ADHD and 7 Ways to Sleep Longer

May 30th, 2018


If you know someone who lives with ADHD, sleep and the reduced levels in quality of general sleep time can regularly be noted as something that plagues their lives. Sleep is an absolutely vital to allow effective functioning of the brain, particularly mood, focus, concentration, general health, and also well-being.

Sadly, there are lots of people out there who don’t get the sleep they deserve and need. The consequences can lead to the symptoms of ADHD being worsened throughout the day. Therefore, it could well be music to the ears that there are a number of ways people with ADHD can get a sound night’s sleep with these tips… Come and have a look for yourself.

Get into Having a Consistent Time for Bed and Waking Up

By heading to bed at a specific time each night, combined with having a set time to wake up each morning, do wonders to promote improved sleep.


The internal biological clock that everyone of us has assists to regulate our sleep/wake cycles. You might not think it, but humans crave consistency, and this helps keep the consistency when it comes to internal ‘clock setting’, while also ensuring appropriate amounts of sleep are achieved.


Try to Remove Worry from Your Mind

As soon as your head lays on the cloud-like delight that is your pillow, allow any problems, issues or worries from the day you’ve had to drift away; don’t let them get to the forefront of your mind, or sleeping will soon become the last thing on your mind.


If you’re finding this hard, and you know that your mind’s likely to be racing come bedtime, have why not try writing things that are bothering you on some in a jotter?


Don’t be tempted to use your smartphone to write notes as this will cause the brain to be stimulated, and you don’t want that at bedtime. Stick to good old pen and paper and down whatever it is that’s in your head, and you can work on what’s playing on your mind the next day, or at a more appropriate time.


Bring Some Exercise into Your Life

Exercise isn’t just renowned for its ability to effectively promote good health and overall well-being, it also supports good sleep.


While getting stuck into an energetic workout session just before you hit the hay is not on the list of recommendations, taking part in exercise during the day is a sure-fire way to find it easier to drop off of an evening. It’ll also help you to stay asleep once you do doze off too.


Tip: If your child is living with ADHD, be certain to get lots of physical play for them outdoors too.


Avoid Beginning any Hyperfocus Activities at Bedtime

Even though it can be tricky, if you want to enjoy good quality sleep, it’s highly advised to not begin an activity that will involve hyperfocusing on. As many ADHD sufferers will be aware, it can be particularly difficult to disengage and head off to bed.


It’s not just children with ADHD who can find themselves hyperfocusing when they are using digital devices such as computers, tablets or mobile phones, it’s adults too.


Remedy the temptations which will surely affect your quality of sleep, by removing them from your bedroom. No TV and no smart devices in the bedroom will help to create a non-stimulating sleep sanctuary!


Try Some Herbal Tea Before Bed

Put the English Breakfast down; there are non-caffeinated teas that won’t stimulate your mind and body before bedtime. The herbal options available to you are aplenty, so why not try some and see which works best for you?

Some good examples include:

  •      Chamomile
  •      Passionflower
  •      Lemon Balm
  •      Lavender

It’s warm cups of tea like these that will help you feel sleepy and send you off to a peaceful slumber. Be sure to drink them around two hours prior to bed or you could be disturbed by needing a toilet break halfway through the night.

Draw a Warm Bath for Yourself

It can be easy to overcomplicate things when you are struggling to find ways to get good sleep, and that’s why it’s always worth bearing in mind some of the easiest, most-widely tried and tested methods to encourage sound sleep.

Draw yourself a relaxing bath (or shower, if you don’t have a bath); this is proven to be beneficial in helping people to relax and unwind.

Be Positive

As we mentioned earlier about writing down worries, etc., another aspect of removing yourself from negativity is to focus on the positive things.

Allow your mind to readjust its thinking, and hone in on those happy thoughts; they can be as little or large as you like. A good way to get the ball rolling imagine favourite places you’ve been, and reenact the sounds that you heard while you were there. This is a very personal thing, so let your mind take you to that happy place and the good feelings will take you off to sleep in no time.



Hi! My name’s Sarah Cummings. I’ve been involved in writing informative and helpful guides for a while now. Originally, my passion to help others was the overriding factor to become a writer, and this led me to draw experiences from new experiencing took me through a journey that brought me to a place where I was many things in my life.

