Impulsivity and ADHD
By Jeffrey S Gallup MA LPC-S NCC CFMHE
Impulsivity occurs when a person makes a decision quickly without considering the consequences. This is a hallmark trait of Attention Deficit Hyperactivity Disorder (ADHD). For example, your child sets the table for dinner, and before the plates are on the table, your child is off feeding the fish. How does a parent whose child engages in this behavior rein them in and help them think before acting? Increased exercise, improved sleep patterns, and cognitive restructuring are three techniques we will explore in this article.
How Exercise Helps ADHD and Impulsivity
An increase in exercise may help the child focus and attend to decision-making by decreasing their overabundant need to move and be a part of everything around them. Not only does exercise help reduce a child’s overall energy level, but it also provides various other benefits. Most parents do not realize how much time their child spends in front of a screen (TV, Video, Wii, DVD, computer, etc.)
There are several ways to get your child to exercise more, including encouraging free play and going to a park or a recreational center. Another way to get your child up and going without complaint is through team sports. In addition to exercise, your child learns a skill and practices teamwork, social networking, and patience. Many community centers, recreational centers, and local gyms offer low-cost or free child-based activities.
The Benefits of Sleep for Executive Functioning and ADHD
Children diagnosed with ADHD often show a pattern of disrupted sleep. Anyone with increased fatigue will have more difficulty making good decisions or attending to one task long enough to complete the job. As children grow, they need varying amounts of sleep. Preschoolers require between 11 and 13 hours; school age (5 to 10 years old) need 10 to 11 hours of sleep, while adolescents need 8.5 to 9.25 hours. There are several methods to help ensure that your child is getting the rest they need.
Make sure that your child is comfortable. Is it time to flip the mattress or change the pillows? How is the lighting in your child’s room? Please talk with your child about what makes them most comfortable. Aim for the same bedtime each night. Combine this with reading a book, watching a movie, or other before-bed calming activities. A routine will help to set their biological clock telling them that bedtime has arrived and it is time to sleep.
Cognitive restructuring involves helping your child to think in new ways to reduce impulsivity.
Teach your child three keywords: Stop/Think/Act. This method is meant to help keep a child diagnosed with ADHD focused on the activity at hand. This must be practiced and reinforced often to be as effective as possible.
STOP
The first step is –Stop. Gently direct your child to stop their impulsive action. Get your child’s attention focused on you.
Think
Then ask them to – Think. Ask your child, “What is going through your mind right now.” Please help your child remember what they were doing before being sidetracked. Listen to your child’s answer. This is not the time to lecture.
ACT
Then– Act. Please help them to create a new plan or a way to follow through with their original action. Give them immediate support and positive feedback for following through with their plan. Practicing the Stop/Think/Act method will result in learning new and better behaviors. At the same time, they internalize a new way of making decisions.
Additional Recommendations for this Skill
As your child sets the table, you notice that they have stopped without all the plates on the table and are now looking into the fish tank. Gently ask them to stop, come and speak to you. Then kindly ask them what they thought as they went to the fish tank. Using questions directs them to complete their task of setting the table. Please encourage them to act and praise them for completing their original undertaking.
Ready to get ADHD Therapy or ADHD Testing with a Skilled Therapist or Psychologist?
These ideas can go a long way to improving your child’s ability to remain focused. Consult with your child’s pediatrician or a therapist can gain more pictures or information. If you are looking for testing services, therapy, or additional support, our therapists and counselors are happy to support you. Get started with services in Arlington, TX and start helping your child improve their impulsivity and executive functioning skills.
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Other Services at Mansfield Counseling in Arlington, TX
In addition to ADHD assessment, Mansfield Counseling offers a wide range of services to meet you where you are in your journey. These services include:
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Works Cited:
http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need - How Much Sleep Do We Really Need? – National Sleep Foundation, June 29, 2010