Attention Dysregulation

What's the deal with

and ADHD?

Attention dysregulation refers to difficulty with controlling your focus. It's like your brain has a hard time deciding what to pay attention to. This can make it difficult to:

Concentrate on important things
Organize your thoughts
Get tasks done efficiently

Imagine your attention as a spotlight. For most people, it's easy to point that spotlight where they want it. But for someone with attention dysregulation, the spotlight keeps moving around on its own.

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“Despite what the words “attention deficit” imply, ADHD is not a deficit of attention, but rather a challenge of regulating it at will or on-demand.” ― Jenara Nerenberg

What it looks like:

Trouble focusing on tasks or activities
Easily distracted by things happening around you in the environment
Being easily distracted by your own thoughts
Trouble paying attention or following along in a conversation
Difficulty following tv shows or plotlines
Needing to re-read something several times because you weren’t focusing
Forgetting to complete tasks
Losing things needed for tasks
Making mistakes because of overlooking details

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The science:

Scientists have a couple of ideas about why attention dysregulation happens in ADHD:

Brain Activity:
- The thalamus, a brain region that helps filter out distractions, might not work as well, making it harder to stay focused.
- The Default Mode Network, a brain system involved in self-reflection and mind-wandering, may be less active in people with ADHD. It also connects to other parts of the brain differently. This means people with ADHD may experience increased mind-wandering and distractibility, making it challenging to sustain focus on non-stimulating tasks.
- The Reticular Activating System (RAS) is a network of brain cells responsible for regulating arousal and attention. In ADHD, abnormalities in the RAS can lead to difficulties in maintaining attention and focus.
Brain Chemicals:
- Dopamine is a chemical in the brain that helps with attention, learning, and motivation. People with ADHD often have lower levels of dopamine, which can make it harder to stay focused and organized.

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References:

https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2023.1336040/full

https://nhahealth.com/adhd-neuroscience-basics-part-2/

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What you can do:

Set Timers: Help yourself realize when you have gotten off task by setting alarms to check in with yourself. Are you still working on what you meant to work on?
Limit Multitasking: Avoid doing other tasks (like checking your phone) while talking to someone to ensure you’re fully engaged.
Help with Listening: Try to take notes to keep track of a conversation or see if images can be included in presentations that may help you keep your attention.
Set an Agenda for Conversations: Before entering a conversation, set a goal for what you want to learn or discuss to help stay on topic.
Help with Reading: Use a ruler to underline the sentence you are on. Let yourself take breaks between lines or paragraphs.
Help with Reading: Have an audio version of what you’re reading playing at the same time
Get Active: Regular exercise can help improve concentration and overall mental health.

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Go deeper:

Creating a Workspace That Works for You

Best Mindfulness Hacks for ADHD Adults

Does Mindfulness REALLY Help With ADHD?

Best Mindfulness Resources: ADHD Coach Favorites

Does the Pomodoro Method Work for ADHD?

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Impulsivity

Executive Function

Rejection Sensitivity (RSD)

Working Memory

ADHD coaching

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