Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurotype that is characterized by inattentiveness, hyperactivity, and impulsivity. It is a common condition worldwide, including in the United Arab Emirates.1 Symptoms usually begin to be noticeable from the ages of three to six. These symptoms can manifest in different ways and are typically categorized as inattention or hyperactivity. Examples of these are difficulty in keeping things organized, excessive talking, or fidgeting. Managing ADHD is a lifelong task and is treated through a variety of methods.
Common ADHD Treatments in Dubai
The UAE has a strong healthcare system with plenty of physicians to support the population.2 To address ADHD, health practitioners will usually use medication, therapy, or both. For children Comprehensive therapy and assessments play a key role in accurate diagnosis and personalized care.
There are two types of medication: stimulants and non-stimulants. Between these two, stimulants are more commonly used. They increase the dopamine and norepinephrine chemicals in the brain to help improve concentration and focus. Non-stimulants also increase norepinephrine but take longer to work. People taking them usually feel their full effects after three to four weeks of taking these types of medication regularly.
ADHD patients can also get therapy to address their symptoms. For example, studies show that cognitive behavioral therapy (CBT) is an effective way to help people deal with ADHD. According to a study published in the Journal of Attention Disorders, CBT reduces symptoms improves executive functions, and helps ease anxiety and depression.3 CBT often involves psychoeducation and the development of new skills like reducing distracted or procrastination behaviors.
1. Use External Organization Systems as a Means of Managing ADHD
A person with ADHD tends to be forgetful and easily distracted. There are studies that show children and adults with ADHD have a less pronounced alpha modulation during the memory process.4 Alpha waves, an electrical pattern of the brain, block out other sensory input so the brain can focus. In other words, someone with ADHD is not able to distinguish between relevant and unimportant details.
To offset this characteristic, a person can use external organization systems. Using planners, visual aids, or alarms means the person does not have to rely on memory alone to accomplish the things they need to do. People with ADHD can reduce their cognitive load by providing cues for organization. Following a daily structure is also helpful to compensate for challenges in executive functioning. For example, sticking to a morning and evening routine helps scaffold the day. For children, this can mean setting a specific order of things such as eating, brushing their teeth, and then changing their clothes. Adults can use to-do lists.
2. Encourage the Use of Time Management Techniques
It is a misconception that people with ADHD are always unfocused. This is only partially true. While lack of focus is a symptom of ADHD, they can be hyperfocused, or extremely interested in something that engages them. In short, people with ADHD have trouble regulating their attention rather than having no attention at all. One of the working theories behind this situation is that there are structural changes in the brain of someone with ADHD. Researchers found that certain parts of the brain like the frontal cortex are smaller in people with ADHD.5
For people with ADHD, time-boxing may be an effective method of managing ADHD. This is a time productivity tool that breaks down work into blocks of 25-45 minutes, which are then followed by short breaks. People with ADHD find this approach particularly helpful because it can prevent hyperfocus from occurring, which can lead to neglect of other tasks. It also makes work feel more manageable.
3. Negotiate for Environmental Modification
People have known for a long time that their surroundings affect how they feel or think. This aspect of human behavior is particularly pronounced in people with ADHD. For example, researchers studied the effects of noise exposure on individuals’ mental workload and attention. They found out that their cognitive performance declined when exposed to noise.6
A strategy often suggested by psychologists like myself is to enact environmental modifications. These can be powerful tools that can help manage ADHD symptoms. Examples of these are putting away distracting objects such as mobile phones or books while working. Noise-cancelling headsets can also work. These modifications can also work in the digital space. For example, website blockers can help employees concentrate during work hours.
4. Consider body-doubling
Body-doubling is when a person with ADHD works alongside someone else. This other person helps anchor the one with ADHD to help reduce distractions. In practice, this may include a parent sitting with a child while they do their homework or designing an open-plan workspace. The presence of the other person can also be virtual such as video calls.
