ADHDer thriving: How to transform ADHD into your unfair advantages?

Slow, lazy, chaotic, uncontrollable, inattentive, lousy memory, weird……

ADHDers are familiar with these labels. 

But once they see the whole picture of their nature, the landscape of their lives will change forever. 

Controversial Facts about ADHD

ADHD stands for Attention Deficit Hyperactivity Disorder, involving difficulty in staying focused, paying attention, controlling behavior, and hyperactivity. 

According to sciencedirect.com, 8% of the world’s population has ADHD. 

There are two facts in Michael Joseph Ferguson’s book The Drummer and the Great Mountain caught my attention:

• It’s estimated that 30% to 50% of people with ADD/ADHD use drugs and alcohol to cure their ADHD symptoms. 

• A study shows that close to 50% of the people currently in US prisons have ADHD.

But wait. 

What do Albert Einstein, Leonardo da Vinci, Thomas Edison, Galileo, Beethoven, Mozart, Vincent Van Gogh, Abraham Lincoln, Dwight Eisenhower, Henry Ford, Nikola Tesla, Richard Branson, and countless other celebrities have in common? 

ADHD. 

For many, it is a curse. 

For many, it is a blessing.

To understand what makes this huge difference, we must dig deeper. 

Old Perspective vs. New Perspectives

Is ADHD an illness? 

It depends. 

Depends on what? 

Your perspective.

World Health Organization (WHO) and the American Psychiatric Association recognize ADHD as a medical disorder. 

A disorder is a condition where the brain’s normal functions are disrupted. 

If your perspective is aligned with the medication perspective, the answer is yes. 

But from an individual perspective, the answer is ultimately up to you. 

I am not saying you should avoid diagnosis and medication. 

But ask yourself this question: 

Which perspective empowers you?

You can perceive yourself as “to-be-cured” or as someone uniquely gifted. 

Old perspective

The old perspective regards ADHD as a simple behavior disorder.

The term ADHD solely focuses on symptoms, lacking personal empowerment. 

It doesn’t offer a broader perspective to recognize your unique gifts for contributing to the world.

In the past few decades, thanks to some people’s relentless hard work and ingenious insights, a new ADHD perspective has emerged. 

New perspective

A new definition

Dr. Thomas E. Brown proposed a new ADHD definition:

ADHD is a complex syndrome of developmental impairments of executive functions, the self-management system of the brain, a system of mostly unconscious operations.

These impairments are situationally variable, chronic, and significantly interfere with functioning in many aspects of the person’s daily life. 

The model developed by Brown includes six executive functions:

• Activation: organizing tasks and materials, estimating time, prioritizing tasks, and getting started on work tasks.

• Focus: focusing, sustaining focus, and shifting focus to tasks.

• Effort: regulating alertness, sustaining effort, and processing speed.

• Emotion: regulating alertness, sustaining effort, and processing speed.

• Memory: utilizing working memory and accessing recall.

• Action: monitoring and regulating self-action.

ADHD-related executive function impairments are primarily due to a “chemical imbalance” in the brain.

The biochemistry explanation of ADHD

To understand what causes ADHD biologically, we need to import two terms: Neurotransmitter and dopamine.

Neurotransmitters are “messengers” that carry signals (thoughts and emotions) to brain cells, muscles, and other body parts through neural networks. 

Dopamine is the primary neurotransmitter affecting mood, focus, motivation, and learning. 

Based on all of the current scientific evidence, ADHD symptoms are primarily the result of genetically lower levels of dopamine. 

In other words, ADHDers’ brains don’t produce enough dopamine or use it efficiently to run executive functions. 

That’s why you feel chaotic, unmotivated, and easily lose focus.

What can change the dopamine level of ADHDers’ brains?

If a task or idea is interesting, it stimulates a small dopamine release, increasing your ability to focus on it. 

If a task or idea lacks interest, it can be quite challenging to muster the focus needed to stick with it.

In this way, dopamine impacts your thought patterns significantly. Your brain is inclined towards thoughts that trigger dopamine release, particularly when dopamine levels are low. 