My love of exercise has always been a big part of how I lead my life, and I find it helps with lots of things, including sleep. I’m an advocator of promoting sleep and help out the Sleep Advisor [SA] currently.

I have had the good fortune to have a long and spiritual background in yoga too, and I feel as though this pairs perfectly with my passion for healthy eating and leading an active lifestyle.

I enjoy learning and coming up with new ways to develop my writing so that I can help others to grow and learn too. When I have a spare morning, you can catch me gazing at sunrises from different places on the planet!


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Boost Your Wellness in 2018

February 20th, 2018

Wellness Tips for 2018

Consider this: 8 million adults have ADHD/ADD. That’s 8 million adults who struggle with organization, focus, and keeping on task (to name a few things). What’s more, over half of those with ADHD also have some form of mental health disorder such as anxiety or depression. While doctor-prescribed medication is the first course of action, there are several things you can do on your own for a wellness boost in 2018.

Find Your Focus

With the start of the New Year comes resolutions to improve your health, such as eating healthy or committing to a fitness plan. Even the most laser-focused adult can find it hard to stick to goals, and ADHD adds another layer of opposition. However, by implementing the right strategies, you can improve your focus and reach your goals. Start simple by creating a visual reminder of your desired outcomes, such as a date by which to achieve a weight-loss goal or nights on which you will cook as opposed to eating frozen food or ordering from the drive-through. However, writing it down might not be enough. Papers get lost in the shuffle, and it’s easy to avert your eyes and ignore your plans. Find an accountability partner who will support and motivate you along the way. This doesn’t have to be someone who goes with you to the gym. This can be a friend or family member that you check in with once or twice a week to gain honest, unbiased feedback and constructive criticism. Use this person as your go-to not only in your wellness goals, but your life goals, too.

Let Your Home Match Your Goals

Your home isn’t just where your heart is; it’s where you spend a lot of your time, so it makes sense that you would optimize it for organized, stress-free living. Set aside a room in your home without electronic distractions for your creative pursuits. Buy a comfortable chair, some paintings of nature, and other relaxing decor to inspire less stress. Before you fill your house with de-stressing items such as an oil diffuser, greenery, or a new plushy pillow, you need to do a little bit of a purge first. No one is ever perfectly organized, but small changes go a long way. Recruit a friend to help you sort all your items into “Keep,” “Toss,” and “Donate” piles. Make sure everything has a place, including mail, receipts, and loose change. Rather than try to tackle it all in one day, and get down on yourself when you don’t finish, break it up into manageable tasks and use a sticky note to remind yourself where you left off. The sticky-note method can be applied for any project or task you take on whether it is chores, work, or reading a good book.

The Year of No

You’re using fine-tuned focusing strategies, and your house is in order, but none of this matters if you can’t say “no.” A major symptom of ADHD is impulsivity, which could lead to a plate that is way too full and unnecessary stress/anxiety. Rather than immediately turning down every request that comes your way, practice a rehearsed response such as, “Let me check my schedule and get back to you.” Use the extra time you earned to not only think about whether you want to do this, but if you can. Remind yourself that no one expects you to graciously accept every opportunity that comes your way—it’s okay to graciously decline. You’ll likely find that the control you have will carry over into other areas of your life. Plus, saying “no” frees up time to focus on you and the ways you plan to make 2018 the year of wellness.

ADHD is a chronic condition, but it is nothing more than an extra obstacle. You face challenges every day, some more easily solvable than others, and finding what works for you will be a process of trial and error. The suggestions above are a great start, but you’ll find what works for you and may have to tweak it a few times, and that’s completely okay.

Charles Carpenter


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The Significance of Protein in an ADHD Diet

February 6th, 2014

Protein is an important part of the human diet. This nutrient contains the long-chain amino acids that the body needs to repair itself. Every day, our bodies can go through normal wear and tear, but it can easily be repaired using protein we get from our diet. Some people, like body builders, drink a whey protein shake everyday (or more) so they can continuously repair their muscles and increase their size. However, science has also recently discovered that protein could be good in lessening the symptoms of certain conditions. In particular, children and adults who suffer from ADHD or Attention Deficit Hyperactivity Disorder could greatly benefit from consuming extra protein, which is why it is one of the components of an ADHD Diet. Let’s first take a look what is an ADHD diet and how protein plays a part in it.

