I forgot to take my medication the other day and went to a full day training. It felt a bit like torture. The topic was interesting and engaging yet sitting in a room, not switching tasks and just listening was HARD! So, the next day I brought a lot more things and practices to take care of myself through the day. I brought a big backpack and recommend anyone do the same in any “sit and learn” situation. 

Bring a creative project. 

This time I started to learn to cross stitch and made a little rainbow (happy pride!). This was just distracting enough to allow me to focus and the interest, conversation and advice from others in the room I think gave them little breaks from intense focus and made it feel like a more supportive and connected environment. Other creative projects I’ve done are practicing drawing a certain thing, practicing shading in colouring, knitting, crochet and when the training has been online I’ve craved stamps, painted my nails, painted cards or pictures, etc. 

Bring fuel

Maybe grabbing a nice coffee on the way is the dopamine hit needed to get there. Snacks are sometimes provided but knowing I have snacks I like in my bag is reassuring too, plus fuels the brain to keep going. Having a big water bottle and maybe the goal to try to drink it by the end of the day. 

Move!

I bring tons of fidget toys and share as the hand movement helps focus. I’ve also led group stretches when you can feel everyone slowing down. I know I should take breaks more than is allotted so have the goal in the future to listen to my fitbit’s hourly reminders to move and just get up, leaving the room is that is not welcome. 

Writing it all

If whatever being offered is filled with information, I know I’ll zone out especially if it feels like it could be overwhelming. So, I take extensive notes when relevant, even if they say they’ll send things out. Sometimes that means I can reframe things for myself, draw it out or simply be really engaged with the material because I want to get it down right. 

Ask Questions

Almost every time I don’t know a word, first shame comes up then realization that this is how I might learn it! So interrupt to clarify lots, if I’m not understanding someone else might not be either or lots of time everyone in the room has a different understanding and then there’s a chance to get on the same page. Many ADHDers will notice when others don’t get it and that’s just uncomfortable, ASK! 

Aftercare

One task days are HARD! I use the same word again to emphasis just how HARD it is! Decompression afterwards is important. I like to go for a run or do yoga but sometimes its rest day and so I take a senses filled bath with scents, bubbles, music and a book or dance it out just imagining the stress leaving my body. You deserve extra care after some spaces might not be accommodating to this disability, give yourself it!