ADHD Explained: Your Toolkit to Understanding and Thriving

by Edward M. Hallowell

A NYT best-selling doctor and TikToker offers a collection of quick-read insights to help a newly diagnosed generation understand ADHD

With a new wave of adult ADHD diagnoses sweeping the world, many are only just beginning to discover what it is that sets them apart, but few have learned what it takes to thrive ....

World-renowned ADHD expert, best-selling author, and TikTok sensation Dr. Edward M. Hallowell (a.k.a. Dr. Ned) demystifies this deeply misunderstood diagnosis in 100 lessons. What does ADHD tell us about our brains and how we think and act? Can it limit opportunities and connection? Does it offer cerebral superpowers? What strategies and medication can help lessen the difficulties of ADHD and instead boost its benefits?

Through simple science and must-know life hacks, FAQs, and debunked myths, transform your understanding of ADHD and learn to thrive. Each empowering page will unlock the potential and finally let people see the best in their or their friends', family members', or colleagues' ADHD. This is a fast-track introduction to ADHD-what it is, how it manifests, and ways to cope with it-inspired by Dr. Ned's viral videos, better known as "NedTalks." Brief entries and an easy-to-follow structure disseminate knowledge and the latest scientific findings in a style particularly suited to ADHD readers. As both an ADHD expert and a diagnosed patient, Dr. Ned blends a medical and personal take on the topic in this groundbreaking guide.

Genres: Adhd, Nonfiction, Psychology, Self Help, Health, Mental Health, Audiobook

Kindle Edition

Published September 5, 2023

About the author

Edward (Ned) Hallowell, M.D., is a child and adult psychiatrist, a NY Times bestselling author, a world-renowned speaker and a leading authority in the field of ADHD. He has authored twenty books including the 1994 ground-breaking New York Times best-seller on ADHD, Driven to Distraction. In aggregate, Dr. Hallowell's books have sold more than 2 million copies on various psychological topics including how to: raise children into happy adults, manage worry, develop focus, forgiveness, connecting on a deeper level and how to inspire the best from employees. His most recent book was his Memoir, Because I Come From A Crazy Family The Making Of A Psychiatrist. His next book, ADHD 2.0 releases on January 12, 2021. Pre-order your copy today.

He is the host of “Distraction,” a weekly podcast that offers insights, strategies and tactics for coping and thriving in this crazy-busy, 24/7 over-connected modern world.

Reviews

[Hanneleele · Rating 4 out of 5]

TÄIENDATUD PÄRAST LÕPUNI LUGEMIST :)

Ma võtsin selle raamatu raamatukogus kätte teatava skepsisega, olen puutunud kokku mõningaste raamatutega, mis reklaamivad end kui ATH-sõbralik raamat ATH-st (võib-olla isegi sama autori omadega, ta on päris viljakas (sest tal on endal ka ATH ja ta peab kogu aeg kirjutama või ta sureb)), mis on nii infantiliseerivad, et ma ronin vihast mööda seinu üles, ajan suust vahtu ja viskan raamatu nurka. Mulle tundub, et kui peaksin langema lamineeritud päevakavade maailma, kaotaksin eluisu. Aga, pagan võtaks, selles siin on väga lühidalt ja konkreetselt välja toodud NII PALJU minu jaoks olulist!

Esiteks ma armastan seda, et raamat algab kohe sellega, et öelda ATH-ga inimesele, et ta peab lihtsalt rohkem pingutama on nagu öelda inimesele, kes vajab prille, et ta lihtsalt kissitaks rohkem silmi ja vaataks paremini.

Teiseks rääkides rahast ja sellest, kuidas oma finantside korrashoid on tavaliselt ATH-ga inimeste jaoks nõrk külg, ütleb ta: "Lood endale parima elu, kui arendad seda, milles sa hea oled, mitte ei toesta oma nõrku külgi. Hoidu paljude ATH-ga inimeste sagedasest halvast kombest - elukestvast püüdlusest saavutada edu selles, milles me mitte kunagi edukaks ei saa." Muidugi ei pea ta silmas, et peaks laskma kõigil asjadel omasoodu kulgeda, elada võlgades vms, pigem soovitab ta sel juhul kui miski on sinu jaoks nõrk külg kõik, mis võimalik, delegeerida usaldusväärsetele inimestele, sõpradele või asjatundjatele, ning peaasi, unusta häbi! "Suurem osa nõuannetest, mida sa loed rahaga toimetulemise kohta, soovitavad kirja panna kõik rahalised toimingud, pidada usinalt arvet, koostada eelarve ja sellest kinni pidada jne. Need kõik on suurepärased ja endastmõistetavad nõuanded, kui sa aga oled võimeline kõike seda tegema, siis sul tõenäoliselt ei ole ATH-d. Selliseid nõuandeid järgides tunned veel suuremat häbi ja näed end veel rumalamana, sest tead, et ei suuda neid asju teha." Validation sellele, kuidas ma pole kunagi suutnud rohkem kui ühe kuu rahapäevikut pidada? Raha eksisteerib minu jaoks samasuguses ebamäärases olekus nagu aeg (praegu/mitte praegu, raha on/raha on otsas). Aga kui end on vaja siiski kätte võtta, ei aita häbi igatahes sugugi kaasa, vaid takistab kõige tegemisel, abi otsimisel jm.

