fuse and feeling resentful.

All too often in my overly packed visits to my extended family, I make sure that I go to the gym regularly to get my head in a calmer, strong space. Exercise is critical for healthy breaks that offer us endorphins and healthy outlets for energy. And yet, I still find that it’s tough to gauge when I’m becoming flooded by too much socializing  until I’m wiped out and even  a bit weepy. My goal is to better notice when  I’m approaching my limits of needing quiet recovery time before the wipe out occurs. I’m still working on that!

Try scheduling a few short, 10 to 30 minute breaks throughout the day. Get away from the noise and demands for interaction: go for a walk, lie down and listen to a podcast or music, do some yoga, Tai Chi or meditation. Frankly, several cycles of breathing techniques (box, triangle or alternate nostril) can be very restorative if that’s all you have time for.  Even the smallest break can help lower anxiety and prevent burnout.

Why it works for ADHD and Anxiety: Quick breaks allow you to reset, which keeps your anxiety and hyperactivity levels in check. Then it becomes easier to settle down for sleep because you’ve stopped the pattern of running on empty. Think of them like little “mental vacations” that let you come back refreshed instead of frazzled.

 

The holidays don’t have to mean endless sleepless nights… with a little effort and some holiday magic (a.k.a. good sleep habits), you can navigate this season with a lot more energy and a lot less stress. Enjoy yourself and also practice taking care of yourself by paying attention to the fundamentals: sleep hygiene, good food and exercise. 

So go ahead, enjoy the holiday cheer, but make sure you’re taking care of yourself by getting enough rest. After all, the best gift you can give yourself is a good night’s sleep.

 

Dear Dr. Sharon: my teen with ADHD won’t take his medication!

Dear Dr. Sharon –  

My 15 year old son was diagnosed with ADHD 2 years ago, and has been prescribed a stimulant medication since then to help with his symptoms.  He had no problems taking the medication until the last 6 months, and now often refuses to – he says he “doesn’t like how it makes him feel”, and that he doesn’t feel as creative when he takes it (he’s a talented sketch artist!).   His teachers, our family, and even him, all notice a difference when he does adhere to the medication schedule though – but the fights and back and forth arguments are exhausting, for all of us.  What can I do?
Collette

Dear Collette – 

 Thank you for reaching out! Many parents of adolescents with ADHD wrestle with similar challenges. As teens try to figure out who they are, what they value and where they fit in, they often struggle to balance their desire for independence with their continued reliance on their parents. This dance occurs within the context of raging hormones, social media ideals, academic pressures and shifting peer dynamics. When you add ADHD to the mix, it’s really a bubbling witch’s brew (sorry–I couldn’t resist the seasonal pun!).  Let’s unpack some of the “why” in your question, then tackle the “how” together.

-Dr. Sharon

 

Adolescence and ADHD

A teenager’s opposition is a force to be reckoned with! 

The parent-child push and pull during adolescence can be both frustrating and confusing. I applaud you for your thoughtful and patient approach to what is a tumultuous period of development for any child. From his perspective, there is a valid and real reason that he has been refusing to take a medication that has historically been helpful to him. 

Many teens who refuse or skip taking medication for their ADHD symptoms are testing limits, exploring their independence, or want to see what they are able to accomplish on their own. While teen resistance and refusal is nothing new, managing the symptoms and treating ADHD consistently and correctly during the teen years builds an important foundation for their upcoming transition to adulthood. 

Research has long indicated that the best treatment for ADHD in children and teens is a combination of cognitive behavioral interventions to improve executive functioning skills, parent training and medication. Let’s address your questions by first uncovering how medications for ADHD work. 

 

Medications for ADHD and How They Work

Since you are asking about medication and how to manage your son’s refusal to take it, let’s zoom out and take a brief look at medication for ADHD in general.

ADHD medications have evolved significantly since the introduction of Ritalin in the 1960s (the first of its kind to gain FDA approval for use with children). Today, parents are able to choose from a spectrum of pharmaceutical options to address the symptoms of ADHD in their child. 

