Books for Your Focus
Diagnosing ADHD in adults can be tricky. Symptoms of ADHD overlap with the symptoms of depression, anxiety and Bipolar Disorder. Making an accurate diagnosis generally involves a process of elimination, information gathering and testing. Even once the diagnosis has been made, finding the right medication can require multiple trials.
The good news is that if you are experiencing problems with focus and attention, there is a wealth of information out there. You don’t need an official diagnosis of ADHD to benefit from many of the coping strategies used to enhance your focus and organizational abilities. Furthermore, many of the approaches that help with attention and focus also work to decrease symptoms of depression and anxiety.
Here are three books to consider if you are interested in learning more about improving focus, attention, concentration and/or memory.
Thriving with Adult ADHD: Skills to Strengthen Executive Functioning by Phil Boissiere, MFT
This book is frequently referenced on Psychiatry Facebook groups whenever someone requests reading recommendations for patients with ADHD. Like the title suggests, it outlines an approach to achieving your goals while strengthening your focus. It’s full of tips on how to minimize distractions, sharpen your memory and attention, learn how to organize and plan, enhance your emotional regulation and improve your impulse control. This book is written in a way that seems very readable and the advice is solid. It’s like someone packaged your mom in a book and now you can bring her around with you. I especially enjoyed reading the creative exercises such as taking notes while watching a YouTube video on how to bake something and testing out your instructions (although I’m not sure my family would be thrilled about that idea!)
The Mindfulness Prescription for Adult ADHD by Lidia Zylowska, MD
This book outlines an 8 step program for using mindfulness practice (attention and awareness training) that can help manage symptoms of ADHD. This program provides information on staying more present, listening to your body, being mindful of feelings, and practicing mindful listening and speaking. Of course, these are skills that are beneficial for general emotional wellness so there is a lot to be gained from this practice. I especially enjoyed the writer’s encouragement to make an inventory of your personal strengths and notice how ADHD has been a positive influence in your life. She also encourages the reader to use laughter and humor daily, especially when dealing with symptoms of ADHD, while investigating intense emotions and practicing loving-kindness towards yourself. Many readers will find the RAIN practice to be a useful tool to incorporate into their daily meditation practice, however, you don’t have to be an experienced meditator to benefit from this book. It is appropriate for anyone interested in learning more about how a mindful approach to ADHD might improve the quality of their experiences and relationships.
A Radical Guide for Women with ADHD by Sari Solden, MS and Michelle Frank, PsyD
This book wins the award for the most attention getting titled. Who wouldn’t want to read a radical guide? It is part informational and part workbook with lots of opportunities to take notes and actively engage with the content. It starts by encouraging the reader to consider how their self-worth might be connected to challenges and to uncover where damaging messages about being different came from. From there it encourages playing with possibilities and moving toward the most authentic vision of one’s life. Although this book presents as a guide for women with ADHD, I think it is a good reference for anyone looking for some traction to develop an action plan perfectly suited for their life and unique abilities. While reading it I found myself wanting to host a discussion group with friends to discuss action plans for our authentic selves. It feels playful, positive and fun. Croissants anyone? I watched a YouTube video about how to bake them . . .
Now it’s your turn. I would love to hear from you. What have you found helpful for managing focus and attention (whether you have ADHD or not.) What other tools have inspired you?
Thanks for reading and I look forward to hearing from you. Join the FaceBook conversation to see more resources on living with ADHD.