Ja rääkides ajast! ATH-ga inimesed tõesti tajuvad aega teisiti! Minu jaoks on väga lohutav lugeda, et on teaduslikult põhjendatud, miks ma olen eluaegne hilineja ning miks asjad jäävad viimasele minutile. Muidugi annab autor nõu, kuidas end siiski punktuaalsemaks treenida (mõistes, et see vajab ränka treeningut, sest kaasaantud ajataju muuta ei saa, saab ainult kasutada igasugu võtteid äratuskellade, alarmide ja süsteemide loomisega, aga ka mõtlemise muutmisega (hakkasin mõtlema, kas suudaksin kontseptualiseerida ümber sellise asja nagu "varem kohale minek" (õudne piin, sest see tõotab ootamist aka sunnitud igavlemist koos ootusärevusega (st ei saa igavleda puhkeseisundis, mis oleks okei)) asjaks nagu "lähen varem, et enne kohtumist raamatut lugeda?"), aga on siiski kena teada, et ma ei mõtle seda välja, kui ma püüan selgitada, kuidas minu jaoks hilinemine juhtub. On tõesti nii, et minu peas on kaks aega "aega küll" ja "oi issand aeg on läbi ma pean jooksma". nende vahel ei ole üleminekuetappi, üks läheb teiseks üle umbes täpselt siis kui mõtteline kell kukub (kui tegu on mingi igapäevase tegemisega, siis ma tean lihtsalt palju aega mul minekuks kulub. nt rongi peale ma lähen 7 minutit ja bussi peale 4 mis tähendab, et kui buss läheb 18.00, tuleb mul "oi issand ma pean minema" tunne 17.55 ja kuni selle hetkeni on tunne "aega maa ja ilm". Aga kui ma lähen kusagile, kuhu jõudmise aega ma saan ainult sisemise tunde pealt pakkuda, kipun ma oma kiirust liiga positiivselt hindama pluss unustama arvestada, et ühistransporti peab ootama jne. Sageli tunnen enda sees, et oleksin kiirem kui buss või tramm, kui ma lihtsalt jookseksin, sest ma liiguksin siis ju ometi kogu aeg edasi, selmet peatustes seista. Praktikas kui ma hakkan jooksma, sõidab buss või tramm must varsti mööda, nii et vähemalt seda olen õppinud mitte tegema.)

Siis räägib ta, et masendus ja kurvameelsus ongi sageli ATH saatjad. Esiteks selle pärast, et paljudel on kogu elu tunne, et võiksid rohkem teha ja korda saata, aga see ei õnnestu, et elu on läbikukkumiste jada, aga ka lihtsalt selle pärast, et meie aju tahab kogu aeg simulatsiooni, tegevust. Ja kui ei ole köitvat ülesannet, millega tegeleda, siis hakkab pea vaikimisi olekus tootma hävitavat sisekõnet (sa oled loll ja saamatu jne). Ja selle vastu peab ta parimaks lahenduseks? Hõissa, tähelepanu kõrvale juhtimist ja muude asjadega tegelemist! Validation sellele, et ma absoluutselt igal puhkehetkel lugusid välja mõtlen, et mitte oma "jõudeolekus" sisekõnet kuulata? I'll take it. Seejuures ma ütleksn, et mul seda muret enamasti ei ole, hävitav sisekõne tuleb mulle peale enamasti siis, kui ma teen töiseid ülesandeid, mida keegi võib näha ja hinnata (kirjutan artikleid, teen kunsti, mis tuleb avalikuks teha (raamatud), jne), ülejäänud aja õnnestub mul seda aktiivselt vaigistada küll.

Aga! Ta selgitab isegi seda, miks seda on vaja nõnda suure aktiivse pingutusega teha. "ATH-ga inimesed peavad iga päev otsima viise, kuidas meeleolu parandada, kuidas tõsta oma emotsionaalne seisund kurvameelsusest rahulolu ja rõõmu seisundisse. See on nende igapäevane kohustus, sest nende puhkeseisund on asetatud sedavõrd madalale." ATH-ga inimesed on vähemalt selle raamatu järgi (sellest pole ma mujal juttu näinud, aga tegu on siiski ühe USA esi-ATH-spetsialistiga, kes on sellega tegelenud üle 30 aasta, nii et tundub usutav) loomuldasa madalama meeleoluga ning peavad tavalise naudingu saavutamiseks kasutama ebatavalisi vahendeid. Tunnen end siinkohal ära, sest ma olen üks neid inimesi, kes iseloomustaks ennast kui kurvameelset, melanhoolia ei ole mingi uus nähtus siin ilmas. Mul ei ole resting bitch face vaid resting sad face ja mu meeleseisundi puhkeasend on "ebamääraselt nukker", kuigi ekstreemis olen olnud (ilma mõjuva põhjuseta) nii kurb, et mu jalad ei kandnud enam. Päriselt. Mul oli tunne, et põlved lähevad nõrgaks ja ma istun sinnasamma maha ja kogen Tõelist Kurbust. Aga ma tahaks uskuda, et jätan positiivse ja rõõmsameelse mulje! Sest see on eluaegne igapäevane pingutus - mitte lihtsalt mulje jätmine muidugi, vaid rõõmsameelne olemine. Ma tõesti teen seda, mida ta soovitab, loon endale regulaarseid võimalusi kogeda rõõmustavaid asju, käin ringi ja püüan aktiivselt tähele panna asju, mis tuju heaks ja südame soojaks teevad (autor soovitab seda tehes laulda, mida ma muidugi ka teen, aga see ei ole minu jaoks piisvalt eriline, et midagi selle läbi mäletada, ma olen sariümiseja. Ise olen leidnud, et iga tähelepanu väärivat asja nähes seisatada ja öelda "ohhoo! küll see on ilus!" või "tore on siin olla!" või "aitäh, et te olemas olete!" on väga banaalne, aga toimib. Ja ma ei mõtle, et seda peaks tegema mingitel erilistel puhkudel või ainult kallitele inimestele. Ma näen tigu või ilusat vahtralehte või mida iganes ja seisatan ja ütlen "ohhoo!" (effervescent :P), see ankurdab hetkeks sellesse maailma oma pea virvarrist väljaspool, isegi kui kõrvalseisjatele võib totaka mulje jätta).