Medications used in the treatment of ADHD symptoms work by increasing the availability of two primary neurotransmitters in the brain: dopamine (involved in motivation, pleasure and satisfaction) and norepinephrine (involved in focus, the stress response and alertness). These medications fall into two main categories: stimulants (Ritalin, Metadate, Focalin, Adderall,Vyvanse, Journay, etc.) and non-stimulants (Strattera, Intuniv, Clonodine, Qelbree, Wellbutrin, etc.). 

As the levels of these neurotransmitters change, some of the symptoms of ADHD improve. We see longer attention spans, reduced hyperactivity and impulsivity and better self-regulation. But, as I like to say, pills don’t teach skills. They frequently act as a catalyst to help people retain tools and techniques to manage executive functioning challenges. My strong recommendation is that therapy or coaching play a significant role in any treatment plan.

 

Managing Side Effects

While it is true that side effects may be observed or reported in children, teens and adults who take these medications, the benefits often outweigh them. But, negative side effects are the most common reason given by children for not wanting to follow their prescribed regimen – things like loss of appetite, headaches, dry mouth, being more easily angered, and trouble sleeping can bedisconcerting. Many side effects, though, can be resolved with adjustments to dosage, timing of medication, or the body’s adaptation to the effects of the prescription.

For your son, it sounds like the decision to pursue medication as a part of his treatment plan was one that you carefully considered and that has been largely beneficial.  It also seems like everybody sees the positive results of the medication. The problem is that he doesn’t “feel like himself.” His mind doesn’t wander into creative jaunts the way he likes which works well in math class but not as much in art. Plus, no parent wants their child to feel “less than” anything, least of all like themselves!  

 

Medications shouldn’t affect personality-while medications for ADHD help manage behaviors, they are not created to affect personality. 

Personality is a combination of traits that are unique to each individual. It’s what makes your son–“him.” If anybody taking ADHD medication experiences a blunted affect – seeming withdrawn, more quiet, less engaged – or becomes more hostile and emotionally volatile, then it is essential to contact your provider immediately. Something needs to be tweaked or even stopped which must be done under medical supervision.   

 

Adolescent Medication Refusal

A teen’s opposition is a force to be reckoned with. From his perspective, there is a valid and real reason that he has been refusing to take a medication that has historically been helpful to him. I applaud you for your thoughtful and patient approach to what is a tumultuous period of development for any family. 

Growing up with ADHD, many kids feel different, less than and struggle to find things they like about themselves and feel proud of. Whether it’s sports, art, music or theater, having an area where you feel competent and confident is essential to countering the negative messages you receive about being neurodivergent. These interests and hobbies also build essential self-esteem. The fact that your son enjoys his artistic creativity is a real asset for resilience and positivity.

“Why now?” Questions to Ask…

I am curious about what might have changed in the last 6 months for your son to report that he “doesn’t like how he feels” when he takes his medication. It’s always worth asking “Why now?” when somebody wants to make this shift. While it is worth reaching out to teachers who really know him, the best place to start is talking with him. 

I’m sure you’ve tried this but here are a few suggestions:  

  • Did someone make a comment that he took to heart?
  • Has he had less opportunity for creative pursuits recently? 
  • Did his schedule recently change?
  • What is missing when he takes his medication that he wants back? 
  • Could you come to a compromise agreement about taking the medications during the school week but not on the weekends as an experiment?

Any information you gather will help you be able to get a sense of the bigger picture, to identify what may have triggered these recent refusals, and address the underlying cause. 

Tips to Reduce Conflict about Medication

Here are four tips to reduce conflict over taking medication and maintain positive connections with your teenager:

#1 – EDUCATION IS KEY! This is a natural opportunity for education surrounding their ADHD. Make a time to discuss what their symptoms look like, how medication they are  prescribed works and what their experience is like when they take and when when they don’t. It can be very useful to contact your child’s prescribing physician and schedule an appointment to gather more information too. If your child is refusing the medication, then this appointment is critical. You want them to talk to their provider about what’s going on (with or without you in the room). 