What is the ADHD Diet?

ADHD is a type of disorder where a person’s brain cannot focus on a single task. The three common symptoms of ADHD are: inattention, hyperactivity, and impulsivity. There are medications that help lower these symptoms, but doctors have recently discovered that adhering to a certain diet can also help. The ADHD diet, which requires less caffeine, sugar, and complex carbohydrates, plus high protein is said to help curb these symptoms and help the person function better.

How is Protein Significant in an ADHD Diet?

One of the components of the ADHD diet is consuming high amounts of protein. That means the child or adult should take beans, eggs, nuts, and meats. A whey protein shake could also help, if the person simply does not have time to prepare or access to proteins. Proteins can help the person with ADHD in different ways.

First, the neurons in the brain need protein in order for them to function properly. Neurons are special cells in the brain that transmit nerve impulses, which tell the body what to do. These neurons are partly made of protein, so by providing the brain with more protein, the brain can repair any damaged neurons and ensure they work properly.

Next, consuming protein can aid with medication. As mentioned earlier, there are medicines that can help with the symptoms of ADHD, like Adder all and Ritalin (the two most common ADHD medicines). However, studies have shown that eating more protein can help the body absorb the medication more efficiently and take effect faster.

Finally, taking protein also produces and amino acid called tyrosine. Tyrosine, in turn, produces dopamine and nor epinephrine, which can help balance energy levels and improve alertness.

How Can You Take More Protein

So, if you or someone you love has ADHD, how can you make sure you eat a lot of protein in your diet? Well, you don’t have to stick to eating meat all the time. While red meat is a good source of protein, there are other better sources. For example, nuts and green leafy vegetables actually contain a lot of protein. Also, you could try drinking a whey protein shake. By drinking a whey protein shake every day, you can increase your protein intake efficiently. With modern science, ADHD has become more manageable, but people who have this condition should also be mindful of their diet to help curb the symptoms so they can live a more normal life.


Gloria MillerGloria B. Miller graduated in 2001 from the University of Michigan with a degree in business administration. After working for her family business for 4 years, she decided to take a world tour for 1 year, where she discovered her love of travel and writing. She decided to go back to school and get her journalism degree from the University of Florida. After working in Washington for 2 years, she moved back to her home town of Troy to pursue a freelance writing career. You can read her blogs at follow her on Facebook & Twitter.



9 ADD Friendly Foods to Improve Memory

November 19th, 2013

The following guest post is from Pete of

If you’re one of the millions of people in the world who has ever found your television remote in the freezer or searched frantically for your car keys before locating them in your pocket, then you may be able to benefit from the following foods.  All of these have been scientifically proven to improve your memory and keep you sharp. The following nine foods will boost your memory and keep your brain working at its peak for years to come.

  • Oil-Based Salad Dressing   

Many people automatically associate the word ‘oil’ with unhealthy eating habits primarily because we’ve always been told that oils and fats are bad for us. However, there are plenty of reasons why oil-based salad dressing can improve your memory. Most of the oils that are used in salad dressings are incredibly high in Vitamin E, a powerful antioxidant known to protect the cells in the brain from damage and keep mental faculties sharp for long periods of time. Something fascinating to consider is that scientific studies have proven beyond a shadow of a doubt that these benefits do not exist when Vitamin E is taken as a supplement. It must be consumed in food.

  • Fish 

Most of the fish that you can find in your local market contains what are known as omega-3 fatty acids, or healthy fats. These contain a substance known as DHA, or docosahexaenoic acid, which is crucial for allowing the neurons in the brain to function normally. Essentially, fish like salmon, tuna and mackerel can help to make sure that your brain works at full function. Of course, you should be sure that you eat fish like this in moderation because it also contains a substance known as mercury which can be toxic if consumed in great quantities. Never fear, though: the benefits of the omega-3 fatty acids in the fish outweigh the trace amount of mercury found in standard 2oz serving sizes.

  • Dark, Leafy Greens

Dark, leafy greens are one of the best sources of Vitamin E, the antioxidant that is also found in healthy oils. Some of the best choices include kale, spinach, collard greens, turnip greens and other similar foods. A half cup of cooked spinach contains 25% of the recommended daily allowance of Vitamin E on its own! These vegetables also contain folate, a substance that is also known to protect the brain although the reasons how or why remain unclear. It is thought that the folate breaks down a substance that triggers the death of nerve cells in the brain.

