ADHD Therapy: Turn Off Your Brain
Are you feeling easily burnt out? These days, that’s typical. Balancing the demands of everyday life probably means you're juggling numerous responsibilities and struggling to find time to turn your brain off from constant stimulation. For someone with ADHD, making it through the 8+ hour school or work day can seem like an impossible feat. Adult Attention-Deficit/Hyperactivity Disorder (ADHD) may look and feel different for each individual, but mental fatigue is hard to remedy when ADHD makes it that much harder to turn your brain off.
During these times of ADHD burnout, you might be experiencing (and in need of ADHD Therapy):
Racing or jumbled thoughts
Day-dreaming
Brain fog
Fidgeting
Low motivation
Irritability
Overstimulation
Tradition says drinking large doses of caffeine and pushing through is the best solution. But if you’re experiencing these symptoms, it may be a sign that your brain needs a break, and begging to be turned off and in need of ADHD Therapy.
But why would you stop working if you have a long to-do list? On the surface, It seems counterproductive. The real question to consider is, “How can I best fulfill my goal when I am running on empty?”
While the default mindset might be to ‘manage’ or ‘fix’ your symptoms of ADHD by ignoring them, you’d only prolong the burnout phase where your brain doesn’t just turn off, it shuts down. All of which makes starting tasks and completing them all the more difficult.
A neurodivergent brain– a brain that works a little differently than others, takes a different type of fuel to run smoothly, or gets a different gas mileage. Meaning it is still capable and functional, but has to do things its own way in order to perform its best.
Scientifically speaking, studies show that individuals with ADHD have varying levels of dopamine; a chemical that acts as a catalyst in the brain and signals the nervous system to ignite feelings of pleasure and reward. Therefore, when dopamine levels are lower or inconsistent, feelings of motivation and attention span are proportionately affected. So if dopamine drives us to start and complete tasks of all kinds, having ADHD means yours is in short supply. To stick with the car analogy, a neurodivergent brain, like one with ADHD, might hit empty faster, but if allowed proper time at a rest stop, it can refuel and get back on the road.
So if you’re in need of help finding ways to turn your brain off, a technique commonly used in ADHD Therapy is:
Schedule intentional time to work AND rest throughout your day.
The Center for Growth adopts the popular time management system, called the Pomodoro technique in ADHD Therapy. Originally created in the late 80s by Francesco Cirillo, this system could be a great starting point. The method suggests that by working and resting in short intervals, you can maintain productivity for longer periods of time. The Pomodoro technique instructs you to cycle through working for 25 minutes and resting for 5 minutes to complete tasks.
But keep in mind, change comes about when you play to your strengths, don’t fight yourself and your ADHD tendencies. If 25 minutes on and 5 minutes off won’t work for you, follow these steps to personalize the Pomodoro technique:
Step 1: Reflect
In the last week, how much time did you dedicate to a task when you were feeling your best?
How much time were you productive?
How much time were you distracted?
Realistically, how much time can you dedicate to a task now that you need to turn your brain off?
Step 2: Explore Some Options That Could Help You Refuel
Grab a snack or non-alcoholic drink
Treating yourself to a favorite snack or drink releases dopamine, increasing drive to keep going, and at the same time, hydration and food keeps your energy up on long days.
Step outside for fresh air
When you’re feeling overwhelmed a trick to ground yourself is to engage different senses. Walking outside to experience a new temperature, smell or scenery gives you something other than your stressors to focus on and regulates your nervous system allowing you to refocus with a fresh perspective.
Take 10 deep breaths
Slow, deep breaths flood the body with oxygen and signal the nervous system to initiate rest and lower your heart rate. Purposeful breathing is another grounding technique that helps reset, stop the adrenaline spiral that accompanies overstimulation and stress.
Let yourself daze out
Don’t fight the feeling! Sometimes the most direct way to turn your brain off, is to turn your brain off. Allowing yourself to power down can be great for the mind and body. There is no objective except to let your world go quiet for a few minutes.