#2 – TALK ABOUT EXECUTIVE FUNCTIONING SKILLS: While it may appear as outright medication refusal or a willful  non-adherence, underlying executive functioning skill deficits can contribute to a pattern of refusal. Troubles with self-regulation, working memory, organization, procrastination and time management affect productivity and following schedules. With their Now/Not Now brains and preference for immediate gratification, teens with ADHD may forget how their medication helps them as a student, as a tennis player or as a cellist. Work together to create doable routines and organizational systems for following medication regimes so your teem is an active participant in their treatment plan.

#3 – AVOID THE HELICOPTER: Parental scaffolding helps teens prepare for adulthood by helping them practice independence. Instead of telling older teens and young adults that they must take medication, discuss options with them. Explore ways to improve executive functioning skills with therapy, coaching or other activities. Point them towards resources instead of telling them what they have to do: use collaboration so they have skin in the game. As the parent of two emerging adults, I know how tough it can be to witness our children struggling and succeeding on their own terms. Although it’s much easier to say what we think and tell them why we are right, this type of communication doesn’t result in a trusting relationship. Scaffolding strategies will show more respect for their growing maturity.

#4 – REMEMBER BIOLOGY: The ADHD brain matures more slowly than neurotypical brains–as much as three years. When you normalize their ADHD-related struggles as part of their biology and their genetics, you help to reduce their discomfort about being ‘different’. There is no shame in needing assistance with learning certain skills, routines or behaviors if your brain lacks adequate dopamine or norepinephrine.  

 

 

 

 

Teens, ADHD and Procrastination

Teen with ADHD looking out the window while sitting on the couch wearing overear headphones plugged into the phoneMany teens with ADHD procrastinate and appear to lack self-discipline. Why? Sometimes they have anxiety around how to approach the task, how to complete the task or possible outcomes of failure or rejection. Sometimes they have perfectionistic tendencies that require energy and focus and can delay them wanting to start a task. On the other hand, they may struggle with motivation and/or confidence because they have either given up on themselves or have received messages that the adults in their lives have given up on them. Other times, they can’t come up with any solutions to help them feel motivated for self-discipline. So how do you know what’s really going on with your teen’s ADHD and procrastination, and how can you support them? Let’s dive in.

Teens with ADHD: Independent?

Teens with ADHD can push back extra hard because they have heard countless times over the years about what they don’t do right. Argh! It takes courage each day to go to school. They often don’t feel successful academically and, even if they are, they are still immersed in challenges.

Teens with ADHD tend to want to do most things themselves. They want autonomy and to put parents on an “as needed” basis. They’re learning more about themselves and are interested in leaning more into their social groups and communities. Yet, they still rely on parents for safety, security and support. Striving for connected independence often works best.

Mom having a positive talk with with teen daughter with ADHD at coffeeshop

Ask. Collaborate

In this discussion on ADHD and procrastination, I want to highlight the 3rd of my 5 C’s of ADHD Parenting.Collaboration

Collaboration: Work together with your child and co-parent (if you have one) to find solutions to daily challenges instead of imposing your rules on them.

It can be hard, sometimes really hard, not demanding, “What’s wrong with you? Why can’t you finish a simple worksheet!” These reactions are hurtful and are often based in exhaustion, when our proverbial cups are less than half full. Take time, when you both are feeling calm and ready to talk, to connect with your teen instead, and listen to what they have to say about their thoughts, feelings and experiences.

Ask, as an Unbiased Researcher

“What’s happening so that you can’t do X, Y, Z?”

Now we can look at data and address changes that can help motivate our teen AND help change their inner dialogue.

Understand Shame

Teen boy with ADHD sitting on the ground at school with his head down between his knees, looking like he's feeling anger, sadness or shame

What is the leading cause of wanting to do everything themselves? Shame.

“I was embarrassed that I had a disability. I didn’t want to be seen as someone who needed extra help.”

“Let me do it myself. I don’t like people seeing me as weak.”

You may not see shame. Instead, you might feel their anger, see their tears, or hear yelling about something unrelated.

Procrastination and Initiation

What it the biggest reason teens with ADHD struggle with procrastination? They often have trouble getting started. What may seem easy to us, may seem enormous to people with ADHD. They can be masters of avoidance. “Why start it if I can’t ……?”