  • Avocados

Everyone underestimates the power of the yummy, creamy avocado. Not only does it contain Vitamin E, it is also a great source of Vitamin C. When these are consumed in conjunction with one another, they are more easily processed by the body and have been scientifically proven to lower the risk of developing Alzheimer’s disease – one of the leading causes of memory loss in adults. Avocado can be eaten right from the peel or added to sandwiches and other dishes as well. It’s a truly versatile food that is just as good for you as it is delicious.

  • Peanuts and Peanut Butter

While you’ve likely been told that peanuts and peanut butter contain a lot of oil and fat, these are of the healthy variety as long as this nut and its products are consumed in moderation. They are packed with Vitamin E and healthy fats which improve both brain and heart function. Peanuts and peanut products have long been researched and scientific evidence shows that consuming peanuts, hazelnuts and almonds in moderation can go a long way toward protecting existing brain cells and helping in the creation of new ones.

  • Berries 

Berries are truly miracle foods in that they offer up tons of valuable substances that your brain can use to improve function and thereby memory. Blueberries, strawberries and the lesser-known acai berry can help to protect the brain’s ability to correctly file away and store information. Not only does this help to improve your memory right away, but it can protect your brain over the long term and help to reduce the effects aging has on your brain. Essentially, the antioxidants in the berries help to remove the proteins floating around in your bloodstream that can lodge in your brain and cause memory loss.

  • Whole Grains

Finally, you should always remember all of the benefits that whole grains provide. Scientific studies have shown that people who consume large amounts of whole grains on a regular basis (such as those who consume Mediterranean diets) are able to prevent mild cognitive impairment that may later develop into Alzheimer’s disease. However, it is important to make sure that other healthy foods are consumed along with whole grains in order for them to do their jobs as intended. For instance, a lunch of whole wheat bread and a side of berries is a great, healthy choice.

Absent-mindedness, lack of concentration and the inability to remember simple details can certainly become frustrating, but eating the right foods can help stop this cognitive impairment in its tracks. Remember that you should always boost your healthy diet by staying hydrated, too! Dehydration is one of the leading causes of temporary memory loss and it is easily remedied by consuming at least 64oz of water each and every day.

For more tips on ADD and Nutrition, you can read my article on Treating ADD With Brain Boosting Nutrients.


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Mystery Schools of the Western Mystery Tradition

July 31st, 2013

The following is a guest post by author, teacher and founder of the Euypsychia Institute.

By Jacquelyn Small

“Robbed of its mystical tradition, an outer system  is like a rose without its perfume.”                                                                                                               – Esoteric Historian Caitlin Matthews

During times of rapid change and radical uncertainty, such as we are experiencing today, an inner process activates to link us back to the wisdom of our ancestors and open the way to the gods. Throughout history, the esoteric Mystery Schools are the preservers of this sacred inner wisdom, transmitted afresh for every Age.  The Ancient Wisdom teaches us the sacred meaning and purpose of our spiritual/human lives, and how to read the symbolic realities, which reside closer to our Source than our ordinary intellectual understanding does.  Our intuition knows this deeper work quite well, though our intellects often don’t have a clue!  So we just need to be reminded. 

A sacred Mystery is not just a lofty idea; it is a spiritual event – like a death and rebirth experience – which creates a shift in our psyches and moves us to a new place in consciousness. The ancient Mystery Schools are the timeless reliable “technicians of human consciousness” that restore the balance between our outer and inner realities anytime we start to run off-track. Mystery Schools are here for “old souls” who come together to help manifest a certain aspect of the evolutionary process for the sake of the world.  They are the inner side of “tribes” who come together to live in a different dimension of higher consciousness than we rarely experience in our ordinary daily lives.  And this Ageless Wisdom cannot really be taught; it can only be caught — gleaned from the crucible of each one’s own committed desire to become “a seeker on the Path,” and to remember who we truly are – spiritual beings living in an oh-so-human world. 

