Adult Add Exercises

Many intelligent adults suffer from ADD, a condition only 40 percent of children will outgrow, according to ADD author/expert John F. Taylor, Ph.D. ADD is a dysfunctional condition of the reticular activating system within the brain; this system is part of your central nervous system and is responsible for processing and coordinating information from one area of the brain to the other. Overstimulation causes the brain to become overloaded and unable to cope.

Physical Exercise

• Edward M. Hallowell, M.D. and John Ratey, M.D., authors of the article "Adult ADHD: 50 Tips on Management," urge adult ADD sufferers to choose "good" addictions such as physical exercise to help overcome their tendencies toward addictive and compulsive personality traits. They recommend exercising vigorously and scheduling your time regularly so you can stick to it. Excess energy will be worked off positively; it causes a noise reduction in the mind and in addition, is therapeutic to the neurochemical and hormonal systems of the body. The type of exercise is not as important as finding one that you enjoy and will do regularly as it relieves tension and stress on the brain and body.

Concentration Exercises

• When beginning these concentration exercises, aim for five minutes in the beginning, eventually lengthening the time to 10 or 15 minutes. Try not to become discouraged as they do require an ample amount of concentration and like any new exercise will take time for you to perform them successfully. Most adults can perform these exercises by working up to longer stretches of time slowly.

  Begin counting backward in your mind slowly from 100 to 1, phasing out noises and distractions while focusing only upon the numbers. Start over if you lose your focus. Next, try this exercise again only counting back in multiples of three; this is a purely mental exercise void of papers or fingers or other means to track your progress. Follow these with a third exercise where you take a simple idea, thought, word or scenario and focus on it for the entire 5 to 15 minutes. Try not to let your mind wander to other thoughts surrounding the word or scenario, such as why you chose it or what it means --- focus strictly on what it is.

  Follow this exercise by choosing a familiar object such as a pen or piece of fruit and focusing on it -- studying the textures, colors and feel of it. Focus your entire time observing the object from all angles, keeping your thoughts only on the object. Once this exercise has been successfully completed, move on to the next related exercise of picturing the same object solely within your mind, attempting to recall each and every detail. How it appeared visually, the weight and way it felt in your hand, etc. If you need to open your eyes to look at the object again to jog your recall that is fine, but then close your eyes afterward to focus on the details. The last exercise is to sit quietly for the entire time limit breathing deeply. Focus upon the rhythm of your breathing, in and out. Try to clear you mind of all thoughts during the time you are performing this exercise.

Other ADD Techniques for Adults

• Stretch the limits of your concentration by pushing yourself an additional 15 minutes when you find your mind wandering at work before taking a break. Set easily achievable targets to improve mental stamina and bust through the internal limits you have set up in your mind on an unconscious level. Try to focus on one thing at a time --- if you find yourself losing focus because you are wondering what to make for dinner, reel in your thoughts by acknowledging your need to think about these things at another time that is more appropriate.

  A work environment free from distractions is important for the ADD adult; if you have the opportunity to create a quieter workplace surrounding, by all means do it. Take breaks, short ones, as needed to help refresh your mind and better equip you to focus on the task at hand. Do not feel guilty about taking breaks; these are vital to your ongoing efficiency at work. Push beyond your limits in small chunks, but allow yourself to take a time-out when needed.