In this workshop, we will explore in detail 5 keystone lifestyle practices which support the neurochemistry behind good sleep, mood, cognitive clarity, and reduction of ADHD symptomology and behaviors. Learning Objectives: • learn what clinical research reveals about the impact of physical exercise on brain function and ADHD •Identify the remarkable impact of even moderate sleep deprivation on cognitive functioning • List the most common food additives which are known to exacerbate inattention and distractibility • Summarize the current literature on the value of omega documentation for clients with ADHD • Describe a 4-pronged system for deep engagement with our calendars • Identify additional potential supports for our clients with ADHD, including alternative low cost or no cost resources

1. David D Nowell PhD
www.DrNowell.com
Living Well with ADHD:
5 Keystone Practices for the Very
Best Cognitive Functioning
www.slideshare.net/dnowell

2. Learning objectives
• Learn what clinical research reveals about the impact of
physical exercise on brain function and ADHD
• Identify the remarkable impact of even moderate sleep
deprivation on cognitive functioning
• List the most common food additives which are known to
exacerbate inattention and distractibility
• Summarize the current literature on the value of omega
documentation for clients with ADHD
• Describe a 4-pronged system for deep engagement with
our calendars
• Identify additional potential supports for our clients with
ADHD, including alternative low cost or no cost resources

3. calendar
exercise
sleep
proteinteam
S.P.E.C.T.

4. Brain overview
• Neuron
• Synapse
• Neurotransmitters
– Dopamine
– Ask 2 questions:
• Am I having fun?
• Is this important?
• Lobes of the brain
– Frontal

5. Attention-industrial complex
• What we pay attention to expands

6. The Big 5: Keystone practices to
support brain function
• Sleep
• Protein
• Exercise
• Calendar
• Team

7. Sleep
• Sleep hygiene
– Strict bedtime
– Use bed only for sleep
– No caffeine after mid-afternoon
– No activating media after 7pm
• What time did you wake up on Saturday?
• Establish a bedtime ritual
• No screens in the bedroom
• Use your dopamine window wisely
– Create first; react later

8. Protein
• Protein supports brain function longer
• Omegas (Bloch & Qawasmi 2011; Millichap et al
2014; Parletta et al 2016)
• Nutraceuticals
• Multivitamins (Ruckledge 2014, 2017)
• Food additives (Bateman et al 2004; McCann et al
2007)
• Food allergies (Pelsser et al 2017; Ly et al 2017)
• Pesticides (Bouchard et al 2010; Wagner-
Schuman et al 2015)

9. Nutrition essentials
• Emphasize protein at every snack and meal
• Eat fewer processed foods
• Choose local or organic
• Consider elimination diet
• Pay close attention to patterns between food
and focus/mood

10. Targets for elimination
• Artificial food colorings
• Food preservatives
– sodium benzoate
– butylated hydroxyanisole (BHA)
– butylated hydroxytoluene (BHT)
– sodium nitrate
– tert-Butylhydroquinone (TBHQ)

11. Exercise
• Increases beta/alpha wave activity
• “Exercise for focus” is different from “exercise
for fitness”
• Bal-A-Vis-X and GoNoodle
• Scientific 7-Minute Workout
• Tabatas (2 rounds = 8 minutes)
• Minimum effective dose

12. Assess the breadth and depth of your
“team”
• PCP, Psychiatrist, or Nurse Practitioner
• Trainer at the gym
• Accountant
• Counselor
• ADHD Coach
• Neuropsychologist
• Spouse/partner, roommates
• In-laws, parents and siblings
• Uber driver
• Blue Apron / Hello Fresh
• Reddit.com/r/ADHD
• Achvr and Coach.me
• Marry well and get a crackerjack assistant at work

13. Assess the breadth and depth of your
child’s “team”
• Pediatrician
• Teacher
• Occupational Therapist
• Speech Language Pathologist
• School Psychologist
• Counselor
• Coaches
• Neuropsychologist
• Parents

14. Calendar
• What is your Do/Be?
• (85-X) x 365
• Calendar = technology for creating the future

15. Refrigerator calendar
• Every morning
• Expectations
• Variances

16. A four-pronged creative attention-
management system
• Bucket/list
• Weekly strategic planning session
• Morning huddle
• Curious compassionate CQI

17. Goal: To be deeply seated in the place
of awareness, choosing what we give
our attention to now. And now.