Hence, the impact of dopamine on our lives is truly remarkable.

Boredom > Low dopamine level > Lack of focus&unmotivated > Impaired executive functions 

Interest > High dopamine level > Focus&Motivation > Unimpaired executive functions 

You must notice that “having an interest” or “lack of interest” is the key to triggering the reaction chain.

ADHD isn’t a deficit of attention but a deficit of control over one’s attention. 

That’s why many people don’t perceive ADHD as a disorder.

In their book ADHD 2.0, Hallowell and Ratey explain that ADHD results from having a brain that works differently from those of neurotypical people. 

They also disagree with calling ADHD a disorder because it isn’t a purely negative condition. 

Instead, they prefer “variable attention stimulus trait” as a more accurate and less judgmental label.

ADHDers are people who have an interest-based nervous system. 

They respond to things that intrigue or activate them, and then they can get “in the flow.” 

A task’s importance is much less significant than how interesting it is for them.

Two types of brains 

There are two types of brains: the neurotypical brain and the neurodivergent brain.

ADHD people have neurodivergent brains, which have a different way of seeing, learning, and feeling than the neurotypical brain. 

The neurotypical brain functions in a linear way. 

The neurodivergent brain functions in a circular way but lives in a linear world.

We all live in a linear world. 

So, when the brain doesn’t function in a linear way, it is labeled a disorder.

However, the fact is that ADHDers have differently wired brains.

“ADHD is not a disease that can be cured; it’s a condition that represents a differentness in the way that left-handedness is different.” 

–Letitia Sweitzer The Elephant in the ADHD Room

The hunter-farmer theory and creator-type theory

Thom Hartmann first proposed the hunter-farmer theory of ADHD.

Simply put, the hunter-farmer theory proposes – people with ADHD are actually hunter-types, who have inherited certain genetic traits and tendencies from hunter ancestors that would have been positive attributes necessary for survival.

In his new book ADHD and the Edison Gene, Thom Hartmann explains hunter-types are people by nature:

• Enthusiastic
• Creative
• Disorganized
• Non-linear in their thinking
• Innovative
• Easily distracted and open to new stimuli
• Capable of extraordinary hyperfocus
• Understanding of what it means to be an “outsider”
• Determined
• Eccentric
• Easily bored
• Impulsive
• Entrepreneurial
• Energetic

As you can see, all these qualities lead them to natural creators. 

That’s why I prefer to use the word creator-type for ADHD. 

If you have ADHD traits, you are meant to be a creator. 

It is your nature to create, explore, discover, innovate, and lead. 

No wonder so many ADHD people became big names, as shown at the beginning of this article. 

Those people would not label themselves as having a “disorder” but willingly acknowledge they are different. 

After all, ADHD represents a set of traits, conditions, and natural tendencies.

With some awareness, these same traits (which are often labeled “ADHD” symptoms) can also be extremely valuable to others as well. 

Embrace and Develop your uniqueness. 

Dare to be different and unique because you are indeed different and unique. 

“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” 

– Albert Einstein

Should you get an ADHD diagnosis (if you still haven’t)? 

Again. It depends. 

You should if your symptoms are severe or co-exist with disorders like depression, anxiety, or PTSD. 

If your symptoms are mild (like me), you could but don’t have to. 

The diagnosis of ADHD puts a name to the challenges you’ve been facing since long ago. It could be a relief. 

However, while the label “ADHD” may assist physicians in prescribing medication, it does little to offer a meaningful perspective on the full range of individual traits.

I came across the concept of ADHD many years ago and noticed some of my characteristics agreed with its symptoms. 

Having done some research, I decided not to get diagnosed. 

Instead, I have been trying a natural approach to manage it myself. 

Perceiving myself as different and unique (instead of “broken”) has empowered me greatly in these years. 

Why should the natural approach be your primary choice?

ADHD medication, although sometimes effective briefly, frequently conceals the underlying physiological issues responsible for our focus and hyperactivity challenges.

An unhealthy diet, inadequate sleep, and lack of exercise can significantly worsen symptoms associated with ADHD. 