While these refuel options might turn your brain off in a conventional sense, they will all help to regulate and calm your brain while giving you an extra boost of dopamine to get you going again. Nothing is too simple, as long as it works!
Step 3: Set Your Task Timer For How Long You Aim to Work Towards Your Goal
Step 4: Set Your Refuel Timer For How Long You Aim to Rest
The best thing about this technique is: if something doesn’t work, it can always be adjusted.
Feel free to add or subtract a few minutes to your task timer or rest timer. You can even change up your refuel activity if you want to try a new way to turn your brain off. This remix on the Pomodoro technique works best when you abide by the timers you set. Try not to negotiate your goals OR your need for rest.
And remember, give yourself grace and trust that you can reach your goals with consistency and a little troubleshooting.
If you need additional support, The Center for Growth is here to help. We have licensed ADHD therapists available in Philadelphia, Pennsylvania, Ocean City, New Jersey, Mechanicsville, Virginia, Santa Fe, New Mexico, Georgia and Florida. To book an ADHD Therapy appointment.
You can self schedule an in-person or virtual therapy session at the Center for Growth by calling (215) 922- LOVE (5683) x 100.
Our Guarantee: If after your first session you are not sold that you are working with the right therapist, do not hesitate to call our intake line at 215 922 5683 x 100 or Alex at (267) 324-9564 and ask to be rescheduled with another therapist. The choice of how you want to proceed is yours. Our only goal is to support you in becoming the best you possible.
For your convenience, we have brick and mortar offices and work with clients virtually in Connecticut, Delaware, Florida, New Jersey, New Mexico, Pennsylvania, and Virginia.
Physical Therapy Office Locations:
Ocean City Therapy Office 360 West Ave, Floor 1, Ocean City, NJ 08226
Mechanicsville Therapy Office 9044 Mann Drive, Mechanicsville Virginia, 23116
Society Hill Therapy Office 233 S. 6th Street, C-33, Philadelphia PA 19106
Art Museum / Fairmount Therapy Office 2401 Pennsylvania Ave, Suite 1a2, Philadelphia PA 19130
Providence Therapy Office 173 Waterman St. Providence, RI 02906
Fayetteville Therapy Office 101 Devant Street #606, Fayetteville GA 30214
Santa Fe Therapy Office, 2204 B Brothers Road, Santa Fe, New Mexico, 87505
Telemedicine Therapy Locations: We have therapists who are licensed to work in Connecticut, Delaware, Florida, Georgia, New Jersey, New Mexico, Pennsylvania and Virginia and Pennsylvania
Therapy Services Offered in Fayetteville, Ocean City, Mechanicsville, Philadelphia, Providence, Santa Fe:
Individual Counseling and therapy
Couples Counseling and marriage counseling
Teen Therapy and Adolescent Therapy and tweens and child counseling
Family Therapy and multi-generational counseling
Art Therapy and Counseling no art skills needed
ADHD Therapy and ADD, Dyslexia, Autism, Tourettes counseling
Anxiety, Panic, OCD Therapy and worry and fear support
Breaking the cycle of Codependency and being your own person
Overcoming Chronic Illness and Chronic Pain .
Depression Therapy and sadness, gloom, and upset support
Functional Neurological Disorder (FND) Therapy is a particular style of therapy designed for people with problems affecting their nervous system, how the brain and body send and receive signals.
Grief Therapy and loss, End of A Relationship, rejections, pregnancy and loss and therapy
Mindfulness Based Therapy and spirituality based therapy
Narcissistic Abuse Recovery child of, parent of, spouse of, sibling of a narcissist.
Sex Therapy and sexual function & dysfunction, sex addiction, sexual orientation and gender identity support
Trauma Therapy both emotional and sexual abuse, complex trauma, PTSD counseling
Divorce support
Affairs, Infidelity, Unfaithful, Cheating counseling
Parenting therapy
Personality disorder treatments Narcissist, Borderline, Histrionic
Setting Boundaries and identifying ones own Core Beliefs
Just name some of the Mental Health issues that we work with. Our goal is to help you Change and Achieve Your Dreams
