The Power of an ADHD Sensory Diet for Extra Focus

Posted on 11/08/202311/08/2023 by David Taylor

A wonderfully insightful post by one of our expert coaches Anna Daphna.

Jul 31
6 min read

The Power of an ADHD Sensory Diet for Extra Focus

Brain

What is a Sensory Diet?

Think of a sensory diet as a menu for your senses. Just like how a balanced diet provides you with the right nutrients to nourish your body, a sensory diet offers a variety of sensory experiences to nourish, regulate your senses and prolong your focus.

Imagine your senses as different taste buds, each craving a different flavour. Some days, your sense of touch might crave gentle textures like a soft blanket or a warm bath, just like how your taste buds might crave something smooth and creamy like ice cream. Other days, your sense of movement might desire exhilarating experiences like swinging or jumping on a trampoline, similar to how your taste buds might yearn for something exciting and adventurous like a spicy dish.

Just like a well-planned menu, a sensory diet includes a range of activities that cater to the needs of your senses throughout the day. It can include activities such as deep pressure techniques, fidget tools, calming music, or engaging in physical exercise. By following this “sensory menu,” you can provide yourself with the right mix of sensory input to feel balanced, focused, and calm.

Just as you choose different dishes from a menu to satisfy your cravings, a sensory diet allows you to choose activities that provide the sensory input your body needs to function at its best. Remember, everyone’s sensory diet is unique, so it’s important to explore different options and find what works best for you.

So, think of a sensory diet as a flavourful and personalized menu for your senses, ensuring that they are satisfied and nourished to help you navigate the world around you with greater ease and comfort.

Why is it important to get your Sensory Diet just right?

As an ADHD, executive function and high performance coach and psychologist, I have witnessed the transformative impact of sensory diets on many children, adolescents, and adults with ADHD.

Today, I’ll share with you some of the top 30 examples of sensory diet activities tailored to each age group. But before we delve into the examples, let’s explore the importance of understanding sensory diets and why it they are essential if you or your child have traits of ADHD.

Understanding Sensory Diets and ADHD

ADHD Brain

ADHD is commonly associated with impulsiveness, emotional dysregulation, hyperactivity, and a lack of focus. By implementing a sensory diet, individuals with ADHD can benefit from sensory strategies that assist with the regulation of their sensory needs and which are designed to address sensory processing difficulties offering structured and intentional sensory experiences that help regulate the nervous system.

Here are some reasons why sensory diets are important for people with ADHD:

1.Focus and Attention

Sensory diets can help individuals with ADHD improve their focus and attention by providing sensory input at different times throughout the day. By participating in sensory experiences, individuals can redirect their attention and enhance their ability to concentrate on tasks. can help them stay more engaged and alert, reducing distractions and improving their ability to concentrate on tasks.

2. Enhanced Self-Awareness and Sensory Integration

A sensory diet encourages individuals to become more attuned to their sensory preferences and sensitivities. This heightened self-awareness empowers them to proactively use sensory strategies to improve emotional and sensory self-regulation. Sensory diets can teach individuals with ADHD how to recognize and self-regulate their sensory needs as well as improve their sensory integration skills. By engaging in activities that stimulate different senses, such as proprioception (body awareness), vestibular (balance), and tactile (touch), individuals can enhance their sensory processing abilities. This can lead to better coordination, motor skills, and body awareness.

3. Sensory Self-Regulation

Many individuals with ADHD struggle with emotional regulation and experience heightened emotional responses. Sensory diets provide the right balance of sensory input to help individuals with ADHD regulate their sensory experiences. By engaging in sensory-rich activities, they can reduce feelings of restlessness, anxiety, and overwhelm. By incorporating activities that provide the right amount of sensory input, such as as deep pressure techniques, sensory breaks, or engaging in soothing sensory experiences, they can learn to better manage their energy levels, reduce restlessness, and improve their self-control. These activities can help alleviate anxiety and promote a sense of well-being. Sensory diets can, therefore, serve as a collection of coping mechanisms that individuals can turn to in various situations for managing stress, frustration, and sensory overload.