The natural approach proves more potent than medications (particularly in the long run), offering the additional advantage of enhancing your general health. 

One stone kills two birds.

I will show you details about the natural approach in the next section. 

A Holistic Solution for Transforming ADHD

Your life is a series of interconnected pieces. 

That’s why this solution is designed on a holistic approach – where all individual parts are interconnected, all interconnections complement each other and collectively comprise a whole greater than the sum of its parts. 

Treat it as your transformational map and create your action plan accordingly. 

Like rolling snowballs, you only need to create the initial momentum, and then the balls will keep rolling naturally. 

Three core strategies 

• Identify and develop your unfair advantages 

• Identify and develop core skills you’d like to master 

Some people only focus on one instead of all three, but with or without ADHD traits, personal transformation is a fractal system.

True transformation can only happen by looking at the whole picture, recognizing the points where they intersect, and making adjustments to enhance your life as a unified whole. 

Create an ADHD-friendly environment intentionally 

In his book Atomic Habits, James Clear explains the link Between environment and behavior. 

If supportive people and systems surround you, your transformation will be much more effective. 

Your environment is the multiplier of other strategies. 

• Seek an interest-based career or start your own business

Creator-types are people with very low boredom thresholds. 

It’s that simple. 

The 9-to-5 jobs can benefit them by providing external structures. 

It’s OK to gain some experiences and skills as an employee, but if your job doesn’t align with your interests, you’ll become a body without vitality and spirit sooner or later.

For creator-type, interest is a “YMYL” issue. 

Build on your strengths and choose a career that aligns with your energy and the constant flow of new ideas you likely experience daily.

Do you know that many people with ADHD are entrepreneurs? 

Setting up your own business also means you can set your own timetable. 

Solopreneur or one-person business is a very good starting point. 

If you don’t feel you can do that right now, try to aim for something creative and offer flexible hours.

• Life partner

To be fair to you both, you should tell your life partner about your special conditions. So that you could figure out how to make your partnership work.

For instance, I am not a big fan of cooking, so my wife takes up this part. But I do enjoy washing dishes while listening to audiobooks. Both of us are happy with this arrangement. 

I want to share a real-life case for those still hesitant about this “sharing conditions” thing.

One day, my wife felt tired from cooking. So I had to cook the next dish.

While waiting for the dish to be ready, I got bored and went to the study room to read my emails. 

When I read something interesting, I became hyper-focused. It was not until I heard my wife’s scream that I realized that the dish had been burnt. 

Knowing my special conditions, my wife did not bombard me with a ton of mean words. 

She simply said: “Next time, don’t leave the kitchen when cooking”. Then she started to prepare another dish as a replacement. 

How lucky I am to have an ADHD-friendly life partner!

• Physical environment 

It’s tough for creator-types to live in a noisy physical environment. When you choose living or working locations, keep that in mind. 

Go into nature at least once a week, preferably every day. 

Clear everything on your desk except those necessary for your study or work. 

Keeping your environment free of clutter and other messes helps you focus.

Identify and develop your unfair advantages 

“Everything is dual; everything has poles; everything has its pair of opposites; like and unlike are the same; opposites are identical in nature but different in degree; extremes meet; all truths are half-truths; all paradoxes may be reconciled. ” 

–Principle of Polarity from Hermes Kabylion

Why can ADHD be your unfair advantage？ 

The authors of ADHD 2.0 describe ADHD as a condition of opposite extremes—for every exceptional challenge that people with ADHD face, they have an exceptional strength to balance it. 

In other words, all ADHDers have built-in superpowers when they are born. 

But because their challenges close their eyes to their strengths, most don’t realize that.

All of those symptoms— inattention, hyperactivity, impulsivity, emotional sensitivity, daydreaming, etc.— can manifest as highly beneficial traits in many aspects of one’s life. 

Here are nine advantages of having ADHD: 

• Creativity 

The link between creativity and ADHD is so clear that the term ADHDer can be replaced by creator-type. 

The lack of focus characteristic in ADHD is ideal for situations that require creativity. 

This is because a constantly distracted mind is always jumping from one idea to the next without settling on one thing. 

