When working with people who have ADHD some simple things can go a long way.
Firstly, I know it’s and infuriating at times, but patience and empathy go a long way! Recognising that ADHD can impact how people encounter difficulties with organisation, time management, and task completion will be a huge asset. Understand that these challenges are not a matter of choice but rather symptomatic of their condition, they are not deliberately being problematic.
Pragmatically, it’s also important to communicate instructions clearly and break down complex tasks into clear, smaller and manageable chunks for understanding. Try to minimise potential distractions, as individuals with ADHD are susceptible to being easily side-tracked by noise or other stimuli, a bit of a paradox for us musicians. A quiet workspace or noise cancelling headphones can often be a good idea in times where concentration is needed in more studios environments.
Also a big one, try to avoid using stigmatising language, recognising ADHD as a medical condition rather than a personal failure. Refrain from using terms that may carry stigma, such as 'lazy' or 'scatterbrained', and instead, emphasise the individual's strengths and abilities. As previously mentioned I view ADHD as a ‘trait’, not necessarily a gift or a disorder. It can be both positive and negative, it can ruin your life, (knocks 13 years off your life if untreated) and it can be a wonderfully creative energy in the right environment.
Support resources for ADHD
Some factors have been clinically proven to help those with ADHD such as:
Medication: ADHD is the most treatable psychiatric condition
Reframing: Understanding that this condition is not a choice
Psycho education: This has been found to have a profound impact when combined with behavioural strategies
Mindfulness: This has limited impact but can be helpful for some
Coaching: Working on techniques and resources
Exercise: A good strategy to develop coping resources
Sleep: Quality of sleep has been found to have a profound impact on ADHD
CBT: especially for adults and their executive functioning
My own experience through the lens of ADHD as a musician has been a mixed bag, on one level it has enabled me to work very quickly and generate an abundance of creative ideas in my music and academic roles. The other side of this trait is the struggle to remain focused and the magnetised draw towards the hyper stimulation of the less healthy sides of the occupational environment. From exploring the different options offered above I have managed to find my own way through and primarily rely on exercise, mindfulness, timetables and timers.
As I have previously mentioned I do think some of our traits could result from both our experience in life or our unique brains, but the strategies I use do help me immensely.
One particularly helpful strategy for me is any exercise that engages a mindful awareness of my body and how this is being impacted by my emotional state. There is some evidence to suggest that ADD-ers are more emotionally colourful which can help music making but also hinder our regulation, so being more attuned to our body and emotion is vital! As a final note, (as mentioned last week), always hold in mind that these traits and experiences could also be a result of other life experiences or other factors that I won’t go into here!
If you want to hear more about the experiences of these traits and explore your own ADHD perspective, then sign up to the next Tonic Rider Peer Support Group. Some of these groups are general but some are focused on a neuro diverse lens.
Adam Ficek hosts a monthly show 'Tonic Music' on Totally Wired Radio, where he talks to various guests about music and mental health. You can listen again to any of the previous show on the Tonic Music Mixcloud page.