This time-honored esoteric wisdom is the ground floor of all the true religions and philosophies that have impacted our world. Its sacred knowledge holds steady a unitive consciousness that honors all spiritual paths and supports the inviolable laws of the universe.  Yet, our brave ancestors who were the guardians of the Ancient Wisdom often had to remain hidden as a matter of life and death, because the Ageless Wisdom teachings were forbidden by the early Fathers of the Orthodox Church.  This timeless wisdom of the subjective and higher worlds shows us how to access God directly without any outer religious authority’s indispensable demand for a priest or a holy mediator.  You can see why this was a threat to the Church authorities. 

When honored and followed as truth, these teachings imbue our lives with magic, enhanced creativity, and a sense of sacred purpose to our human lives.  And today, this spiritual path of Self-realization — known as ‘the Path’, or ‘the Way’ — is open to all who seek knowledge of this esoteric inner work, regardless of creed or religion.The metaphysical Sacred Arts of the Western Mystery Tradition are the “tools of the trade” for this deeper way of knowing ourselves and our world.  These sacred technologies include high magic, numerology, Tarot, sacred geometry, esoteric astrology, shamanistic soul retrieval, Native and Celtic rites of passage, alchemy, esoteric psychology and healing, Gnosticism or Mystical Christianity, the Mystery of the Holy Grail, Ancient Greek Pageantry, Mythical Symbology, Goddess Invocations, and Pathwork of the Jewish Kabbalah’s eternal Tree of Life.  There are more, I’m sure, but these are the ones I am familiar with. 

I am a teacher of Tarot, numerology, and esoteric psychology, trained by advanced Initiates in the Hermetic Orders of the Golden Dawn, the Builders of the Adytum, and the Theosophical teachings of the Master Djwhal Khul through the writings of Alice Ann Bailey. Eupsychia’s work is part of the Group of World Servers with a specific purpose of helping heal humanity’s emotional body that has been damaged by the conditions we’ve all undergone while living here on Earth.  Our work helps us heal and awaken to our whole nature, which is both human and divine.  I have been guided in doing this Eupsychia work for over 35 years. Musical breathwork is one of the most efficient and simple methods for entering into this blessed inner work. The word “Eupsychia” means “psyche’s well-being” in Greek.   

In the 4-day Eupsychia Mystery School, I teach you to read the Tarot cards and to understand their higher symbolic meanings, which gives you the wisdom of the 7 powers we have as God-made human beings; knowledge of the 7 law of the universe that guide our awakening process while here on Earth; and carries us through the first Initiations we undergo as seekers on the Path of Return to our Source. You will also learn to read the symbolic realities of number, the 12 astrological houses, and geometric design. You will leave this program able to do Tarot readings for yourself and others, based in the deepest understanding of who we are, and what our current task or issue is for our unfolding personal selves. The lineage of the Western Mystery Tradition can be traced back to Atlantis, Eden, ancient Sumeria, and the paradisal arctic Hyperboreans.  Some of the following may serve as a reminder of your soul’s own former training and ancestry:

.  the Greek Eleusinain and Orphic schools who utilized pageantry and ecstatic non-ordinary states to access the mystery of death/rebirth, art, and beauty; 

.  the Egyptian Hermeticists or Initiates of Isis and Osiris with their specific techniques for translating wisdom from the higher worlds into ordinary life, often through the arts; 

.  the Persian Zoroastrians known for battling the tension of the opposites of good and evil, or the higher and lower worlds; 

.  the Celtic Orders who sought the Mystery of Middle Earth and the Mystery of the Grail; 

.  the Knights of the Templar who were sacrificed by the Romans for their belief in spiritual knowledge transmitted directly; 

.  the Gnostic Christians and Essenes who underwent the Christian initiations and knew the real Jesus and Mary Magdalene and the true mission of The Christ who teaches us to ‘Know Thyself’; 

.  the Jewish mystics, begetters of the sacred Kabbalah and its eternal Tree of Life that teaches us the Divine Plan, “As above, so below”;

.  the Alchemists who created the philosopher’s stone, or the center of the Self, by ‘turning lead into gold’ through a purifying process of turning one’s shadow nature into light;

.  the Goddess Traditions of Greece and  Rome, that teach us the inner qualities and rites of passage of the unfolding feminine principle essential to balance masculine power and authority; A re-emergence of this great metaphysical Tradition is occurring now for today’s troubled world.  So you may be feeling the Call to re-unite with your own inner terrestrial/celestial lineage, pre-coded in your DNA. All this knowledge and wisdom already resides within you, only to be accessed by psycho-spiritual processes and the symbolic Sacred Arts that can reach deeply enough into your unconscious mind to access your very essence.

