​Listen to this email.

The ADHD email from a few weeks ago received an inordinate number of responses, so I felt the need to follow up—both for myself and for you.

I did a lot of reading, which I summarized and broke down.

The first part is a TLDR version.

The second part is an expanded version of the key points of how ADHD presents itself, including some of your thoughts and experiences.

Finally, I wrap it up with ways to help improve focus, whether you have ADHD or not. If you don't care about the ADHD part, you can skip right down to that.

Thank you for all of your responses and feedback. I hope this helps.

Diego

P.S. After a lot of reading, I don't think I have ADHD. Instead, I suffer from too many ideas and too much desire to try to do them all. My lack of focus is a choice, not a compulsion. I can easily focus when I have to.

When I don't, it's probably me telling myself I need a break, and I need to get some variety going, or it's actually an idea worth exploring. Let's be careful about demonizing lack of focus. As long as you get the majority of what you need to do when you need to do it, the future is created by chasing shiny objects.

ADHD: Insights into Validity, Diagnosis, Treatment, and the Influence of Societal Factors

1. Scientific Validity of ADHD
   • Recognized by major medical organizations
   • Neuroimaging shows brain differences
   • Strong genetic component
   • Effective evidence-based treatments exist
2. Critical Perspective
   • ADHD diagnosis influenced by social, cultural, and economic factors
   • Diagnostic criteria criticized for ambiguity and cultural bias
   • Functions as explanation, governance tool, legal entity, and social category
   • Challenges purely medical model, suggests broader societal considerations
   • To read more: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9189308/
3. ADHD vs. General Lack of Focus
   • ADHD: Persistent, impacts multiple life areas, includes other symptoms
   • General lack of focus: May be situational, less severe
4. Gender Differences in ADHD
   • Symptom presentation: Males tend to show more external symptoms, females more internal
   • Diagnosis rates: Higher in males, especially in childhood
   • Age of onset/diagnosis: Earlier in males, often later in females
   • Cognitive differences and comorbidities vary by gender
   • Women may be better at masking symptoms, leading to underdiagnosis
5. Main Symptoms
   • Inattention: Poor focus, disorganization, forgetfulness
   • Hyperactivity: Excessive movement, restlessness
   • Impulsivity: Acting without thinking, interrupting
6. Diagnosis Process
   • Multi-step evaluation by qualified professionals
   • Uses DSM-5 criteria
   • Includes interviews, behavior rating scales, medical history review
   • No single definitive test; comprehensive assessment required
7. Treatment Options A. Medications
   • Stimulants (e.g., Ritalin, Adderall)
   • Non-stimulants (e.g., Strattera, Intuniv) B. Non-medication treatments
   • Behavioral therapy
   • Psychotherapy
   • Parent training
   • School interventions
   • Lifestyle changes (exercise, diet, sleep)

How do I know if I have ADHD or just lack focus?

• Persistence of symptoms:ADHD symptoms are typically long-term and persistent, often starting in childhood and continuing into adulthood.
• Occasional lack of focus is normal, but if it's a constant struggle, it may indicate ADHD.
• Impact on multiple areas of life:ADHD symptoms occur in multiple settings (e.g., work, home, social situations) and significantly impact daily functioning.
• General lack of focus might be limited to specific situations or tasks.
• Range of symptoms:ADHD involves more than just focus issues. It can include impulsivity, hyperactivity, disorganization, and emotional regulation problems.
• Simple lack of focus may not be accompanied by these other symptoms.
• Severity and frequency:ADHD symptoms are typically more severe and occur more frequently than occasional focus issues.
• Other potential causes:Lack of focus can be caused by various factors like stress, anxiety, depression, or sleep issues.
• If focus problems are new or sudden, they're less likely to be ADHD and more likely due to other factors.
• Diagnostic process:ADHD diagnosis requires a comprehensive evaluation by a healthcare professional.
• There's no single test for ADHD; diagnosis involves assessing symptoms, history, and ruling out other conditions.

What are the main symptoms of ADHD

The main symptoms of ADHD fall into three categories:

1. Inattention:
   • Short attention span, easily distracted
   • Difficulty focusing on tasks
   • Trouble following instructions
   • Poor organizational skills
   • Forgetfulness
   • Careless mistakes
   • Difficulty completing tasks
2. Hyperactivity:
   • Excessive physical movement
   • Inability to sit still, especially in calm settings
   • Constant fidgeting
   • Excessive talking
   • Always "on the go"
3. Impulsivity:
   • Acting without thinking
   • Interrupting conversations
   • Difficulty waiting turns
   • Blurting out answers
   • Taking risks without considering consequences
   • Little sense of danger

Key points about ADHD symptoms:

• Symptoms typically begin in childhood, before age 12
• They must be present in multiple settings (e.g., home, school, work)
• Symptoms interfere with daily functioning and quality of life
• Adults may experience symptoms differently than children, with hyperactivity often decreasing while inattention remains
• To be diagnosed, individuals must have several persistent symptoms that have lasted for at least 6 months

It's important to note that many people may experience some of these symptoms occasionally, but for a diagnosis of ADHD, the symptoms must be persistent, impairing, and inappropriate for the person's developmental level.