Samuti leiab ta, et piisav uneaeg tähendab peaaegu kindlasti pikemat uneaega, kui meil on. ATH-ga aju on nii hõivatud, et meile ei meeldi stimulatsioonist loobuda ja magama jääda. Mis on väga tõsi! Samas mulle meeldib magada ja ma ise mõtlen juba mõnda aega, et eluaegne tunne, et ma vajan vaatamata raskustele magama minekul (ma uinun kiiresti, aga kahtlustan, et see on seetõttu, et ma lükkan magagamineku edasi, kuni olen reaalselt kurnatud) rohkem und kui "keskmine inimene" just seetõttu, et ärkvel olles mu mõte niisuguse hooga tuuritab. Kõik see tegevus on kurnav ning 10 tundi und on see, mida mu keha nõuab, et taastuda. Võib-olla.

Ja siis väga väga tore on see, et ta soovitab ja peab suisa vajalikuks üle kõige tegelemist millegi loomingulisega! Sest ATH üks positiivne külg (ta toob üldse igale negatiivsele asjale vastukaaluks selle positiivse külje ja soovitab muidugi keskenduda heale, positiivset on veel) on kujutlusvõime ja see, et mõte lendab lakkamatult ja genereerib ideid, ning nende mõtete väljendamine on parim viis masendust vältida!!! Kirjutan alla!

LÕPPJÄRELDUSED:

Muidugi on see raamat väga ülevaatlik ning seetõttu mitte ühelgi teemal eriti põhjalik, seega sobiks pigem esimeseks sammuks ATH probleemistikuga tutvuse tegemisel enda või sõprade-sugulaste jaoks (mõtlesin, kas saaks seda rakendada, kui peaks näiteks vanaemale selgeks tegema, mis on ATH), kuid see oli tõesti meeldiv ja kiire lugemine, mis võiks anda häid mõtteid või nööriotsi, millest kinni hakata, et edasi tegutseda või mõnda spetsiifilisemat raamatut otsida. Aeg-ajalt tuli sisse ka asju, millega ma (vähemalt enda puhul) nõus ei ole, aga ega see ei olegi käsiraamat ainult Hanneleeledele, nii et nii on ka hästi. Lõpus olevad soovitused, kuidas hästi elada on sellised, mis on vajalikud meile kõigile, ATH või mitte (süüa, magada, liigutada, suhelda teiste inimestega). Eks kulub meeldetuletusena alati ära. Muuhulgas soovitab ta unistamist. Ikka on hea kuulda, et oled mõne rohu omal käel juba üles leidnud :D

[Sionainn Joseph · Rating 5 out of 5]

An ADHD-friendly and neurodiversity affirming cheat sheet for anyone wanting to know more about ADHD, written by an ADHD specialist (who also has ADHD!). I thought this was a wonderful mix of condensed explanations of the latest scientific research and bite-sized advise with practical strategies for living well with ADHD. The colorful graphic design is visually appealing without being overwhelming or distracting. Dr. Ned’s use of metaphors and analogies in his explanations was also very effective. I especially enjoyed Chapter 3, which discussed how ADHD-associated behaviors have both negative and positive attributes, and Chapter 4, which was a step by step guide of concrete actionable steps for building a more ADHD friendly lifestyle. I also enjoyed the middle-end chapters, which focused on common areas where ADHDers tend to struggle, but I think he could have easily expanded on these to include more topics than he did.

Overall, Dr. Ned is very thorough about presenting the current scientific consensus on ADHD, but he adds important context and nuances these conclusions where appropriate based on his professional and personal experience working with ADHDers. I feel this was an incredibly responsible way to do popular science, especially when the medical model is stigmatizing but some neurodiversity activists may end up cherry picking sources/ data in their well-meaning efforts to combat harmful stereotypes. This book has the advantage of being both scientifically informed and neurodiversity-affirming. Because there is a lot of confusion and misinformation about ADHD on the internet, if you suspect you have ADHD, I would personally skip the doom Googling and read this book instead. Dr. Ned is really one of our best educators on the subject!

[Nate · Rating 4 out of 5]

Yikes! This book has my number.

[Mary · Rating 4 out of 5]

I think I would have really loved this book if I had read it when I was first diagnosed. Much of the intro to ADHD chapters were content I already knew, but I did appreciate the format and language. It's a very ADHD-friendly book!

My main criticism is of his inclusion of finding a coach as part of an ADHD treatment plan. I can definitely understand the benefit, but the issue lies in coaching almost always being very expensive and not a service covered by insurance. I imagine that it would be deflating to read his recommendations for thriving with ADHD while not being in a position to access them.

[Holly · Rating 5 out of 5]

it’s only natural that this book was what distracted me from reading another book only 11 pages in

[Autumn]

The layout made this very easy to take in. There was quite a bit of useful information.
But there were also things that irritated me. ADHD can ruin your life if you don't have a good support system/coping mechanisms. The insistence that it's a superpower and that you have a marvelous, creative brain!!! made me want to chuck the book across the room multiple times. It was a bit too close to toxic positivity for me.
Some of the advice was also... almost useless. Form habits!! Really? I can take a medicine for 2 years straight, every night, and reguarly go 2-3 weeks without it because outside of addictive things, habits do not form for me. Or for a good portion of ADHD people. But, yeah, let me form habits.
This was not a toolkit to thriving, but it did a good job at giving a brief introduction to ADHD to people who are newer to ADHD information.

(I'd just like to add that I made these complaints to my therapist who has been working with me to figure out how to deal better with ADHD without all of the super expensive avenues out there and she was surprised at the way this book both does a good job at working with ADHD - the layout! - and also missing so much about ADHD)

[Rebecca Zaharia · Rating 5 out of 5]

| 5 stars |

Oh my god, I finished a book! Crazy!

No fr though, I have been STRUGGLING to read for a while now. I am also a bookseller so I am embarrassed by that! But that is ok! Sometimes the reading slump is a reading fall-into the-dumps!

