Understanding Initiation Challenges in ADHD

How to stop “procrastivity” and get things done!

Many of my ADHD clients share that there are certain tasks they struggle to get going on at home, school or work. They either avoid the task altogether or muddle through it making mistakes along the way. 

When I start working with a client, I have them identify tasks that are easy to check off their daily list. Within these achievements, there are usually clues that can help with those less engaging tasks. 

What is Initiation?

Initiation refers to our ability to begin a task or activity. In individuals with ADHD, it can be difficult to find the motivation and harness the energy to get going on a task. Initiation is a critical part of executive function. It is necessary to complete tasks. 

The Science Behind Initiation Difficulties

Dopamine is a chemical in the brain that helps to regulate pleasure and attention. It can be lower in people with ADHD. Dopamine levels affect motivation and task initiation.

Procrastivity

"Procrastivity" is when we procrastinate boring tasks by using our activity levels to engage in more interesting tasks. When you know you need to file your income taxes but you are feeling the energy to purge your closet instead. You are productive…but for the things that are less important.

Strategies for Overcoming Initiation Challenges

• Start Small: Pick 3 goals each day. Break big tasks into smaller tasks.

• Use Timers: When creating your “to do” list for the day, add the time it will take to complete each goal. 

• Create Routines: Establishing regular schedules to build consistency. For example, create your daily “To Do” list in the morning while eating your breakfast. 

• Visual Aids: My biggest piece of advice to my clients is to step back from technology and go old school. Get yourself a wall calendar, notebook or weekly organizer. Top it off with some colourful pens, highlighters and stickers. Make it fun!

• Accountability Partners: Finding support through friends or family. At Davis OT we offer “Body Doubling” sessions so you can boost your productivity. Our OTA, Sophie will point you in the right direction and keep you on track!

• Find an OT: Occupational Therapists work with individuals to improve participation in their daily activites. OTs also are great at sparking engagement. This is especially useful for those with ADHD. 

It’s important to understand the significance of initiation challenges in ADHD. It’s also important to share this information with your family and friends. This can lessen your own feelings of frustration, anxiety, self-worth and lost control. 

Explore some of the strategies mentioned and share your experiences in the comments! You are unique and it's important to find the best fit. Seek support from an OT if you’re feeling overwhelmed.

Reflecting on My OT Journey: Insights from Davis Occupational Therapy

Hi everyone, my name is Harjot and I'm currently a second-year occupational therapy student at the University of Toronto, completing my third fieldwork placement here at Davis Occupational Therapy. As my time here comes to an end, I wanted to take a moment to reflect on the knowledge and experiences I've gained during my eight weeks here.

One of my main projects during this placement was developing educational handouts for individuals with ADHD or those who identify as neurodivergent. This was a topic I hadn't explored before, so I was quite intrigued. Through this project, I've significantly deepened my understanding of ADHD and neurodiversity.

Throughout the placement, I've had the opportunity to shadow and participate in private sessions with several individuals. One common challenge I observed was the need for effective strategies to manage focus, especially among those with ADHD. Many clients sought to enhance their focus during meetings, streamline tasks, improve organization, and minimize distractions. Through research, I discovered various strategies, some of which are summarized in the handouts I developed.

Click on our resources tab to get access to your own copy!

One helpful strategy is the traffic light system where projects are prioritized and colour coded using parameters such as deadlines and complexity. Another useful technique involves keeping a thought notebook nearby to jot down unrelated tasks, allowing individuals to stay focused on their current work.

Lastly, I had the opportunity to assist in the facilitation of a Mindfulness in Nature Group for adults with ADHD in the Greater Toronto Area (GTA). This program offers participants the opportunity to learn mindfulness techniques, receive psychoeducation on ADHD, and connect with others experiencing similar feelings in a beautiful natural setting. This group is covered by most healthcare insurance policies under OT and Social Work services.

Heather, Emily and I at the Mindfulness in Nature Group for Adults with ADHD in May 2024!

As my time at Davis Occupational Therapy comes to a close, I'm grateful for the knowledge and experiences I've gained. Whether you're embarking on your own ADHD journey or exploring other aspects of occupational therapy, I highly recommend considering Davis Occupational Therapy as a starting point.

