As I write this, I have music in my headphones, a fidget ring on my finger, and a handwritten list of everything I need to do today right next to me so I don’t forget anything. This is how I zero in and focus with ADHD. Over the years, I have learned hundreds of coping strategies, ways of learning, and little tricks to keep me on track. In this article, I want to share with you everything I’ve learned and provide a few resources for anyone else out there who may have ADHD, just like me!<h2>What are the 3 types of ADHD?</h2>ADHD stands for attention deficit/ hyperactivity disorder. When I was diagnosed with ADHD, clinicians were still using the term ADD, or attention deficit disorder. Now, ADD and ADHD are recognized to be the same thing and ADHD is used to describe all people with attention deficit or hyperactivity.&nbsp;<a target="_blank" rel="noopener noreferrer" href="https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd">The National Institute of Mental Health</a> defines ADHD as an ongoing pattern of inattention and/or hyperactivity and impulsivity that interferes with everyday functioning. However, ADHD can appear differently to different people. Often for women, ADHD is underdiagnosed because it appears more as forgetfulness and less as hyperactivity. For others, it can be the inability to sit still.&nbsp;There are 3 types of ADHD. ADHD impulsive/hyperactive, ADHD inattentive and distractible, and ADHD combined. ADHD impulsive/hyperactive presents as high energy, ADHD inattentive type presents as distractible, and ADHD combined is a combination of the two. Some clinicians argue that there are 7 types of ADHD (classic, inattentive, over-focused, temporal lobe, limbic, ring of fire, and anxious) but the 3 types are more commonly used.&nbsp;<h2>My Journey with ADHD Inattentive Type</h2>For me, I was diagnosed with ADHD in 5th grade because I had ADHD inattentive type symptoms. I could not for the life of me remember to bring my homework into class. I would spend time doing it, put it in a special colored folder, then repeatedly leave it on my desk. After a string of forgetfulness that impacted my learning, the doctor sent me to testing for ADHD.&nbsp;After testing, the clinician affirmed that I had ADHD inattentive type. This wasn’t a surprise to me or my parents: both my dad and my brother have ADHD as well, so I was in good company. This also wasn’t surprising based on how easily distracted I could be. When I was 10, I was so distracted by the ticking of the clock in the classroom I asked if my teacher could “turn it off.” Getting my ADHD diagnosis was helpful in understanding my behavior.&nbsp;Knowing I had ADHD only made me work harder in school. I wanted learning to come easily to me, but it always took a little extra effort to make sure I understood the material. Being a kid and an adult with ADHD inattentive type taught me about hard work in school and also taught me that hard work can pay off.&nbsp;Now, I have a bachelors and a masters degree, so my ADHD never deterred me from staying in school. If anything, it taught me how to stick with it and re engage after distractions. Plus, I learned a ton of really great coping strategies, which you can read below!<h2>Coping strategies for ADHD Types</h2>After my diagnosis when I was 11, I still had all of middle school, all of high school, all of college, and eventually, all of my masters to get through knowing I had a learning disability. Yet, after a lot of trial and error, I had confidence that I knew exactly what to do to get myself to focus. After finding my coping strategies, I had no worries about accomplishing any of my goals.&nbsp;<h3>Hannah’s Focusing Strategies</h3><ol><li>Noise Canceling Headphones<ol><li>These have been a lifesaver for me. Small, consistent sounds can distract me really easily, so blocking them out helps me focus. </li></ol></li><li>Specific Music<ol><li>I have learned exactly what music I listen to to help me focus. For me, it’s lo-fi hip hop beats (if you know you know) or mellow music I already know the words to. </li></ol></li><li>Work Mode on Phone<ol><li>I set my phone to “work mode” whenever I need to focus because the buzzing distracts me super easily. I get no notifications when I’m on work mode and its a major help.</li></ol></li><li>Writing Everything Down<ol><li>I now know that I HAVE TO write everything down or I forget. I usually have a written list next to me at all times with thoughts or tasks that I must accomplish. This has helped with the forgetful side of my ADHD!</li></ol></li><li>A Blocked – Out Calendar<ol><li>Time management is a skill in and of itself, but having my day completely blocked out helps me focus on the task at hand without thinking about anything else I need to do.&nbsp;</li></ol></li></ol>These tips have taken me years to refine and cultivate. Feel free to try them all and tweak them as you see fit! Types of ADHD in adults are different and sometimes, it’s all about finding what is right for you. It’s also important to keep in mind<h2>Resources</h2>If this article is ringing some bells or sounds like you, I encourage you to go ask your doctor about ADHD testing. Sometimes it is helpful to give some of your unexplained behaviors a name.&nbsp;Here are some additional resources for those who have ADHD:<ul><li><a target="_blank" rel="noopener noreferrer" href="https://www.additudemag.com/">ADDitude</a>: An ADHD Resource Center</li><li><a target="_blank" rel="noopener noreferrer" href="https://add.org/">Attention Deficit Disorder Association</a></li><li><a target="_blank" rel="noopener noreferrer" href="https://www.understood.org/en">Understood:</a> A Learning and Thinking Differences Platform</li><li><a target="_blank" rel="noopener noreferrer" href="https://chadd.org/">CHADD</a>: Resources for Children and Adults with ADHD</li><li><a target="_blank" rel="noopener noreferrer" href="https://learningcenter.unc.edu/tips-and-tools/resources-and-tips-for-students-with-adhdld/">Chapel Hill ADHD Resources</a></li></ul>Ultimately, the most helpful thing on my journey has been an acceptance that this is who I am. I am more easily distracted than others, and that’s ok! My adult ADHD inattentive type also makes me adventurous and creative, as I love to try new things and get my energy out through crafts. It also makes me love exercise because I feel the most focused when I am working out. My ADHD makes me unique and interesting!&nbsp;I kept track of how many times I got distracted while writing this article, and it was about 5 times. Reasons include: checking my phone, getting distracted by music, and thinking too much about how the skin of my palms feel.&nbsp; I am still on my journey of finding ways to stay focused and am keeping an open mind about trying new things! You got this.

Hannah Johns

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