Anyways! I figured that since reading on neurodivergence has been my interest the past year, the first book to break my slump would be an ADHD book. But also, it’s the best ADHD book I’ve read so far!

I highly recommend this for people who have ADHD (I might recommend a different book for people who don’t have ADHD but want to understand it better, but I am still currently reading it. This could be good for not-ADHD people to read, too). Hallowell is a renowned psychiatrist who has pioneered a lot of the ADHD field and has ADHD himself. I thought I knew quite a bit about ADHD before reading this book, but it turns out there is SO much to learn still! Hallowell shared information about ADHD that is relatively undiscussed, whether due to lack of knowledge or early/lack of studies. But despite ADHD being one of the most studied disorders, there is still a lack of public awareness about many aspects of it.

Did you know that your cerebellum and frontal lobes share a link, and stimulating your cerebellum can improve ADHD symptoms? How about the idea that ADHD people essentially ~need~ a creative outlet to feel fully fulfilled? Or that ADHD is entirely just different pairs of positive and negative attributes/characteristics?

Not only will this book give you the major ins and outs of having ADHD, it will also encourage you to take control of finally understanding yourself. I won’t hesitate to say this one has the potential to alter my life. I finished this book in conjunction with starting anxiety medication that I have found to be effective (as opposed to medicating my ADHD specifically) and feel myself renewed in the world. I feel more equipped to understand myself and others, more equipped to work on the things I need to in order to improve my physical/mental health, and I am now armed with a ton of fun facts to share with anyone at the ready.

In conclusion: I LOVE studying ADHD. I find it fascinating! And I found this book to be highly informative yet still succinct and comprehensible for the general public.

[Amelia Roberts · Rating 2 out of 5]

Parts of this were great and really helpful, and other parts were just a bit meh. Most of the book is encouraging you to see a psychologist and get on the meds which is great but not helpful in the now or for people that are already on this track. Also lots of talk of getting a coach which is way above my price range and lots of relying on others to remind you to do life, which excludes those that live on their own at home which cannot rely on this. I was hoping there'd be more neat tricks in here to help improve day to day life, or more ideas of what you can do to 'Hack' your ADHD. Check out 'The Year I Met My Brain' by Matilda Boseley. Another ADHD book that changed my life, unbelievably helpful and many anecdotes that show what ADHD can look like and ways she has overcome it. Many more hacks in here.
I did enjoy the layout of this book.

[Hend · Rating 5 out of 5]

I've gained alot of valuable info from this book.

I'll share the notes I took here :



Chapter 1

1.ADHD isn’t a deficit of attention but an abundance of it.

2.It occurs equally in males and females but is underdiagnosed in females because they tend to be less disruptive and are often overlooked.

3. ADD is an outdated term. ADHD has subtypes: inattentive, hyperactive, and combined.

4.People with ADHD experience time as “now” or “not now.” They have a Ferrari brain but bicycle brakes.

5.The key is to strengthen those brakes.

6. "I'm a genius, yet I'm going nowhere"they recognize their potential but struggle to harness it.

7. It’s never too late to receive an ADHD diagnosis.

8. The idea that underachievement is a telltale sign of ADHD is a misconception.

9. Myth: ADHD is just a fancy term for stupidity.

10. Myth: ADHD is a made-up excuse for kids who lack discipline just a way to dodge responsibility (e.g., forgetting homework, being late for work).

11. ADHD isn’t an excuse to avoid responsibility, it’s an explanation that can help improve accountability, such as by seeking support.

......


Chapter 2


12.Once you start learning about ADHD, you'll begin noticing it everywhere. How common is it? Officially, it's estimated at 5.9% worldwide, but based on clinical experience, the true prevalence could be closer to 25%, as many cases don’t meet the strict DSM criteria.

13. A Brief History: While the term "ADHD" was only introduced in 1987, descriptions of the symptoms date back to ancient times, evolving through various names and classifications over the centuries.

14.Gender and Misdiagnosis: DSM-III once suggested ADHD was ten times more common in boys. However, a 2019 study indicates it may actually be more prevalent in girls. The current estimated ratio is 2:1 (male to female), but some experts believe it's closer to 1:1. Girls often present differently, leading to misdiagnosis. 80% of individuals with ADHD don’t realize they have it. Nine times out of ten, a girl with ADHD is misdiagnosed with anxiety or depression instead.

15.Rarely a Standalone Condition: ADHD frequently coexists with other conditions such as depression, anxiety, or substance use disorders.

16.The Grey Area of Diagnosis: The DSM-5 requires at least six symptoms in children and five in adults for a diagnosis. While science demands precision, treatment should be more flexible. The boundaries of ADHD are not rigid

 someone with four symptoms instead of five may not meet the formal criteria but still benefit from treatment. Clinicians treat people, not just textbook definitions.

17. A Spectrum, Not a Checklist: ADHD symptoms often overlap with other conditions, making precise classification difficult. Diagnosing ADHD is like blending colors on a canvas. the edges aren’t always clear. Each individual is unique, even if patterns emerge. No two cases produce the same painting.


........

Chapter 3


18. The Apple Tree Analogy

Every strength comes with a corresponding challenge. ADHD is neither purely a gift nor a curse, it’s both. Imagine each positive trait as a juicy apple, but inside, there’s a worm representing the difficulty that comes with it. The key is learning how to enjoy the apple without biting into the worm.

19. Strengths and Challenges of ADHD

Curious → Easily Distracted

Creative → Impulsive

Energetic → Hyperactive

Unconventional Thinker → Resistant to Rules

Resilient → Stubborn

Original → Can Seem Unfocused or Scattered

Great Selective Memory → Forgets Uninteresting Details

Loyal → May Be Loyal to the Wrong People or Causes

Full of Ideas → Struggles with Organization

Hyperfocused on Interests → Mind Wanders When Uninterested

Thrives in High-Stress Situations → Loses Focus in Calm Environments

Notices Small Details When Interested → Overlooks Anything That Doesn’t Capture Attention

20. ADHD Adults and Workplace Struggles

Many adults with ADHD struggle at work, not because they lack ability, but because they don’t ask for the help they need.