4. Improved Social Interaction

When sensory processing is improved, individuals with ADHD can better manage social situations, leading to improved communication and relationships with peers, family, and friends. It’s important to note that sensory diets should be individualized and tailored to each person’s specific sensory needs and preferences. Consulting with specialists experienced in sensory integration therapy such as occupational therapists can help create an effective sensory diet plan.

Common Mistakes Regarding Sensory Diets

Common Mistakes

While sensory diets offer valuable benefits for individuals with ADHD, there are common mistakes that can be avoided:

1. One-Size-Fits-All Approach

Every individual’s sensory needs are unique, so it’s essential to create personalized sensory diets that cater to their specific preferences and sensitivities.

2. Overlooking Individual Preferences

Ignoring an individual’s likes and dislikes when planning a sensory diet can lead to disinterest and reduced engagement. Including their preferences empowers them to take ownership of their sensory experiences.

3. Inconsistency

Consistency is key to reaping the benefits of a sensory diet. Skipping sensory activities or failing to maintain a routine may hinder progress and disrupt sensory regulation.

4. Relying Solely on Fidget Toys

While fidget toys can be helpful, relying solely on them neglects the diverse sensory needs that individuals with ADHD may have. A balanced sensory diet should encompass a wide range of activities targeting different sensory systems.

5. Ignoring the Impact of the Environment

Neglecting the sensory environment is a common oversight. The sensory diet should extend beyond individual activities and include modifications to the physical surroundings to minimize distractions and enhance sensory regulation.

Top 30 Examples of Sensory Diet Activities

Now that we understand the importance of sensory diets and have addressed common mistakes, let’s explore some of the top 30 examples of sensory diet activities tailored to each age group.

Children (Ages 6-12):

Sensory Room

1. Tactile Play

Play with textured materials like playdough and kinetic sand to develop tactile sensitivity.

2. Swings and Monkey Bars

Outdoor play on swings and monkey bars provides essential vestibular input, promoting balance and coordination.

3. Mini Trampoline

Jumping on a mini trampoline helps release excess energy and improves focus.

4. Calming Corner

Create a calming corner at home with cozy pillows and soft lighting to retreat and unwind.

5. Weighted Blanket

Use a weighted blanket for deep pressure input, aiding relaxation and anxiety reduction.

6. Fidget Toys

Provide various fidget tools, such as stress balls or squishy toys, to keep little hands busy during seated tasks.

Adolescents (Ages 13-18):

Safe and Sound Protocol for Focus

7. Exercise Routine

Engage in regular physical activities like yoga, jogging, or dancing to promote self-regulation.

8. Noise-Canceling Headphones

Use headphones to minimize auditory distractions in busy environments.

9. Quiet Study Area

Create a designated study area with minimal distractions to enhance focus during homework or study sessions.

10. Scented Candles or Essential Oils

Use aromatherapy to create a calming atmosphere and reduce stress.

11. Balance Boards

Utilize balance boards or wobble cushions for subtle proprioceptive input during seated tasks.

12. Chewable Jewelry

Provide chewable necklaces or bracelets to satisfy the need for oral stimulation.

Adults (Ages 18+):

Meditation

13. Mindfulness Meditation

Incorporate mindfulness practices to enhance self-awareness and reduce stress.

14. Sensory Garden

Spend time in nature, surrounded by different textures and scents to soothe the mind.

15. Sensory Breaks

Take short sensory breaks during work hours, engaging in activities like stretching, deep breathing, or doodling.

16. Desk Fidgets

Keep desk fidgets like stress balls or fidget cubes to promote focus during desk-based tasks.

17. Calming Music

Listen to soothing music to enhance relaxation and concentration.

18. Adult Colouring Books

Engage in colouring activities to unwind and promote mindfulness.

For All Ages:

Sensory Diet for More Focus

19. Body Socks

Slip into a body sock for a calming, deep pressure experience.

20. Wall Push-Ups

Perform wall push-ups to provide proprioceptive input to the upper body.

21. Scented Lotions

Use scented lotions with calming fragrances like lavender or chamomile.

22. Tangle Toys

Tangle toys offer a quiet and engaging way to keep hands busy.

23. Texture Exploration

Explore different textures with a sensory bin filled with rice, beans, or water beads.