Work smarter, not harder. People with ADHD should often aim for less effort and find more innovative solutions. 

• Hyperfocus

A special kind of hyperfocus is a psychological state that Mihaly Csikszentmihalyi famously called “flow.” 

When creator-types are interested, they can fall into “the flow” easily and stay in that situation for a long time. That’s how they make outstanding achievements. 

• Vision

They can envision far into the future effortlessly. 

Once they decide on a goal, they pursue it relentlessly until it is achieved. 

Because we can think and see ahead of others, one of the greatest gifts creator-types can offer the world is “inspiration.” 

• Energy 

While hyperactivity may pose challenges in contexts requiring calmness and quiet, like during study, traffic, or work, this surplus energy can be redirected to be beneficial. 

• Sensitivity

Those who are easily emotionally excited (negatively or positively) tend to have high levels of empathy. 

Being easily irritated by things or prone to overreaction also indicates a sympathetic nature. 

• Intuition 

Constantly distracted by things implies a certain level of perceptiveness to one’s surroundings. 

Individuals with ADHD can grasp all the nuances of an environment, situation, or person, translating into an intuitive ability that can benefit them in various aspects of their lives. 

• Enthusiasm 

Impulsivity, if uncontrolled, can result in harmful consequences. 

Yet, in appropriate conditions, impulsivity motivates individuals with ADHD to pursue their desired goals in life. 

• Observing  

Individuals with ADHD are astute observers. 

They can carefully examine a scene and notice details others may overlook. 

Their constant scanning of the environment ensures that even the tiniest details do not go unnoticed. 

• Risk-taking

People with ADHD tend to be risk-takers. 

They often lack the patience to carefully consider and evaluate potential risks, which allows them to avoid overthinking.

Instead, they promptly spring into action to complete tasks, driven by the potential benefits of taking risks.

This risk-taking may lead to positive outcomes in various domains, including financial decisions, interpersonal relationships, and recreational activities.

It is essential to remember that risk-taking is an inherent ability of ADHDers. They can effectively manage this tendency with appropriate awareness and proactive measures. 

Not every creator-type has all these advantages; those who don’t have hyperactivity symptoms may not have much energy. 

However, every creator-type can identify at least five traits from the above list as personal unfair advantages. 

Identify core skills you’d like to master 

If creator-types have those unfair advantages, why do so many creator-types struggle to make ends meet or even worse?

There are three reasons.

The first is the Bucket Theory, also known as the Short Board Theory, a classic management science principle. 

Its core idea is that the amount of water a bucket can hold is not determined by the tallest piece of wood on the bucket wall but by the shortest piece of wood. 

You need more than good writing to establish a business based on writing. You must master other skills, including engagement, audience building, monetization, time and project management, idea generation, and resource systems. 

In the long run, the effectiveness of writing business is decided by the weakest of those skills.

That’s why you need to identify and develop them.

The second reason is that creator-types have some challenges in nature, which may seem a piece of cake for others. 

Do you remember those executive functions and their associated skills in the Brown model that I shared above?

The prefrontal cortex (the front of the brain) houses these executive functions and core mental skills. 

Every creator-type has to master these core skills to create an effective self-management system to support their success. 

I call them creator-type disciplines. 

Depending on your weak points or lifestyle, you may need some of these skills more than others.

I will talk about the third reason later.

Five creator-type disciplines  

1. Memory and attention

Attention and memory are inextricably linked.

Paying adequate attention in any given moment is critical to creating memories.

When a memory is created, it follows a path that starts with attention or awareness, at which point the information enters into the working memory, then the short-term memory, and finally, the long-term memory for extended storage. 

One of the biggest challenges for creator-types is that they generally do not excel at working memory.

Why?

The prefrontal cortex is in charge of everyone’s working memory function. 

However, for creator-types, executive functions, including working memory, are impaired. 

According to the memory chain:

Attention (focus) > working memory > short-term memory > long-term memory

When working memory is impaired, the memory chain is broken. 

That’s why you walk into another room and have no clue why you went in there, forgetting brilliant ideas came to you seconds ago and forgetting to follow instructions you just received.