Initiation has to do with the size of the task, their interest in the task (dopamine reward), and the level of difficulty for the task. Breaks make a daunting project seem more manageable.

Start Small

Two teens having a good time sitting on a grass and doing computer work.

Executive functioning challenges that often accompany ADHD and impact procrastination include struggles with initiation, planning and time management. Breaking down assignments into chunks makes tasks seem much more manageable — making them easier to approach and get started. This also helps teens plan out the steps into a series of smaller tasks.

Before starting, prepare for how long they can realistically focus. For instance, ask, “How many examples can you do before you want to throw your book across the room?” Then, they might say, “Five.” Start with the number they say, and then take a break.

Jot down the tasks and notes so you can keep track and not worry about remembering any or all of the steps. Write down how long tasks are expected to take, and reflect on how long they actually took. I highly recommend creating your own personal project planner so you can organize your tasks in a creative, visual structure that works for you.

3 Ways to Make Tasks Seem Smaller:

1. Use a timer.

This method makes the task of completing an assignment in that clocks hands, not the parents. Cool. Okay, let’s work for 5 minutes and then take a 3 minute break. I will set the timer for the break. When it goes off, you can do 5 more. When you completed an hour, you can have a longer break.

2. Make lists.

Teens with ADHD and procrastination challenges often have trouble planning what to do — and when. Sit down and ask, “Do you want to do the hardest first, then medium-difficulty, and then easiest? Or easiest first for a sense of success, and then harder, and medium last?” This works well for homework, chores, etc.

3. Make tasks fun!

Listen to music. (Their preferred music is best!) Tell jokes or stories of fun memories. Time yourselves for how fast you can pick up portions of the room, and make a game of it!

Father helping his daughter with ADHD with a electrical project


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Teens and Young Adults in the Pandemic

Teens in the pandemic looking depressed out a rainy window

What are some of the adjustments that teens and young adults are making in the pandemic?

Teens and young adults are making many, many adjustments recently. Not only are they unable to see their friends and connect in familiar surrounding, but they are also facing the uncertainty of what comes next. If they are still enrolled in college or high school – virtually, in-person or in a hybrid version – they are leaving behind the familiar structure of home, school and community. Yearning for adulthood, while longed for, can be overwhelming. Those with ADHD are more than likely struggling in social distancing. College is not a college experience. The activities, in person classrooms, clubs, teams, fraternities, etc are gone. The same applies to high school students too. Pods need to be formed, and strictly adhered to versus bumping into friends at the cafeteria. It’s a huge shift in many areas simultaneously.

How can parents and loved ones can help ease the burden?

A parent sitting in front of their teen and holding their hand

It’s important that parents and loved ones acknowledge the enormity of this transition and don’t compare their own experiences with those of their children. Things have changed a lot and many young adults struggle under the burden of huge financial debt, social isolation, a high cost of living or the disappointment of living at home, and a tight job market. Staying compassionate, offering to assist them and collaborate on tasks and being available to talk through emotions related to this change is most helpful. Don’t solve issues. Instead, offer your suggestions and avoid getting hurt if they aren’t taken. Young adults often like to figure things out for themselves, which means trial-and-error learning. Sometimes the best support you can give is managing your own frustrations, sharing your feelings without blame or guilt and validating their successes. 

Tips for helping young adults and teens adapt a healthy routine in the pandemic

Young adult teen stressing out on the couch with her head down and holding her hand to her head Having a daily routine offers structure and freedom. It’s critical to set aside a specific period of time for attending classes, school work and applying to jobs each day so these activity has boundaries. These daily activities can become tedious and deflating, particularly in a pandemic. They can spread into all aspects of your life as the list of things you should be doing keeps growing. Eventually, avoidance accompanies discouragement and overwhelm. Talk with your son or daughter about marking off a few hours each day (preferably in the morning to get it over with) for necessary activities. This will assist them in feeling accomplished each day. It will also help them feel competent because they’ve done something in a time frame that they laid out. Then, they can do whatever they want. Help young adults limit screen time. In doing so, advocate for doing other things that interest them and make them feel good. Exercise, time with friends, shopping and cooking–these are all activities that contribute to healthy living. Teach them how to shop, balance their bank account, make a budget and understand their health/car insurances. These skills are not necessarily second-nature, and it’s very common to need extra support in learning them. Keep an eye on your child. If you notice changes, don’t hesitate to reach out to a mental health professional. Even very “strong” people are struggling in this pandemic.


