My second lucky shot. This one as I left work. Gratifying day (I love my work) and then awe-inspiring departure. I definitely felt lucky. Then double lucky to have it published. #LippertLuckyShots
With ADHD, you’re likely to give up a bigger reward for a smaller one if the smaller one comes NOW and the bigger one LATER. NOW wins time after time. Why? Partly because our future selves are strangers to most of us, and we feel little for them. What do we owe this stranger? For many of us it turns out, “Nothing.” We see this when it comes to money. Specifically, saving it.
I know this can be a bleak subject, but part of the remedy is facing reality. Let’s start with the state of the union on this. I, for one, was blown away.
In the U. S., post-retirement we live 17-20 years on average, and over 50% of us have less than $25,000 saved for these years. This means, apart from social security, over half of us have less than $123/month to live out our “golden years.” More like copper years, right? See https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3764505/.
Sure, for some, this is a continuation of pre-retirement poverty (it’s hard to save living hand to mouth), but for many this goes back to the present winning over the future. At a great cost.
With ADHD, the cost is likely to be higher. Recent research examining the financial status of adults with and without ADHD (https://www.ncbi.nlm.nih.gov/pubmed/31343233) went beyond confirming prior research noting bad financial news, on average, for those with ADHD. The researchers looked at some of the reasons why this is the case. That is, why less income, less savings, and more debt?
Here’s what they found. Compared to adults without ADHD, adults with it reported more often buying on impulse and more often using “an avoidant or spontaneous decision-making style” (e.g., I will avoid looking at my bank account before buying). On top of this, adults with ADHD scored lower when given measures of financial competence and capacity (e.g., being able to evaluate financial problems and to understand bank statements) . Yikes!
But there is good news is. If you struggle with money, things can be better.
Here are some antidotes to an impoverished future (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3764505/):
1) Episodic Future Thinking, or EFT (https://tonyalippert.blog/2019/03/19/what-gets-us-to-change/),
2) Focus on the “cool” versus the “hot” aspects of what you want NOW (e.g., on the color and shape of a cinnamon roll versus the anticipated taste),
3) Sinking your ships by giving yourself no way out (or in) by, for example, leaving money at home when you are out and about apart from what’s needed–no credit cards, Apple Pay, etc.–on hand)–see https://www.youtube.com/watch?v=PPQhj6ktYSo starting where Dan Ariely talks about self-control contracts for more–, and
4) Connect to your future self (https://ggia.berkeley.edu/practice/best_possible_self).
For more examples on the above antidotes, go to https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3764505/.
Here’s a toast to your future self! And to your present one who cares.
My first ever published photo. Want to share it. : )
Next post, back to ADHD…and…drum roll…financial decision making. Another storm on the horizon.
First time ever I was interviewed about ADHD for a blog, given my book TRANSFORMING ADHD, this blog (mostly) on ADHD and my work with adults diagnosed with it. Fun work and fun interview.
Hot off the press: Adult ADHD appears to be on the rise. At least the diagnosis of it.
Scholars at Syracuse University compared the prevalence of ADHD among adults from the 2007 and 2012 U.S. National Health Interview Survey and found it jumped. From 3.41% to 4.25%, with the gap between women and men closing by almost a third (31.1%), given the increased prevalence among women of all ages.
I know, I said hot off the press, and we are talking about numbers from 2012. But the study just came out days ago, so it’s hot off the press.
To see the study, or at least the summary of it, here’s the link: https://www.ncbi.nlm.nih.gov/pubmed/31189421.
This is an overview of ADHD (Attention Deficit and Hyperactivity Disorder), primarily numbers and names.
What’s the prevalence? It’s estimated to be about 5-6% of the world population of children and 3-4% of the world population of adults (using DSM-IV criteria, DSM-5 criteria increase the estimates slightly). It’s estimated that about 1-2% of children without childhood ADHD may meet criteria for ADHD after 12 years of age. This suggests that about half of the population of adults with ADHD develop it “late.”
123s and ABCs…
When did the first formal description of ADHD appear, albeit under a different name? One best guess is 1798 by Alexander Crichton. Dr. Faraone at SUNY Upstate Medical University suggests it goes back even farther…to Weikard and a 1775 German medical textbook. See https://adhdinadults.com/a-brief-history-of-adhd/
Fast forward to 1968, when it became an official diagnosis here (the U.S.), being added to the DSM-II, clinicians’ reference for diagnoses of mental disorders. It was called Hyperkinetic Disorder of Childhood. The name changed over the years but the essence of the disorder as one of childhood hyperactivity, impulsivity and wayward attention remained.
In 1980, the DSM-III came out and added specifics to the diagnosis, such as indicating that symptoms had to appear before 7 years of age. There was no research showing that 7 was a magic number; only enough clinicians believing this made sense.
In 1994, the DSM-IV softened the age of onset “rules” requiring only some of the symptoms to appear before age 7. Subtypes were also added. It was during the 1990s that Adult ADHD became recognized as a valid disorder.
In 2013, the DSM-5 changed the requirement that symptoms be present before age 7 to before age 12.
