This week I would like to talk about how our environments can contribute to ADHD symptoms. Sometimes changing things in our environment can help mitigate ADHD symptoms. When I say environment, I don’t necessarily mean our ecosystems on a grand scale, I mean more of our home environments, work environments, school environments- places that you spend the majority of your time.
What are your ADHD symptoms that are bothering you?
How is your environment contributing to these symptoms? This may take some time to identify and become aware of.
Are certain things in your environment helping our hindering your symptoms? How exactly is it helping or hindering? I’m going to ask about the ways they are hindering first.
On a scale of 1-10, 10 being totally hindering and incapacitating, 1 being not hindering or incapacitating at all, how much are the things in your environment contributing to your symptoms? What is a little shift or change you can make to bring that number down one number, or even half a number?
What is in your control to change in your environment to help you? What isn’t?
For the things that aren’t in your control, what makes them out of your control? Whose control are they in? Is it in the control of someone who would be willing to help you?
For the things that aren’t in your control and cannot change for now, what adaptations do you need to best deal with this problematic environmental factor?
Do you need external help from another person to help make the changes you need in your environment to better serve your needs? What would it take to have this conversation to get the help you need?
What supplies or tools do you need to make the changes you need? How will you get them?
When will you begin to make these changes you need?
How will you know it’s working?
If there are things in your environment that are helping you- how are they helping? What do you like about these things? Is there a way to apply these factors, systems, methods- whatever they are- to other aspects of your environment?
Making little changes in the environment can be beneficial and improve your quality of life. It may require a bit of experimentation so be patient with yourself, and don’t be afraid to try new things!