21. The Positives Are Always There

No matter the challenges, the strengths of ADHD never disappear, they just need the right environment to shine.

22. Purpose Driven Minds

People with ADHD are driven by passion and purpose. They seek both high stimulation and structure, if one is missing, they will naturally create the other.

23. Not Just a Disorder, Not Just a Gift

ADHD isn’t simply a disorder, nor is it purely a gift. It’s both a unique way of thinking that comes with its own set of challenges and advantages.


.........


Chapter 4: time


24.Education: pills don't teach skills. beware of Google as it has wrong info. 

25. Experts: not everyone has it. you need a professional assesment.

26. Coach: act as your executive function unit. Hope method is hello, objectives(3), plans, encouragment.

27. Structure: get up & go to bed time. list priotities. fit each priority into daily & weekly.

........

Chapter 5


28. it's now & not now. deadlines are not now until they get to the now point.

29. you can see what others can't but you can't always see what others can

30.  if there are no hidden psych explanation to you being late then comsider that your sense of time is different.

31.  make the solutions to being late stimulating.

32.  aversive conditioning: allow yourself to do nothing

.....

Chapter 6 : money


33.  the problems comes with emotions not focus. meds help with focus.

34.  believing you can make a problem dissapear by ignoring it won't help.


.......

Chapter 7: Doom & Gloom


35. Brooding – This refers to deep and persistent contemplation, often focused on distressing or upsetting thoughts that lead to sadness, anger, or anxiety.

36. The Negative Inner Voice – Neuroscientist John Gabrieli’s fMRI research shows that the Task Positive Network (TPN) is activated when we engage in tasks requiring conscious effort and focus, whereas the Default Mode Network (DMN) is more active during rest and reflection. The DMN is responsible for brooding, producing negative thoughts and self-doubt. Imagination involves both networks, so learning to regulate the DMN is key to managing one’s inner critic.

37. Imagination & Focus ("The Flow") – When imagination operates within the TPN, it fuels deep concentration and complete engagement in a task, often referred to as "flow state." This can be a powerful asset, even making impulsivity beneficial in certain situations. People with ADHD may have a more fluid connection between the TPN and DMN, allowing them to switch between focus and creativity with ease—sometimes an advantage, sometimes a challenge.

38. Don't Feed the Demon – The negative inner voice (the "demon") thrives on attention. Redirecting focus is crucial because our brains crave stimulation, even when it’s painful. The reason we get stuck in rumination is that it feels mentally engaging, whereas calm contemplation can seem dull in comparison.

39. Stoic Wisdom (Epictetus) – Ancient philosopher Epictetus taught that we cannot control the world, but we can control our response to it. The key to a fulfilling life lies in mastering our thoughts.

40. Outcompeting the Demon – Since the "demon" is highly skilled at capturing attention, combat it with equally stimulating alternatives. Make a list of high-energy activities—listening to loud music, exercising, engaging in something mentally demanding—to overpower the pull of negative thinking.

41. The Power of Perspective – The "demon" is an unintended byproduct of imagination—a creation of your own mind. Since you generate it, you also have the power to dismantle it. Without your engagement, it ceases to exist.


........



Chapter 8: Addiction


42. Addiction is a deceptive trap, not a moral weakness. People find relief from pain but end up trapped, similar to sinking in quicksand.

43.Willpower is helpful but unreliable, like making a wish and hoping for change.

44. Key questions to ask: How do you relieve stress? What brings you joy?

45. Punishment is ineffective for ADHD management.

46. Behavioral addictions, such as shopping, internet use, and sex, are just as serious as substance addictions.

47. Building strong social connections is the most effective way to manage stress and find happiness.

48. Having a creative outlet is crucial. Additionally, sleep is an often overlooked but essential factor.

49. Reward Deficiency Syndrome (RDS): People with low-functioning pleasure centers seek extreme ways to feel good. They start their day with an "emotional thermostat" set too low and must actively find ways to warm up.

50. The genetic variation in dopamine D2 receptors can be tested. Precision Addiction Management (PAM) personalizes treatments, acknowledging that people are born with different dopamine levels. Medication-assisted treatment can help balance these differences.


.......


Chapter 9: Connection


51. Many people with ADHD are drawn to chaotic relationships, craving stimulation and seeking to "rescue" their partners. Due to RDS, they often rely on external sources of pleasure, making them vulnerable to manipulative charmers.

52. ADHDers may dismiss the consequences of their actions because their intentions were good. It’s important to separate intention from impact.

53. The "ADHD nod" pretending to listen. When caught, don’t deny it; acknowledge it.


........


Chapter 10: Creativity


54. Engage in creative activities—there’s a persistent urge to create, like an itch that needs to be scratched.

55. Be mindful: the urge to "scratch the itch" can lead to destructive behaviors.

56. Creativity involves rearranging past experiences into new forms. It’s about allowing the unconscious mind to connect with conscious thought without filters.

.......

Chapter 11: 


57. ADHDers often take on tasks they struggle with, driven by determination to prove themselves. However, this can backfire and harm self esteem. ( you take on jobs that you are bound to fail by being determined to be good at what you are bad at. you turn determination into a liability. you are trying to fill a gap at your self esteem.)

58. Instead of forcing yourself into the wrong challenges, find your "right difficult" a challenge that excites you. Seek activities that ignite your imagination and feel like play.

........


Chapter 12: 


59. Stimulating the cerebellum through balance exercises can improve ADHD symptoms.

60. Carbs and sugar temporarily boost dopamine, leading to self-medication through diet.

61. Drinking wine with meals can help satisfy cravings for alcohol in a controlled manner.

Mindfulness can deactivate the "inner demon" of impulsivity.