Harjot

Embracing Diversity and Empathy

What’s NEW at Davis Occupational Therapy

Clinical Fieldwork at Davis Occupational Therapy

Hi everyone,
My name is Harjot, and I'm currently a second-year Occupational Therapy student at the University of Toronto. I'm excited to share my experiences and reflections on my third fieldwork placement here at Davis Occupational Therapy.

Featuring me and my nephew, Mace :)

Davis Occupational Therapy Inc.

Davis Occupational Therapy is a Toronto-based company that focuses on supporting adults with ADHD, Learning Disorders, Autism, Persisting Concussion Symptoms (PCS) in improving their quality of life both at home and work. Davis OT also provides corporate education on Office Ergonomics and conducts Ergonomic Assessments across the GTA. From the moment I joined this dynamic environment, I knew I was part of something special. The dedication and passion of the team at Davis OT are truly inspiring, and I'm eager to learn and grow alongside them.

My personal journey, particularly as an individual diagnosed with epilepsy, has given me firsthand insight into the challenges of navigating the healthcare system.  Growing up as the daughter of immigrants, I've often found myself advocating for my needs in unfamiliar and sometimes daunting situations, where culturally competent care was not readily available.

My experiences with epilepsy have fueled my passion for making a difference in healthcare, and why I want to pursue a career in Occupational Therapy. I believe that everyone deserves compassionate and culturally sensitive care, regardless of their background or circumstances – values that are evident in the care provided by the team at Davis OT. At Davis OT, I see the opportunity to apply my knowledge and skills as an Occupational Therapy student while making a meaningful impact on our clients' lives. From providing ergonomic consultations to neurodiverse individuals, such as Adults with ADHD and Autism, every interaction is a chance to empower and promote holistic well-being.

Click this link to download your own copy of the handout!

Adult ADHD Resources

In my first week, I've engaged with clients presenting with both formally diagnosed ADHD and self-diagnosed ADHD. I have started creating  a series of educational resources for neurodivergent individuals, including a sleep hygiene infographic. Click the picture to download your own copy of the handout ->

Mindfulness for Adults with ADHD

You can also check out my recent social media posts showcasing our upcoming Mindfulness in Nature Group for Adults with ADHD. This unique group starts on May 4, 2024. Want to learn more!? Head to our Instagram page: @davisoccupationaltherapy.

While I make my way through this 8 week Fieldwork Placement, I'm dedicated to breaking down barriers and advocating for inclusive and equitable healthcare for all. Here's to embracing diversity, fostering empathy, and creating a brighter future for everyone.

Cheers! - Harjot

How do I know if I have ADHD?

How is ADHD diagnosed in adults?

The pandemic threw many of us into a tailspin. It was hard managing all the things that suddenly changed. The routine was no longer as you knew it. It became more difficult to manage all the roles that you were responsible for.

We have emerged from the pandemic yet many of us are still feeling unbalanced. You may have started to hear more and more about adult ADHD. Your social media feed is filled with all things related to ADHD. There is A LOT of misinformation and it can be overwhelming. I’m going to share some facts from credible sources. 

A thorough assessment and diagnosis of ADHD should include the following:

• A complete physical history as there are many disorders that mimic the symptoms of ADHD. 

• A personal and family history of mental health disorders. Many mental health conditions can mimic ADHD including anxiety disorders, mood disorders, substance abuse issues and personality disorders.

• A personal and family history of cardiac issues.

• A review of childhood symptoms. For a diagnosis to occur, symptoms must have been present by the age of 12. If possible, a review of old report cards or a discussion with parents can be helpful.

• Rating scales of symptoms completed by the assessed adult and a significant other. Those with ADHD are not always best at recognizing where they have difficulties.

• Vision and hearing tests. 

Who can assess & diagnose ADHD?

The following health professionals can assess and diagnose ADHD in Canada:

• General Physician (GP or Family Physician)

• Pediatrician

• Psychiatrist

• Neurologist

The practitioner you choose to conduct the assessment must be knowledgeable about ADHD.

Is there a cost for an ADHD Assessment?

The assessment of ADHD is usually covered by provincial health care plans. Always ask if there are any extra fees.

A psychologist can also assess for ADHD. Psychologists are not covered by provincial health plans. You can use extended health benefits to cover a part of the cost. Psychologists also cannot prescribe medication as a treatment option.

How does ADHD affect adults?