If this work is something that moves you, please consider joining us in our Mystery School work.

Warmest love, 




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What I Learned About Improving One’s Life from Bryan Hutchinson

February 7th, 2013

This month I had the pleasure of interviewing Bryan Hutchinson, who is an inspirational writer and author of several books about life with ADHD, including the bestselling and well regarded memoir “One Boy’s Struggle“.  He’s also the author of the blog ADDer World and the founder of the ADDer World ADHD social network. Lately, Bryan has taken his positive thinking concepts a step further and started a new blog, Positive Writer, for all types of creative people.

As many of you may know, my passion is understanding the process by which people change, shift and evolve.  As often said in the world of Neuro Linguistic Programming or NLP, “What’s the difference that makes the difference?”   To this effort,  I dedicate the following interview.

Q:  Can you identify one person, place or event that most influenced you in making a major change or shift forward in your life? If so, what or who would that have been,  and why? 

“I can thank billiards for the positive shift in my life. I wanted to get better, but I was constantly getting in my own way. I was often too distracted to stay focused during longer matches and my mind would wonder while my opponents were at the table, which also took away valuable concentration. Put simply, I could not maintain my focus.

Billiards made me “want” to get better, to find answers and improve. As they say, when you play a game such as billiards, it often mimics real life. I share the story in my book “One Boy’s Struggle”, but here’s the short version:

I came to a point in my billiard career that I wanted to stop and give up (as I had done with so many other things). I was not improving, and actually, I was getting worse. Thankfully, there was someone who cared about me, who took me under his wing and became my mentor.

He started off by giving me a very important book which I still have to this day. It is titled “The Power of Positive Thinking” by Norman Vincent Peale. The book was life changing for me, but it was also a not so indirect message. I was too angry, too resentful and too negative overall and unfortunately this is all too common with people who have ADHD. Negativity blinds us from our own potential within and worse it repels anyone who would otherwise help us or just be our friends.

My mentor needed me to open up and discover something about myself that I could change, something that was within my control. We all have choices to make, whether we have ADHD or not and I was given a choice: Change my perspective or stay the same, or worse, continue to regress. Most people balk at this choice or continue to blame their ADHD for their attitude and I was fortunate not to know I had ADHD yet and didn’t have anything to blame, but myself. The book helped me stop blaming myself and start seeing life as something positive and meaningful, and likewise I started treating myself and others in that manner. It wasn’t an overnight process, but each day I saw small positive steps and that kept me moving forward and brought me to where I am today.”

Q: Can you tell me how you made that shift?  What were the actions that you performed that allowed that to happen for you.  What was different about them?

“It was a difficult process at first, because ADHD is a neurobiological disorder as you well know and changing one’s attitude as an adult was only the first step. Improving my attitude opened me up to possibilities. Previously my negative attitude had blinded me. I used to mock people who thought positively, because I thought it was foolish and delusional. I wasn’t brave enough to tell them to their faces, I was a shy person after all the punishment I had been through, but I thought the thoughts that held me back, perhaps more than ADHD ever has.

It makes me very sad when I see people in this condition and having been there I know that they may never find their way out if they keep looking in the wrong place and that’s one major reason I published my memoir and started ADDer World. Oddly enough, the people who are caught in the world I lived in now mock me and call me delusional, but it’s okay because I’ve been there and done that. It is the surest sign that ADHD isn’t their main problem and if they so choose, they can improve, too.”

Q: If there was any one piece of advice that you could have given to that “younger you” growing up, what do you think that would have been?

“Well, without diagnosis any piece of advice I would give my younger me, such as in grade school where all my real problems began, would not be that helpful. When I was playing billiards and shifted my attitude I was already an adult.