24. Nature Walks

Take a leisurely walk in nature to connect with the environment and promote grounding.

25. Handwriting on Different Surfaces

Practice handwriting on various textures like sandpaper or fabric.

26. Resistance Bands

Use resistance bands for physical activity to promote body awareness.

27. Compression Clothing

Wear compression garments like compression vests or shirts to provide steady deep pressure.

28. Scented Playdough

Make scented playdough using essential oils to engage multiple senses during play.

29. Guided Imagery

Engage in guided imagery exercises to promote relaxation and mental clarity.

30. Mindful Eating

Practice mindful eating by paying close attention to the sensory experience of eating, such as taste, texture, and smell.

Following a sensory diet is a powerful and essential approach to support neurodivergent individuals. By providing intentional and personalized sensory experiences, sensory diets help regulate the nervous system, manage better emotions and maximise focus.

Useful Websites:

Sensory Intelligence

Book a Complimentary Consultation with Anna

41 Ways to Manage Impulsivity for Children, Adolescents and Adults with ADHD

Posted on 04/12/202208/02/2023 by David Taylor

By Anna Daphna Coaching.

Impulse control is our ability to stop and think before we say or do something. It is, therefore, a significant factor in our personal, professional and social development. People with a diagnosis, suspicion or traits of attention deficit hyperactivity disorder (ADHD) might have response inhibition or impulse control challenges. This is due to their potential executive function challenges and emotional dysregulation. We must remember that impulsivity and immediate reactions to particular situations, words and actions without foresight, is a natural aspect of learning and development. Nevertheless, it becomes an issue when repetitive consequences and external pressures do not impact the individual’s behaviour management. In this article, we will discuss impulse control and specific ways to help control impulsive behaviour for children, adolescents and adults. We know now from studies on neurodiversity that it takes, on average, 66 reiterations for brains that are wired differently to build new habits. This also depends on habit difficulty and/or other comorbidities. The best way, therefore, to use the strategies that will follow is with ADHD coaching. These are not standalone strategies or accommodations. For best results, they need to be tailor-made, tweaked and measured regularly. You can book a complimentary call with Anna here to discuss your current challenges and the best way forward.

For specific games, training, activities and recommendations per age group to manage impulsivity, exclusive articles will be released in January that will only be available as part of the three available coaching packages.

IMPULSE CONTROL STRATEGIES FOR CHILDREN AND ADOLESCENTS WITH ADHD

Working with your child to manage impulsivity requires parents or caregivers to always be clear, specific, and consistent with their expectations and consequences.
Practise accountability. Explain to your child the importance of knowing what is right and what is wrong. This will help them become increasingly responsible for their actions.
Create an environment of creative structure where mistakes are OK, but there is also increased accountability going forward.
Prepare your children for the unknown, potential impulsive reactions and distracting surprises. A lack of structure can set off a sudden response. It is recommended that any arrangement is mutually agreed upon, creative and not strictly obsessive.
More importantly, adults should model response inhibition and reinforce thinking before speaking or acting at and outside the home. Explain to your children what strategies you use to help you with delayed gratification. Work with your children to support them and also to build reasonable impulse control.
Use role-play scenarios and social stories that require impulse control. You can read stories about situations where people find inhibiting responses challenging and discuss the consequences of not thinking before acting.
Count together loudly with your child from 1 to 10, 20, 30, 40 or 50 before saying or doing something.
Arrange for your children to play games with other children of their age group that requires them to wait for their turn or delay a response. Aim for games that reward patience.
Encourage your child to be patient with a younger sibling.
Encourage your child to complete long, multi-step tasks appropriate for their developmental level.
Encourage and remind your child to review homework instructions or help them with them until your child starts being more independent. Be with your child to discuss what needs to be done before starting. This will encourage them to follow instructions and go back to them when necessary.
Ensure your child understands instructions and what is being asked of them before beginning to work. Even a slight misunderstanding of what needs to be done can lead to a significant roadblock.
Puzzle-based video games are also highly encouraged because they promote delaying actions so that strategic thinking is being developed.
Promote high activity levels during free time.
Mindfulness, breathing, yoga, or meditation, when practised often and consistently, can help harness self-control.
Work with your child to build bespoke self-regulation strategies.
Be proactive. Parents are encouraged to respond to children’s positive actions with genuine specific praise, the right rewards, and attention immediately.
Use correct reward point systems if developmentally appropriate. Part of helping a child with impulse control difficulties is achieving rewards gradually as their acceptance, tolerance, and patience are being developed. When used correctly, younger children may respond well to this technique when they earn rewards for positive behaviour.
Provide a quiet and distraction-free study or working environment. This will help children remain undistracted and stay away from temptations for extended periods of time.