Comments from Readers:

"If you think you might have ADHD, as you suggested in the newsletter, don't be afraid to get evaluated. I was diagnosed just a few years ago (I'm 46 now) and getting that diagnosis was a game changer for me in many ways. Getting on the right meds and learning how to manage it helped, but the number one most important thing was that it allowed me to forgive myself for a lifetime of small (and sometimes not so small) failures.

Knowing that all these years I wasn't just lazy, I wasn't a slacker, I wasn't a bad person, I wasn't "failing to live up to my potential". I had undiagnosed ADHD with severe executive dysfunction. It was very freeing and it gave me a new outlook on life. It also changed how I approached farm work and helped me to streamline tasks and make them easier to complete without procrastinating. Your tools have been instrumental in that."

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"I was diagnosed last February 2023 with ADHD, 90-95% overlap with symptoms. Meds were revolutionary, luckily not Ritalin-based due to the newly documented long-term health consequences."

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"While I've never been to the doctor to get diagnosed with ADHD…I admit that I do a lot of squirrel doggin'. There's this weird flow state of being somewhere between intense productivity, risk assessment mode and complete procrastination. Maybe it's not procrastination. Maybe it's too many hats, too many irons in the fire, too many creative thoughts to wrangle at the same time."

Lifestyle changes that can help improve focus and concentration.

Whether you have ADHD or not, enhancing focus and concentration can improve your life. Here are some generally accepted and very easy-to-implement ways to help.

Think about this for a second. If I said I could revolutionize your life, give you much better health, and enable you to focus so much more, and all you need to do is get enough high-quality sleep every night. It's easy. But most people, including me at times, won't do it.

Instead, we chase down complex systems, substances, and hacks to improve our lives. The bottom line is. Better health and focus aren't that complicated. They involve doing a variety of simple things consistently. The irony is that those are always the hardest things to do.

1. Exercise regularly:
   • Aim for 150 minutes of moderate-intensity aerobic exercise per week.
   • Exercise increases blood flow to the brain and boosts cognitive function.
2. Get enough sleep:
   • Aim for 7-9 hours of sleep per night.
   • Maintain a consistent sleep schedule.
3. Improve your diet:
   • Eat a plant-based diet like the Mediterranean diet.
   • Focus on fruits, vegetables, and high-fiber foods.
   • Avoid simple sugars and processed foods.
4. Practice mindfulness and meditation:
   • Even a few minutes of daily mindfulness practice can help improve focus.
   • Meditation has been shown to rewire the brain to strengthen concentration.
5. Reduce multitasking:
   • Focus on one task at a time rather than trying to do multiple things simultaneously.
6. Eliminate distractions:
   • Turn off notifications, use website blockers, and create a distraction-free environment when working.
7. Take breaks and work in focused blocks of time:
   • Use techniques like the Pomodoro method to work in concentrated bursts with regular breaks.
8. Stay socially engaged:
   • Maintain social connections to keep your mind active and reduce stress.
9. Train your brain:
   • Engage in activities that require focus and concentration, like learning a new skill or language.
   • Try brain training games or puzzles.
10. Simplify your life:
    • Declutter your physical space and prioritize your tasks and commitments.
11. Spend time in nature:
    • Even having plants in your workspace can help improve concentration.
12. Listen to music:
    • Certain types of music (like classical or natural sounds) may help with focus.

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Remember, these changes are most effective when implemented consistently over time.

Finally, don't feel the need to do all twelve. Pick and choose what works for you, prioritizing sleep, exercise, clean eating, and task prioritization. Those are lifestyle changes. You can add everything else if it helps.

Diego

​Listen to the long version of this letter on Carrot Cashflow.​

In case you didn't know, I try to write several short posts like this each week on Instagram - check them out @diegofooter.

Did you know I have several podcasts?

Carrot Cashflow here.

Farm Small Farm Smart here.

Farm Small Farm Smart Daily here.

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Thanks for reading!

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If you didn’t enjoy the email, maybe Instagram is your thing. Follow me on Instagram @diegofooter​