What I would rather do here is let parents know that ADHD is not something to blame and a child is in no control or fault for having ADHD and you are not a bad parent. What the child really needs is professional help and support. ADHD is not only damaging academically, if undiagnosed, it is also detrimental to one’s self-esteem. Later in life ADHD may be accepted by many, especially today, but a negative attitude is not and never will be. Support your child, get the help he or she needs. Diagnosis isn’t a bad thing, it’s the best thing that can happen for a child who has ADHD, because that opens doors to understanding and treatment that can help. Inspire and encourage your children and that will motivate them. Punish and chastise your children and that will demotivate them and that goes for any child with or without ADHD.”

Q: As an adult, what skills have you learned that you rely on most when you feel “stuck” to move you forward now?

“ADHD is never easy, no matter how good at maintaining I get, it is always work. However, what helps me the most is that I do my best to try and find something interesting in everything I do. The ADHD mind works best when it has incentive and knows there will be a reward for any effort and that’s why I make it a personal choice to find something interesting in everything I do. It is possible to trick the mind into being excited about something, even if you normally are not. That’s what I have found to help me the most. I do not take medication for my ADHD, but that’s not because I don’t believe in it. I do not take medication because I cannot tolerate it, or I would have. In one way that’s okay because it has made me develop the mindset that everything I do is worthwhile.”

Bryan, thanks for your time and great insights!  


Leslie is an ADHD Coach and holistic therapist working in South Florida.  If you want more help with ADHD, sign up for my free newsletter on my website and get your free tips to Overcoming Procrastination and Achieving Your Goals at: 


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What You Need To Know About Integrative Breathwork and Why You Need to Do It

October 30th, 2012

By Jacquelyn Small,

Founding Director of Eupsychia Institute

Breathwork is an ancient spiritual practice in both Eastern and Western traditions, widely known for its healing and transformative abilities.

This process of deep inner work raises our consciousness beyond society’s mass consciousness, or any programming we may have received.  It is an evocative experiential method that reveals to us our own rich subjective life where our honest truth resides.  We can become more conscious of what ails us, and gain access to the beauty and wisdom of our core Self. We’ve found that this process will take you into whatever dimension of consciousness you need to visit in order to broaden or heal.  This process can enhance any method of therapy people are utilizing and offers an experiential sense of anyone’s form of religion.

This journey inward can heal our self-defeating lifestyles by helping us make them conscious and releasing any pent-up energy collected around our unhealed issues. It has the power to heal our personal past, including early childhood trauma inflicted on us before we had language to process it.  This is because this method accesses and releases “cellular memory” where any suffering that still exists in body/mind may still reside.

Breathwork can also carry us into the expansive collective mind of humanity where universal spiritual awareness can be made known, bringing us a sense of our larger story as a human soul traveling through space-time.  When we can experience that we are “bigger than we look like,” and realize we are here for a divine purpose, a spontaneous healing can occur.  This is the beginning of a stronger spiritual life.

Through the use of music, deep breathing, and symbolic artwork, the deeper strata of the unconscious mind can open and pour out its creative gifts.  The two-hour musical journey (a carefully designed variety of evocative instrumental music and chanting) serves as a projection screen. It provides a way for participants to free associate so that they can recall whatever it is they need to make conscious and clear.  The merging of psychological health and our inner spirituality is the key to living beyond soul loss, emotional pain and addiction.

Eupsychia’s philosophy is that healing ourselves and helping others is all one process. Direct contact with the God-within, acceptance and forgiveness, self-empowerment, and finding one’s soul purpose and true life’s work are the focus of this work.

You will feel so good in this caring community that is created by sharing in this powerful inner healing and awakening.  You’ll be in a group of soul brothers and sisters you will feel you’ve always known.  Our world is starved for this kind of meaningful relating today.  So join us if you can!




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The ADHD Effects on Marriage with Melissa Orlov | Guest Blog

March 1st, 2012

I have had the pleasure of knowing Melissa Orlov over the past few years and when asked recently to write a “six word biography,” She wrote “Failed marriage resuscitated.  Now helping others.”  Melissa has blended her personal experience of coming back from the brink of divorce with an ADHD spouse with knowledge about ADHD in adults, becoming one of the top experts in how ADHD impacts relationships.  She runs an active online community on the topic, consults with couples struggling to change their marriage dynamics, teaches seminars to couples as well as professional therapists and counselors on the topic, and has written an award-winning book, The ADHD Effect on Marriage.  You can find more information at