Learn more:

5 Parent Self-Care Ideas: Parenting ADHD in a Pandemic

Mother looking overwhelmed as she holds her hand on her head looking at a computer with a mask on next to her child who is doing remote work during the pandemicParent self-care is essential during these times in a pandemic. Parenting an ADHD child or teen can add even more complexity to this difficult time. Children and teens with ADHD have symptoms that make remote learning more difficult due to executive function challenges, and they need more support with this new system. Factoring in self-care to an already full life of work, family and now teaching can be complicated. In fact, it’s usually the first thing to go out the window when people are stressed. But it should be one of the last. You have to take care of yourself so you can take care of others.

As you are told to put the oxygen masks on you before your child in order to be a support, the same principle applies here. Exercise, nutrition and emotional support are key elements to helping you run this long, arduous race.

5 Parent Self-Care Ideas during a Pandemic:

1. Get some physical exercise:

Not only will your body and your brain benefit enormously from the endorphins that exercise produces but you will also feel less resentful because you’ve done something good for yourself in the midst of all of the stress in your list. Make a parent self-care list of two types of activities you could actually do: one for home activities and one for safe outside activities. For the first list, include taking the stairs or seated/wall yoga poses to do when you need a break. For the second list, identify times and activities of exercise that you ENJOY and want to do. Decide how often you can do something and put it on your calendar with a reminder alarm. The goal is to use your body to help you let go of stress, not to get into the best shape of your life.

2. Eat well:

Shopping during COVID has become a little more complicated. The good food in your home get eaten first, and what’s left may not be what you desire. You need fuel for this marathon, so make a list of healthy snacks that can stay fresh longer to purchase the next time you go to the grocery store. 

A young girl child with ADHD with a mask on and pigtail braids walking and holding her fathers hand who is practicing parent self-care by going out in town3. Shop local:

Consider ordering take out from your community restaurant to bring in a healthy meal. Get your hair done and get a message if you are comfortable with the proximity. Even a box of tasty chocolates can brighten a day. Shopping local is a fun activity for family and parent self-care, but it also provides you with opportunities to support your local small businesses that are likely struggling during the pandemic. In addition, you’re fostering connection with your community as a whole.

4. Practice meditation:

Take some each evening before bed or each morning as you awaken to be with yourself. Guided meditations on Apps such as Headspace, Mindful or Insight Timer can be a great way to start or end your day (or both) with a sense of personal calm, insight and hope.

5. Parent self-care includes connection & support:

Consider getting professional help or joining a support group if you need it to get through this horrible time. Stay connected to others but have some ‘me’ time, too. The Pandemic is a great way to tune into your own needs and discover what you can do for yourself to keep moving forward. Self-care is not selfish. It is a requirement for a happy soul and family.


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Holidays and Family Estrangement

Lonely looking senior looking out the window at the treesFamily estrangement refers to the loss of a former relationship between parents and children, siblings or other extended family members. Holidays are times when this estrangement can lead to anxiousness, PTS and other conditions. Estrangement reflects physical or emotional distancing and minimal contact or communication for an extended period. It can result from many things: physical, sexual, verbal, child or elder abuse, neglect, divorce, trauma, money, inheritances, substance abuse or something else. When people are estranged from their parents, their feelings may often be complicated. There may be a mix of relief, grief, sadness or anger. Often they see the decision to cut ties with that family member as a life-saving measure.