Many adults with ADHD underestimate the impact of ADHD symptoms. They have learned to live with ADHD by choosing lifestyles that limit symptoms. This makes diagnosis difficult.

In adults with untreated ADHD, symptoms of inattention, impulsiveness, and hyperactivity can:

• impair school and work performance

• damage self-esteem

• interfere with relationships

• reduce the chance of success and satisfaction in many areas of life

The role of OT in ADHD

ADHD is a very treatable disorder. Occupational Therapists can help individuals with ADHD by:

• Assessing the unique sensory needs of the client

• Highlighting the relationship between mood, performance and sensory stimuli

• Organizing their physical environment to better meet their habits & routines

• Optimizing time management

• Enhancing social awareness and interactions

• Developing stress management techniques

• Tailoring a job to your strengths

• Identifying and advocating for workplace/school accommodations

Mindfulness, Nature & ADHD

Mindfulness-based practices in nature can strengthen attention and emotional regulation. This strategy can also improve executive functioning and well-being in adults with ADHD.

Our 5-week Mindfulness in Nature Group begins on May 2, 2024. A Registered Social Worker and Occupational Therapist will lead this group. This group is an opportunity to connect with other adults with ADHD. You will also improve your knowledge and understanding of ADHD. We will help you establish new mindfulness practices to strengthen your mind! 

3 Reasons why you should see an OT for an Ergonomic Assessment

Individual seated at desk hunched over while working on a laptop

Occupational Therapists & Ergonomic Assessments

What is Ergonomics?

You arrive at the office bright eyed and bushy tailed, ready to conquer the world. By about 11 am you are starting to fidget and a hotness is pulsing in your lower back. At 2pm you can’t sit in the chair anymore. You start to find reasons to walk about, chat and get a coffee. Yes, it may be the sugary donut that you had for lunch OR it could be the workstation that hasn’t been set up to fit your body. 

Ergonomics focuses on designing and arranging objects so that people interact more efficiently and safely with the objects.

Reason 1: You’re working from home on a laptop

Post pandemic hybrid work continues to hold in popularity. At the end of 2023, 12% of employees were splitting their days between the office and home, compared to 4% in January 2022. 

If you are a hybrid employee, I am almost certain that you were given little or no guidance on how to set up your home office. I’ll even go further to say that it’s likely that you’re working primarily from a laptop in your home office. 

Studies have shown that using a laptop increases:

• upper back strain

• neck strain

• shoulder strain

• eye strain

• work errors

• and limits productivity because you’re not in the best ergonomic position. 

Reason 2: You don’t know how to adjust your office chair

Office chairs are fairly standard in the workplace. As a new hire you are assigned a workstation your first day with a chair or you are part of this “hoteling” set up where you never know which chair you will be sitting in from day to day. What a nightmare!

“Show me what your chair does?”

This is the first question that I ask my clients when I’m conducting an ergonomic assessment. We begin by flipping the chair over and checking out the adjustability. If it’s an “ergonomic chair” it should have adjustability and form to your body. This is usually not the case, especially for very short or very tall people. Ergonomic chairs are designed to meet the needs of 90% of the population which means that 10% of people have a chair that will not fit their shape. 

open office setting with a row of standard workstations

Reason 3: You’re finishing off your workday in pain

Proactively we should all have our workstation assessed and adjusted to our unique shapes, BEFORE an injury happens. I am certain that there are some of you already experiencing aching and fatigue when at work. You return home at the end of the day, rest and feel better, only to repeat the cycle the next day. I would classify you in the “early stage: of a repetitive strain injury”.  Making some changes to your workstation will end the cycle.

The science behind this type of injury is that you are being forced to hold a certain posture. Then your muscles get tired. Tired muscles means blood flow is reduced and the muscle gets weak. Injuries result from weak muscles. 

How soon can I book an Ergonomic Assessment?

There are many reasons to schedule an ergonomic assessment. I’ve highlighted 3 issues that I most commonly see. 

It’s a new year and it’s time to improve your workplace well-being. 

Occupational Therapy is covered by most employee health benefit programs. Check with your insurance provider and determine the annual amount of money that you have access to each year for OT. 

Speak to your manager about whether Ergonomic Assessments are available within the organization. Some larger companies have a professional on staff that can do these assessments. 

If you would like to find out more about what is involved in an Ergonomic Assessment at Davis OT please head to this page on the website!