Improve working memory strategies

• Stay away from short videos

This strategy may surprise some people who don’t think there is a relationship between short-form videos and attention. 

They are wrong! 

The constant switching between tasks, being overwhelmed with information, needing to focus on multiple things at once, and feeling mentally exhausted from watching too many short videos can all lead to a decline in working memory.

Moreover, dopamine deficiency is often the prime reason for our ADHD challenges. Besides a genetic predisposition to lower dopamine levels, long periods of hyper-stimulation can also deplete dopamine.

I have never used short video apps.

I know what damage they can do to creator-types.

No matter how good these contents are, they won’t be able to compensate for the damage they cause to our working memory. 

Non creator-types won’t be affected as much as creator-types by watching short videos. 

To creator-types’ working memory, short videos are poisonous. 

If you are still addicted to short videos after reading this article, none of the other strategies matter much. 

• Physical Exercise

Regular physical activity has been shown to enhance cognitive functions, including working memory. 

It’s best to do about 30 minutes of exercise that elevates the heart rate. Yet 10 minutes of stretching or a short walk also have positive results. 

As I mentioned, dopamine is responsible for focus. During a cardio activity (like running), our brain gets flooded with dopamine.

Regarding effectiveness, outdoor exercises (especially in nature) are always better than indoor exercises. 

• Adequate and quality sleep 

Ensuring you get enough rest can help improve your working memory by allowing your brain to recover and process information more effectively.

Many people have to sacrifice their sleep for work unwillingly. 

So again, creating an ADHD-friendly environment is so essential. 

Without it, you don’t have the autonomy to decide and protect your sleep. 

• Healthy Diet

The ideal creator-type diet consists of the following: 

• Higher protein and lower carbohydrates

• Omega-3 fatty acids (fresh fish or supplement) 

• Healthy fats and oils

• A mix of live greens, vegetables, fresh fruits and whole grains

• Avoid coffee 

• Free of artificial colors, flavoring preservatives 

Why avoid coffee? 

While coffee is a stimulant, there is increasing evidence that it may strain your adrenal glands and deplete essential nutrients from your body.

Too much coffee may also cause anxiety, a symptom that often co-exists with ADHD.

If you have to drink something other than water, try green tea or coconut water.

• Mindfulness and Meditation

Practicing mindfulness and meditation can help improve concentration and focus, enhancing working memory capacity. 

By training the mind to stay present and avoid distractions, you can improve your ability to keep information in the short term. 

• Puzzles and Games

Engaging in activities that challenge the brain, such as puzzles, strategy games, and memory-based games, can help strengthen working memory. 

These activities require using working memory to plan, strategize, and remember information.

• Repetitive Transcranial Magnetic Stimulation (rTMS)

Although still in the research phase, some studies suggest that rTMS, a form of non-invasive brain stimulation, may improve working memory, particularly when applied to specific brain areas.

This tip is more of a reminder than a strategy: keep an eye on cutting-edge technology advancement.

• Visualization

Because of how ADHD people’s brains function, they need a visual learning experience to perform. 

Images, infographics, (long-form) videos, and mindmaps are all helpful for their memory.

2. Organize and plan

Projects lacking clear organization can be overwhelming, leading to avoidance. 

Similarly, insufficient planning can make starting a task seem impossible. 

These issues often result in increased procrastination.

• Everything in your home or office has its home 

For physical things, this strategy is simple yet powerful.

If you need something, go to its home. 

After using it, put it back in its home. 

Keep a comprehensive checklist for things in drawers and boxes.

Do a big clean-up and tidy-up every two weeks or every month.

• Use all-in-one productivity tools

I have found the digital management system to be the most effective tool for lifestyle planning and scheduling.

I use Notion. All my workflow and “lifeflow” are based on it. 

Although I have to spend nearly a month designing my personal Notion OS, once it’s done, I know what to do next and don’t need to worry about whether I should or shouldn’t do something. 

Daily rituals, identity, vision, purpose, goals, projects, schedules, idea generation, content management, resources, and workflows are all in a single OS, and all are aligned. 