.......


Chapter 13: Medication


62. Medication is the most powerful yet most feared treatment for ADHD.

63. Amphetamines vs. Methylphenidate: Two primary stimulant classes used for ADHD treatment.

64. Is it addictive? No, proper ADHD medication reduces addiction risk rather than increasing it.

Stimulants work by enhancing inhibitory neurons in the brain, increasing dopamine levels.

65. Side effects are reversible.

66. Non-stimulant alternatives: SNRIs, Atomoxetine, and Alpha-blockers.

67. Medication is a personal choice, it requires trial and error to find the best fit.

[Cassandra C · Rating 3 out of 5]

A helpful overview of the ADHD brain and methods for “braking the Ferrari”. Worth a read for ADHDers, people who think they might have ADHD, and also people who have ADHD friends or loved ones.

[Zach Bergman · Rating 5 out of 5]

4.5 stars.

[Tiina · Rating 3 out of 5]

Väga hea formaat, et saada (enda jaoks) uue teema osas infot. Aitab ehk ATH-d paremini mõista.
Teoses on pigem vähe teksti ja kujundusele on suurt rõhku asetatud. Samas kõik nagu toimis, kuid ei tasu oodata, et 200 lk jooksul väga süvitsi teemasse sukeldutakse.

[Cat · Rating 3 out of 5]

Found the Fisher-Price My First ADHD style of writing incredibly grating but got a handful of very insightful and helpful highlights out of it.

[Jan Rohde · Rating 5 out of 5]

4.5 rating - I am surrounded by people with ADHD, and therefore thought it would be good to better understand how people with ADHD see the world. This book is written for people with ADHD, so I will recommend it to a number of people who have been diagnosed (and a number of people who have not been diagnosed, but where I believe it would make a positive difference for them). The book is very well structured, very easy to read, and can be read in any order. My favorite quote is that a person with ADHD is like a Ferrari with bicycle breaks. This book provides various ideas to strengthen the breaks!

[Melissa Cosgrove · Rating 4 out of 5]

A good overview of ADHD that includes some basic steps to channel it into something positive. I really like that he’s all about recognizing how ADHD can be a huge asset, as opposed to the model we’re all so used to (deny/suppress/“be normal”). I needed the reminder that creativity is the key to succeeding and being happy as a person with ADHD (I’ve been neglecting my writing hard lately). There were a couple of cheesy parts, but that’s okay. Overall, I found this really helpful. My book is filled with sticky tabs so I can make a list of the “solutions” I liked best. And it’s written in colorful blurbs and short paragraphs; thankfully, I’m not the type of ADHD person who can’t focus on reading, but if you are, this book is very accessible.

[Sierra Hansen · Rating 4 out of 5]

this was helpful in understanding the daily symptoms for people with ADHD, which is often misunderstood. i found a couple of the pieces of information questionable (like suggesting that people go gluten-free and dairy-free to help with their symptoms), but most of it seems pretty legit and is definitely interesting. a quick and easy read, worth it if you think you may have ADHD or know someone who does!

[Hannah Reads a lot of Smut · Rating 3 out of 5]

A good intro book to ADHD. Its bright, colorful pages, and succinct language all make it accessible for neurodivergent folks. However I did find myself wanting it to provide more meat on ADHD itself.

[KotKulturowa · Rating 3 out of 5]

Dobra pozycja zaraz po diagnozie

[Kristel Sutt · Rating 5 out of 5]

Väga lihtsasti kirjutatud, palju illustratsioone ja loogiline ülesehitus. Kui endal või lähedasel on ATH (või kahtlustad, et võib olla), kindlasti kasulik raamat!

[Trin · Rating 3 out of 5]

I learned a few tidbits of knowledge that I hadn't known before (the TPN vs. DMN), but overall this is suited for someone who is new to understanding ADHD.

[Jami Myh · Rating 5 out of 5]

Excellent book for anyone that has ADHD, knows someone who does, or just wants to learn more. The information in this book was interesting and easy to understand. I highly recommend it.

[Ellen Marie · Rating 2 out of 5]

2.5 - Not sure how I feel about this one. I think maybe I wasn’t the target audience.

It had a few tidbits that I enjoyed, but mostly it felt sort of inaccessible in a “just find a therapist and ADHD coach!” kinda way. Like buddy, I can’t even afford a diagnosis.

I also thought it gave the reader the impression that people with ADHD are imagination unicorns. Maybe some of us just struggle with like phone appointments, we’re not all bloody prodigies.

[LALa · Rating 4 out of 5]

Found it interesting, helpful and informative. Wouldn't have minded it going into more depth for a few sections, however i understand why that wasn't the case. Extremely ADHD friendly to read and covers a few topics that may be unexpected. A good crash course for anyone who suspects they may have ADHD, or a loved one with it, or simply wishes to know more about it.

[Eddie · Rating 5 out of 5]

Very helpful overview of the underlying characteristics and science of ADHD, along with useful and well researched techniques to thrive. I thought Dr. Hallowell’s analogy comparing the ADHD brain to a “Ferrari Brain with Bicycle Brakes” was super helpful in understanding why ADHD can be a gift (exceptional creativity, energy, wit, passion) along with a major challenge (unfocused, highly emotional, habit of never finishing). The recommendations to prioritize routine, sleep, exercise, nutrition, meditation, and social connectivity seem obvious but upon reflection are often the core underlying drivers for when ADHD becomes challenging to manage.

