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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Completing Tasks

Hyperactivity

Impulsivity

Goals

ADHD coaching

You don't have to go it alone!

Feel like ADHD is a getting in the way of you living your best life? You're not alone. Many brilliant minds just like yours wrestle with distractions, procrastination, and staying organized. At Shimmer, we see ADHD differently—not as a deficit, but as a unique way of interacting with the world that requires unique tools. Let’s unlock those tools together.

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