This method mainly emerged from self-help groups and there is currently not a lot of scientific literature about it. However, there are some anecdotal success stories. The theory behind it is that accountability towards another is a motivator. There are some studies which suggest that the level of motivation can contribute to the functional impairments of someone with ADHD.7
5. Get Regular Exercise
The easiest way to explain why exercise is good for people with ADHD is that exercise improves the brain. The brain is also a part of the body. When a person is moving, neurotransmitters like dopamine, help with focus. Not coincidentally, people with ADHD also have less dopamine.8 Aside from regulating the chemicals in the brain, exercise can be a positive means of using up extra energy. Children, in particular, tend to have a lot of pent-up energy. The Mayo Clinic lists how hyperactivity and impulsivity can look like, which includes fidgeting and being in constant motion. Children need to use their energy before they can settle down and concentrate. A person who needs assistance managing ADHD should take exercise breaks throughout the course of the day to help improve focus. Other modifications such as using a standing desk or an exercise ball instead of a chair can help. These work because it allows the person to move even while working on tasks.
Conclusion
Each one of these strategies can be effective in managing ADHD symptoms. Considering that ADHD is different for each person, it can take a bit of trial and error before finding the ones that work. ADHD is also a lifetime condition, and symptoms can often change over time. The key is to find ways to help improve daily functioning so ADHD does not get in the way of enjoying a high quality of life.
People managing ADHD may need a combination of strategies that span lifestyle and healthcare-related treatments. It is important to consult with a professional, such as a licensed psychologist, to gain insight into managing this condition effectively.
Cited Sources
- Al-Yateem, N., Slewa-Younan, S., Halimi, A. et al. Prevalence of Undiagnosed Attention Deficit Hyperactivity Disorder (ADHD) Symptoms in the Young Adult Population of the United Arab Emirates: A National Cross-Sectional Study. J Epidemiol Glob Health 14, 45–53 (2024). https://doi.org/10.1007/s44197-023-00167-4
↩︎ - Almai AM, Salpekar JA. Healthcare utilisation in the United Arab Emirates for children with attention-deficit hyperactivity disorder and comorbidities. BJPsych Int. 2023 Aug;20(3):61-63. doi: 10.1192/bji.2023.14. PMID: 37531226; PMCID: PMC10387415. ↩︎
- Anastopoulos, A. D., King, K. A., Besecker, L. H., O’Rourke, S. R., Bray, A. C., & Supple, A. J. (2020). Cognitive-Behavioral Therapy for College Students With ADHD: Temporal Stability of Improvements in Functioning Following Active Treatment. Journal of Attention Disorders, 24(6), 863-874. https://doi.org/10.1177/1087054717749932 ↩︎
- Lenartowicz A, Truong H, Salgari GC, Bilder RM, McGough J, McCracken JT, Loo SK. Alpha modulation during working memory encoding predicts neurocognitive impairment in ADHD. J Child Psychol Psychiatry. 2019 Aug;60(8):917-926. doi: 10.1111/jcpp.13042. Epub 2019 Mar 18. PMID: 30883769; PMCID: PMC6640106. ↩︎
- Leisman, G., & Melillo, R. (2022). Front and center: Maturational dysregulation of frontal lobe functional neuroanatomic connections in attention deficit hyperactivity disorder. Frontiers in Neuroanatomy, 16, 936025. doi:10.3389/fnana.2022.936025 ↩︎
- Jafari MJ, Khosrowabadi R, Khodakarim S, Mohammadian F. The Effect of Noise Exposure on Cognitive Performance and Brain Activity Patterns. Open Access Maced J Med Sci. 2019 Aug 30;7(17):2924-2931. doi: 10.3889/oamjms.2019.742. PMID: 31844459; PMCID: PMC6901841. ↩︎
- Smith, Z.R., Langberg, J.M. Review of the Evidence for Motivation Deficits in Youth with ADHD and Their Association with Functional Outcomes. Clin Child Fam Psychol Rev 21, 500–526 (2018). https://doi.org/10.1007/s10567-018-0268-3
↩︎ - Gold MS, Blum K, Oscar-Berman M, Braverman ER. Low dopamine function in attention deficit/hyperactivity disorder: should genotyping signify early diagnosis in children? Postgrad Med. 2014 Jan;126(1):153-77. doi: 10.3810/pgm.2014.01.2735. PMID: 24393762; PMCID: PMC4074363. ↩︎