As mentioned in my last Newsletter,  I have been taking a 7 week class with Melissa entitled The ADHD Effect on Couples this past month and thought it would be great if she would be willing to do a guest interview for my blog on the subject .  She graciously accepted and the following is the result;  (more…)

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The Integrative Breathwork Process; Its Description and Purposes

January 5th, 2012

As February is quickly approaching, I am beginning to get really excited about our upcoming weekend breath workshop, with Jacquelyn Small of the Eupsychia Institute.  Jacquelyn is a wonderful teacher (and has been my mentor for many years) as well as the author of many books on psycho-spiritual integration.  This is a great opportunity for those of you who want to access alternative ways of accessing the psyche, while deepening your inner work. The workshop will take place at the Bridge Hotel in Boca Raton on the week end of the 24th -26th. For many of you who are familiar with the integrative Breathwork process, which was developed by Jacquelyn, I know you are already looking forward to joining us.  For those of you who are not familiar with Breathwork, I asked Jacquelyn if she would write about the Breathwork process, and in response, wrote the following article;


By Jacquelyn Small

Today, many people are seeking more fulfillment in life. Today’s chaotic technological world is often too much for human psyches to contend with, without possessing more inner strength. Many therefore are yearning to find inner peace, more healing of one’s past, and are seeking more spiritual meaning and connection so they can align with their true purpose in life.

Turning inward to become conscious of what ails us, and further, to access the beauty of our inner core Self, is the healer of all human dysfunction and self-defeating lifestyles. This means we need methods that can take us inward to learn about our rich subjective life. The crying need is to gain a more universal understanding of reality and of human nature, which automatically grounds us in our truth and natural confidence.  If you recall, this was the quest of the Holy Grail.

Years ago, I discovered a method which is a powerful psychic opener that broadens our view of who we are and why we are here. I’ve named it Integrative Breathwork. It’s an adaptation of Holotropic Breathwork I co-taught with Stanislav Grof, M.D. for six years during the late ’80’s and early ’90’s. Through the use of evocative music, deep breathing, meditative contemplation, and symbolic artwork, the deeper strata of the unconscious mind opens and pours out its gifts. It is in this rich subjective life that all new creations first begin to stir, and to which we must continually return to be made afresh for every age.

Breathwork is an ancient spiritual practice in both the Eastern and Western spiritual traditions. It has the power to heal our personal past and to carry us into the expansive collective mind of humanity where all the great minds, universal spiritual teachings, our ancestral heritage, and our future unformed blueprints can be accessed. The fact that people have high moments of great revelation, inspiration, and ecstatic “peak experiences” during this process is proof that wisdom lives within us all.

The two-hour musical journey is a carefully designed variety of evocative music with no words that serves as a projection screen – a way to free associate so participants can feel and recall whatever it is they need to make conscious and clear. In an Integrative Breathwork session everyone has a different experience. For example, one person might go back in time and recall a serious automobile accident and release the pent-up terror they’ve been holding, while another might travel out-of-body to a sacred temple and relive a powerful spiritual initiation. This method transcends time and space, producing a mild, non-ordinary state of consciousness so we can experience these higher worlds directly.

Practiced within a safe therapeutic setting and with proper guidance, Integerative Breathwork accesses the brain where memory and emotion converge.  I know of no other therapeutic method more effective for experiencing the full gambit of our sacred human experience.

What people don’t realize is that we haven’t just repressed our old family issues and neuroses; we have repressed the remembrance that we’re divine as well, and that we have the power to be co-creators in the world.

We hope that you will join us for this very unusual and meaningful weekend with members of your soul family.  The time is right to do this enlightening inner work.

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Hanging in the Dangle Between the Old and The New

October 24th, 2011

Life transitions and times of transformation are something that my friend and mentor, Jacquelyn Small, often refers to as “hanging in the dangle”.  

I asked her if she would write a description of this concept for my newsletter, which is all about transformation.  She graciously responded with the following article:

Transformation does not occur incrementally like skill building does, where we get better and better at something everyday. Transformation is shifts in consciousness that happen through sequences of death and rebirth;  we die to the old and awaken to a whole new way of being.  And believe me:  this is not always fun!  When we die to some way we’ve always been, there nearly always follows a feeling of depression.   (more…)

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