WHAT IS IT? ADHD is a self-regulation disorder. Regulation is, essentially, flexible self-control described by 4 Ss: starting, sustaining, stopping and switching attention, action, motivation, and more. It is understood as a neurodevelopmental disorder, which is to say it is a way that the brain (“neuro”) develops that affects, more than anything, self-regulation, essentially, decreasing it compared to what’s seen for those without ADHD. And here’s the disorder part: It is associated with distress and/or dysfunction, including poorer results at school and work, higher levels of health-risking behaviors, and being less satisfied with oneself.
What Causes It? It’s believed to result from certain combinations of genes and environmental factors. Genes are believed to be necessary and… insufficient. So are environmental factors. This means you need both.
A 2018 review out of the Annals of the New York Academy of Sciences asks how we can use what we know about the brain to influence our behavior (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6175225/).
Three essential factors surfaced.
- Reward valuation. Where does your brain land on the pros and cons of a behavior (e.g., eating a donut)? Sometimes where our brains land gets us into trouble (eat it! eat two!). Research suggests that for less immediate rewards, our brains need to see the personal relevance of behaviors. So what if it’s “good” to exercise, what’s it matter to me and mine? Messages about such things as exercise and healthy eating carry more weight with us when we connect them to our values. Research shows that when people reflect on core values–what deep down really matters to them–and then get messages about healthy behaviors, they will more often practice them than people who receive the same messages without reflecting on their values.
- Delay discounting. Delay discounting refers to our tendency to discount the value of a reward the longer we have to wait for it. So we often choose smaller rewards with immediate gratification over bigger ones with delayed gratification. Eclairs over exercise. Research suggests a solution (if you want one): episodic future thinking (EFT). EFT is the capacity to imagine or simulate your future experiences. It works like this: You have a talk coming up tomorrow morning, and you intended to be well-rested for it. But you are tempted to watch another episode on Netflix tonight. You give EFT a try: You imagine you skip the show for sleep. And then imagine how the next morning plays out. You imagine it as vividly as possible, how you’re feeling, what you see from your audience. You can also imagine sacrificing sleep for the show and imagine how your morning plays out, as vividly as possible. EFT increases the chances we will remember our intentions and then act on them.
- Self-regulation, the capacity to direct different parts of ourselves (thoughts, urges, cravings, emotions, actions) toward achieving future-oriented goals. In the article, one means of increasing self-regulation that the authors discuss is physical exercise. In https://tonyalippert.blog/2017/08/01/understanding-adhd/, you can find several ways to increase self-regulation, with or without ADHD.
There you have it. Want to change a behavior? Play with reward valuation, delay discounting, and self-regulation. See what you notice. Is the review out of the Annals of the New York Academy of Sciences right?
Got to share this. My debut picture book Kirkus-approved.
I know relationships from both a work and personal perspective. What I want to share as a level-2 certified PACT therapist (https://thepactinstitute.com/dividedpage/what-is-pact/) applies to intimate relationships with or without the influence of ADHD. PACT stands for Psychobiological Approach to Couple Therapy (fancy, I know).
When a couple enters into troubled territory, its members can turn to each other for solace and connection, right? Even when the trouble is each feels hurt and misunderstood by the other.
Right? Yes, some couples can. The secure functioning ones. The ones who understand that their relationship depends on this.
Many couples, however, do the opposite. They turn away. Each member feels too hurt, misunderstood, blamed, and afraid. Afraid of more of hurt, more of the same. Too caught up with thoughts of how the other one should know. Should know what I’m feeling, what I want. My hurt and mind. So the members turn away from each other and toward others and other interests to meet his/her own needs. One goes out with friends. The other delves into a creative venture. One joins a club. The other travels alone. Again and again looking outside the relationship for more and more. Each, little by little, turning away, and forgetting how to turn toward, each other. Until…it’s over.
If this is your relationship and you want to turn it around before you and your lover/partner/spouse kill it, try turning toward. Start by doing this physically. Get face-to-face, eye-to-eye with your partner, close enough to see each other’s pupils. Hold for a few minutes. Keep your faces soft and friendly. It may sound simple but can be really hard for couples to do. So no judgments. Of yourself or your partner. Approach it playfully. Then rinse, wash, repeat, as Stan Tatkin, the developer of PACT, likes to say.
My hope is that, for each member, this may be a start to turning toward, and getting to know, the person you once loved fiercely and may find yourself loving fiercely again.
As prior research out of MIT (Go, Go, Go and Slow, Slow, Slow?), research out of Oregon Health Sciences University (OHSU) recently examined the coordination between two brain networks: the task positive network(s) and the default mode network. These networks have largely opposite functions. In the first–task positive network(s)–there’s increased activity when we have a particular task that demands focus, letting us start and sustain attention on the task. In the second–the default mode network–there’s increased activity when we have no particular task to do. In adults without ADHD, per the MIT research, these two networks cooperate: When it’s time for one to get on stage, the other fades into the background. In adults with ADHD, these networks are uncooperative and can compete for attention at the same time.
In kids with ADHD, according to the results of the OHSU study (here), we see the same lack of coordination/cooperation between the networks as compared to children without ADHD, with this lack of coordination between networks increasing with age.
The result? Mixed signals. Attentional interference. Or, as the researchers put it, decreased attentional control. A reminder that behavior reflects brain activity, coordinated or otherwise.
Of interest, the OHSU researchers found that the brains of female children overall, with or without ADHD, showed more coordination between the opposing networks than the brains of male children.