[Emma · Rating 2 out of 5]

I found this book very easy to read and really appreciated the way it was laid out in small sections that were easy to get through. There were some interesting insights and perspectives that I hadn’t considered before that I appreciated, and some nice metaphors that were good at putting my feelings and thoughts into simple words which was nice. However, I found some parts of this book to be very over-positive, and some of the advice to be very basic things that seem like no-brainers. It gave off the vibe of “oh you have depression? just stop being sad” at some points, and the solutions offered sound so simple, but in my reality it just isn’t that easy. A nice starting point for learning more about ADHD nonetheless

[Mikaela Rawson · Rating 4 out of 5]

I was encouraged to read this book by a family member with ADHD. While I had a hard time getting into it, I do feel that the information is super valuable and it truly does spread a lot of awareness for ADHD and all of the amazing things that can come from it!

This book is super ADHD friendly to read and I appreciate that.

This book showed me the beauty of ADHD, and I am truly grateful for that! Overall, I would read again and I would recommend!

[Hayley · Rating 4 out of 5]

A helpful book with a positive tone, which is weirdly a nice change - it acknowledges the difficulties but also all the benefits e.g. creativity, intense focus etc.

I love when a book includes suggestions, it's so useful and can encourage the reader to come up with new ideas.

I'm not a fan of treating food like medicine, however. I understand some people may feel the benefit in a gluten and dairy free diet, but the research doesn't back it up.

[Siim Kala · Rating 5 out of 5]

16. 04. 25 ChatGPT:


“ADHD Explained: Your Toolkit to Understanding and Thriving” – ülevaade

Teose eesmärk ja ülesehitus
“ADHD Explained” ilmus 2023. aastal kirjastuselt Dorling Kindersley ning on mõeldud laiale lugejaskonnale: nii neile, kellel on ADHD, kui ka pereliikmetele, õpetajatele ja spetsialistidele. Raamatu eesmärk on tuua praktiline ülevaade ADHD olemusest ja pakkuda tööriistu, kuidas selles seisundis “õitseda”. Autor käsitleb, miks ADHD aju töötab teistmoodi ning kuidas see mõjutab tervist, haridust, karjääri, suhteid ja rahalist toimetulekut.
Raamat on üles ehitatud lühikeste peatükkidena, vahele pikitud pildid ja skeemid, et hoida lugeja tähelepanu. Inspiratsiooni sai autor oma lühivideotest (“NedTalkid”), mis on TikTokis menukad. Tulemuseks on arusaadav stiil, mida on mugav jälgida ka neil, kel tähelepanu kipub hajuma.


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Mida raamat teaduslikus mõttes pakub?

Teaduslik taust ja diagnoos
Teos toetub neuroarengulistele uuringutele, kirjeldades, et ADHD-l on tugev geneetiline alus, mis peegeldub aju närvivõrkude talitluses. Autor seletab lahti, millised sümptomid (tähelepanematus, impulsiivsus, hüperaktiivsus) on iseloomulikud ja miks neid ei saa taandada üksnes “halbadele kasvatusvõtetele”. Raamat toetub tänapäevasele konsensusele, et ADHD-d tuleks diagnoosida kliinilise hindamise alusel, mitte pealiskaudselt.

Ravi ja sekkumisviisid
Autor toonitab, et ADHD-ga inimestele annab parima tulemuse kombineeritud lähenemine:

1. Teadlikkus ja haridus – aru saada, mis ADHD endast kujutab.


2. Keskkonna kohandamine – ajajuhtimine, igapäevased rutiinid, töökorralduse nipid.


3. Vajadusel ravimid – psühhostimulaatorid või mitmestimulant-ravimid, mis võivad sümptomeid oluliselt leevendada.


4. Psühhosotsiaalne tugi – kognitiiv-käitumisteraapia, pereteraapia, coaching.



Autor ei käsitle ravimeid imeravimina, vaid ühe komponendina, mis aitab luua stabiilsemat pinnast edasiste muudatuste jaoks. Raamat toob välja ka alternatiivseid viise (liikumisteraapia, mindfulness) ja õpetab eristama tõenduspõhist infot pelkadest “müütidest”.

Tugevustepõhine vaade
Hallowelli raamat juhib tähelepanu, et kuigi ADHD võib olla krooniline väljakutse, peitub selles ajutüübist tulenevalt ka mitmeid plusskülli omadusi: loovus, hüperfookus, teistsugune probleemilahendusoskus. Samas rõhutab ta, et need eelised ei pruugi iseenesest avalduda, kui puudub teadlikkus ja tugi.


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Käsitluse kooskõla teaduskonsensusega

“ADHD Explained” on kooskõlas peamiste meditsiiniliste klassifikatsioonidega (DSM-5, ICD-11). Autor kirjeldab, et ADHD pole ainult “laste häire”, vaid võib avalduda eri vanuses – tihti jääb see täiskasvanuil diagnoosimata. Raamatus rõhutatakse, et diagnoos eeldab mitmekülgset hindamist, sest igasugune hajameelsus ei võrdu ADHD.

Neurobioloogilise poole pealt toob autor välja, et aju “kütuse ja piduri tasakaal” on lihtsalt teistsugune, mistõttu tekivad raskused tähelepanu reguleerimisel ja impulsikontrollis. See on kooskõlas ajupildiuuringutest saadud andmetega.

Ravipraktikast rääkides on Hallowellil selge seisukoht, et soovi korral võiks kasutada ka ravimeid, sest need on ADHD puhul efektiivsed, kuid alati peab vaatama individuaalset sobivust. Ta pöörab tähelepanu ka keskkonna kohandamisele (näiteks spetsiifilised nipid organiseerituse parandamiseks) ja psühhosotsiaalsele toele, mis kõik haakub rahvusvaheliste ravijuhistega.


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Kriitika ja eriarvamused

Vastuväited on ajalooliselt seotud Hallowelli “positiivse” rõhuasetusega, justkui oleks ADHD-l ka “kink” või “supervõime”. Mõned teadlased kardavad, et see jätab varju häire tõsiduse. Hallowell ei eita diagnoosi keerukaid külgi (kõrged riskid koolist väljalangemisel, impulsiivsed teod, kaasnevad vaimse tervise probleemid), vaid vastupidi: tal on raamatus eraldi peatükid, mis käsitlevad võimalikke ohte. Samas leiab ta, et üksnes probleemidele keskendudes võidakse jätta tähelepanuta inimese unikaalsed võimed.