What’s more, it is developing workflow agent functions (GPTs in working scenarios) with the boost of the latest AI. 

You can use other productivity tools like Notion. But Notion’s ecosystem is vibrant and beginner-friendly– its free version is good enough (at least for me). 

3. Mental flexibility

One of the biggest challenges for creator-type is mentally switching tracks as quickly and fluidly as complex tasks often require. 

This is compounded if strong feelings and emotions are related to the task or idea. 

• Flexible problem-solving 

Creator-types excel at lateral thinking, which is the ability to connect divergent ideas that most people would not link. 

That’s why creator-types can find out-of-box solutions. But they also tend to be hyperfocused, so sometimes new perspectives are difficult to surface. 

There is a Chinese idiom: Go down a path until you hit a wall. 

It metaphorically means stubbornly following a wrong path until you reach a desperate situation or not giving up until facing a severe blow. 

When you struggle for a while, remember to use mindfulness and meditation–a strategy for supporting your “gear-switching” function or going out for a walk!

• Perspective taking 

The ability to hold two different ideas in your mind at once can be challenging for creator-types due to their mind’s tendency to land on or stick to the most emotionally charged idea. 

However, creator-types can also be very empathetic and sensitive to others’ needs. (One of the unfair advantage!)

Calm your mind to see other perspectives. 

Pause, breathe deeply, and give yourself time to step outside the box. 

• Practicing improvising 

Changing your work environment or location can help stimulate creativity and adaptability by providing a new environment for problem-solving and brainstorming.

Changing your commute route can expose you to new sights and experiences, challenging your brain to adapt to unfamiliar surroundings.

Spontaneously delivering speeches can improve your ability to think on your feet, adapt to unexpected situations, and communicate effectively in various contexts.

Improvising dancing can encourage you to think creatively, adapt to different music styles, and express yourself in new ways.

4. Emotion management

Creator-types tend to have a significantly harder time managing the intensity of their emotions.

A very effective way to manage negative emotions is to use a technique developed by Phil Boissiere, author of Thriving with Adult ADHD.

It is called the 3×3 Method and has proven helpful for thousands of people. 

When you are feeling negative emotions or stress or worrying about the future or the past, you can use the 3×3 Method to get back on track immediately. 

3×3 Method technique

1. Identify three physical objects in your environment. 

They can be anything—your desk, a water bottle, a person, a pen, the wall. 

2. Name one of the objects, take one deep breath, and exhale. 

Then repeat with the second object and then the third object. 

For example, “That’s a water bottle (take a deep breath in and then exhale). That’s a pen (take a deep breath in and then exhale). That’s a chair (take a deep breath in and then exhale).” 

And that’s it. The technique very quickly turns off your overactive mind by bringing you back to the present, and the deep breaths quickly calm the nervous system. 

The mind and body are inextricably linked and affect each other directly, so taking care of your physical needs, like sleep, diet, and exercise is important. 

5. Mastery

The fifth and final discipline is mastery. 

Creator-types often have too many interests, so they easily fall into the trap of “knowing everything but mastering none.”

This is actually the third reason for the “struggle to make ends meet.”

How to reach mastery?

1. Understanding yourself

Explore more about yourself by using MBTI or Human Design. 

2. Identify your domain of mastery

Don’t focus on a field or niche perspective; focus on a mastery perspective. 

3. Identify three interests to master (as a starting point)

One that has the potential to make you money (one that has already made someone money).

One that you can’t stop thinking, researching, and talking about.

One that benefits or compliments your other interests. 

4. Find 1-3 mentors or role models for each interest to learn, analyze, and imitate. 

5. Start absorbing, curating, and sharing like crazy.

If you want to dig deeper into the topic of mastery, read the book Mastery – The Keys To Success And Long-Term Fulfillment, written by George Leonard.

Final Words

The unfair advantages and strategies you’ve learned here won’t make a difference unless you actively implement them in your daily life. 

Think of it like having a set of powerful tools in your toolbox–it’s only useful if you actually use it to build something. 

So, apply the insights and strategies you’ve gained here to your transformation. 

That’s where the real magic happens.