Estrangement: An example

One young man I’ve worked with was sexually abused for 5 years as a Adolescent girl standing and looking bored with her face resting on her handchild by his older, schizophrenic brother after his father died. When he finally told someone at his school, the Department of Social Services intervened.  He was moved to his aunt’s house where he lived until graduation. Since he has no contact with that brother who currently lives with their mother, he also has no communication with her. This is a choice he made for his own mental health. He believes his mother chose his brother’s well-being over his own.  In order to move on with his life and cultivate healthier relationships, he needed to sever their communication. He still deals with his traumatic past when memories arise periodically, but he’s been able to find a loving partner and create his own family.

How to manage the holidays with estranged family members

If you decide to see estranged family members over the holidays, it’s critical to establish clear, firm boundaries about your contact. Consider emailing in advance. Let et them know what you don’t want to discuss and what you do. Often these visits can be very triggering and activate old wounds.

If you feel afraid that the contact will not be safe for you, it’s okay not to push yourself.

Ask yourself these questions if you choose to interact:

      • A mother and daughter sitting and looking distraughtHow long can I actually spend with this person before I start to feel overwhelmed or uncomfortable?
      • What is my safety plan for when I am triggered?
      • Who is my ally in this situation? What is my plan for checking in with them throughout the gathering?
      • How can I appropriately leave when I need to and where will I go?
      • Who will help me process this experience when it’s over just in case I need that?

Whether you choose to connect with an estranged family member or not, check in with yourself. This has been a hard year, make sure you aren’t putting more on your shoulders than you can handle this year.


Read more blog posts:


Source: Span, P. (2020, September 10). The causes of estrangement, and how families heal. The New York Times. Retrieved December 20, 2021, from https://www.nytimes.com/2020/09/10/well/family/family-estrangement.html


 

Reducing Teen Stress and Anxiety during Pandemic

The Enormity of the COVID19 Experience

My heart goes out to teens and young adults. Staying compassionate, offering to collaborate on tasks and being available to talk through emotions is critical in reducing teen stress and anxiety during this pandemic. Don’t try to solve issues. Offer suggestions and avoid getting hurt if they aren’t taken. Young adults often like to figure things out for themselves, which means trial-and-error learning. Sometimes the best support you can give is managing your own frustrations, sharing your feelings without blame or guilt and validating their successes.

Strategies and Practical Approaches that WORK

  1. Help teens acknowledge these uncomfortable feelings without trying to fix them – It’s natural to have low morale and feel stuck right now. This situation is no one’s fault and everybody is trying hard to manage the best they can. Focus on building their resilience. Consider past difficulties and reflect on how they overcame them. Explore how those strategies could apply to current challenges. Write these strategies down so teens can refer to them later.
  2. Set realistic and appropriate goals – Teens may not be able to concentrate with hybrid learning as well as they have in the past. Keeping that in mind, work together and come up with do-able daily and/or weekly routines. Collaborate on a daily schedule that includes timed work and break periods, exercise, physical distance socializing and screen-free times. Having a reliable routine will keep kids grounded and on track. It helps them with predictability in these uncertain times.

  3. Instill gratitude – every day, no matter how small, find one thing to be grateful for.  Eating a yummy dinner, FaceTiming with a dear friend or playing a fun video game. It’s easy for teens to dismiss what they have in favor of longing for what they don’t. Help them shift their perspective to see the positive things that are going on instead of focusing on the things they are missing.

  4. Wonder instead of worry – When teens don’t know what to expect and feel perpetually uncertain, their anxiety increases. In these times, they’re likely to act out because they may not have the language to express the combination of anger, frustration, sadness and worry that’s underneath their behavior. Help them tolerate the insecurity and pivot. Being curious instead of worrying means wondering about possible outcomes from a place of confidence that they can handle whatever arises.

To be honest, I used mental health days with my daughter when she was a teenager. About twice a semester, she would hit a wall: she needed sleep and some down time to get her head back in the game.  So, we periodically gave her a “Sick-and-Tired” day off from school. It wasn’t planned but we had agreed as a family in advance that she could have 2 such days per semester. It was a successful collaboration: she felt that she got the mental health day she needed and we saw a positive difference when she returned to school.

Deeper Dive:

https://drsharonsaline.com/2020/06/30/whats-a-normal-level-of-anxiety/ https://drsharonsaline.com/2020/03/10/kids-and-mental-health-days/