Erialaringkonnad pole “ADHD Explained” suhtes esitanud tõsist kriitikat, mis seaks kahtluse alla raamatus esitatud teadusfaktid või soovitused. Vastupidi, on märgitud, et tegu on rahva harimisele suunatud tekstiga, mis võib vähendada stigma ja müütidega seotud kahju.


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Üldsuse vastuvõtt

Lugejad kiidavad, et raamatus on kombineeritud teaduslik sisu ja praktilised nõuanded. Eriti ADHD-ga lugejad ise tõstavad esile, et autor kasutab lühikesi alapeatükke, visuaale ja konkreetsed “kiired nipid” jaotusi, mis muudavad lugemise lihtsamaks. Raamat on hinnatud ka neile, kes alles kahtlustavad ADHD-d või kelle pereliikmel see on – sageli on see esimene terviklik allikas, millest ADHD toimimisest aru saada.

Internetis (nt TikTok, Reddit) on “ADHD Explained” mainitud kui hea alguspunkt, mis paneb inimesele selgitavalt “pildi ette” ning suunab vajadusel sügavamate, akadeemilisemate materjalide juurde.


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Ajakohasus 2024. aasta seisuga

Kuigi ADHD valdkond areneb kiiresti, pole 2023. aasta ilmumisel esitatud käsitlus lühikese ajaga vananenud. Raamatus peegeldatakse DSM-5 ja ICD-11 kriteeriume, toetus teaduslikele uuringutele (ajukuvandid, geneetika) on värske. Hallowell mainib ka uuemaid ravimeid ja teraapiaid üldjoontes, jäädes samas konservatiivselt tõenduspõhise info piiridesse.

Praegune neurodiversiteedi liikumine, mis propageerib “erinev, mitte vigane” hoiakut, kattub laias laastus Hallowelli käsitlusega. Ta ei väida, et ADHD-d tuleks idealiseerida, vaid et tegu on pigem neuronaalse variatsiooniga, mille negatiivsed või positiivsed mõjud sõltuvad suuresti keskkonnast ja toetuse olemasolust.


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Kokkuvõte

“ADHD Explained: Your Toolkit to Understanding and Thriving” on värske ja hästi struktureeritud raamat, mis annab laiale lugejaskonnale võimaluse kiiresti ja arusaadavalt mõista ADHD-d. Teos hõlmab nii traditsioonilist meditsiinilist vaatenurka (neurobioloogia, diagnoos, ravimid) kui ka praktilisi soovitusi (aja planeerimine, suhete hoidmine, enesejuhendamine), mida toetab tugev psühhosotsiaalne lähenemine.

Raamat paistab silma tasakaaluga: ühelt poolt kinnitab see teaduslikku tõsiasja, et ADHD võib olla raskesti elukvaliteeti mõjutav häire, teiselt poolt julgustab märgates ka loovust ja “erilist mõtlemist”. Tulemuseks on käsitlus, mis motiveerib nii diagnoosiga inimesi kui ka nende lähedasi: teadlikkus ja tugi võivad aidata paljudel juhtudel muuta “segava eripära” hoopis jõuallikaks.


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Edward M. Hallowell: taust ja roll ADHD uurimises

Dr. Edward M. “Ned” Hallowell on Ameerika psühhiaater, kes on spetsialiseerunud tähelepanu- ja hüperaktiivsushäirele. Ta lõpetas Phillips Exeter Academy, õppis Harvardi Ülikoolis (inglise kirjanduse bakalaureus) ja sai arstikraadi Tulane’i Ülikooli meditsiinikoolist. Residentuuri laste- ja täiskasvanute psühhiaatrias läbis ta Harvardi Meditsiinikoolis, kus ta tegutses ka aastaid õppejõuna.

Hallowell on board-certified psühhiaater, kes on ADHD-ga patsiente ravinud alates 1981. aastast, töötades nii laste kui täiskasvanutega. Ta on avanud mitmeid kliinikuid (Bostonis, New Yorgis jm) ja on tegutsenud aktiivselt nii teaduse populariseerijana (artiklid, podcastid) kui ka raamatute autorina. Üks tema esimesi läbimurdelisi teoseid oli “Driven to Distraction” (koos John J. Rateyga), mis aitas tuua ADHD laiema avalikkuse teadvusse. Tänaseks on temast saanud rahvusvaheliselt tuntud autoriteet, kes ühendab nii akadeemilise kui ka populaarse käsitluse ADHD-st.

Just isiklik kogemus ADHD ja düsleksiaga on andnud talle sügavama arusaama, mis tunne on elada teistmoodi “häälestatud” ajuga. Sellest perspektiivist lähtuvalt on ta oma praktilises töös ja raamatutes propageerinud tugevustepõhist mudelit, mis püüab negatiivsete sümptomite kõrval leida ka viise, kuidas pöörata aju eripärad eduks.


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[Eon · Rating 4 out of 5]

The layout of the book was immensely helpful in processing the information. I have difficulty processing large sections of text, so a lot of non-fiction is really hard for me to read. In this book, everything's broken up into small chunks, and there's tons of visual aids (so many graphs with interesting designs, often related to the subject). The language is also very accessible, and there's lots of resources listed at the end.

All in all, a huge recommendation for anyone who thinks they might have ADHD!

[Renee · Rating 4 out of 5]

It does a good job of explaining what ADHD is, how it manifests and how to cope with it. It is a good introduction into learning about ADHD for potentially or newly diagnosed people. As a parent, it gives insight into how your child’s brain works and why it is difficult to understand for non ADHD brains.