IMPULSE CONTROL STRATEGIES FOR ADULTS WITH ADHD

The following impulse control strategies for adults can help with managing reactivity:

Build self-awareness.
Ask questions such as: Where does reactive behaviour manifest?
Ask questions such as: When does reactive behaviour manifest?
Ask questions such as: How does reactive behaviour manifest?
Ask questions such as: What are the most common negative consequences of impulsivity?
Identify positive consequences of increased impulse control.
Identify the challenges or obstacles that are in the way for increased impulse control.
Begin by keeping a tracking sheet or inventory of your impulses.
Make a list of recent impulsive behaviours and current behaviour that others find impulsive.
Practise discernment. Determine which among impulsive behaviours might cause harm to you or others.
Practice mindfulness. This might not be easy as you start, but it will help you in the long run. This will help you identify what causes your impulsive behaviour. Consequently, it will help you create a distance from your triggers.
Recognize your urges before acting impulsively.
Label your urge/trigger (e.g., “What I feel right now is anger”).
Identify what action does your emotion leads you to (e.g., “I want to berate my spouse (because I am angry).”
Identify the concrete steps you need to take to stop impulsivity (e.g., “I need to step away and come back when I am calm and cool already.”).
Go back to the situation and document your emotion, what you feel like doing and what you ended up doing instead.
Always remember to be kind to yourself. Use a compassionate, supportive, and encouraging voice as you manage your emotions, particularly your impatience.
Check in and take action. Take inventory of your emotions and your predominant thoughts before acting on impulse. The main goal is to identify the inner dialogue going on inside. Once identified, you can challenge it.
Do not give in. Once you master self-awareness and mindfulness, you can quickly pinpoint where and when you act impulsively. To further harness the power of impulse control, go back to your impulsive behaviour inventory, and write possible behaviour management solutions.
Do calming activities for impulse control. Doing relaxing activities can develop adult ADHD impulse control. The following are suggested impulse control activities: guided imagery, listening to calming music, practising deep breathing techniques, exercise, and progressive muscle relaxation.

FINAL THOUGHTS

Managing ADHD impulsivity can be pretty challenging at times, but again it is doable.

To control impulsivity, self-awareness, mindfulness, and patience are key. The process may take some time, but it will all be worth it. With the constant evolution of science and research coupled with ADHD and executive function coaching, children, adolescents and adults with or with a suspicion of ADHD can overcome and reach greater heights in whatever paths they choose to take.

Parents can act as role models and model some impulse control interventions so that their children can build their impulse control from a young age. The same applies to all professionals working with children and adolescents.

Want to get in touch with Anna. click here https://thelondonlifecoachingcompany.com/directory/listing/anna-dafna/

ADHD and Executive Function Coaching

Posted on 23/10/202223/10/2022 by David Taylor

We at the LLCC are excited to have Anna Dafna onboard as our new coach. We will be creating a new category soon for ADHD and Executive function coaching but in the meantime, we wanted to share some information below about this style of coaching.

ADHD and Executive Function Coaching

What is the Executive Centre of our Brain or our Executive Function Skills?

Science tells us that brains and minds are built and not born. At the centre of this dynamic, intricate, and complex architecture is the most evolved part of the human brain, the executive centre of the brain, and a set of skills, what we call our executive or executive function skills.

The prefrontal cortex or the front part of our brain is important for executive functioning, but it is at the same time linked to all other brain regions. Think of the executive centre of the brain as the CEO of our brain, it controls our behaviour through its interactions with all parts of our brain.

Executive function skills are ultimately the cognitive processes that help us regulate, control and manage our thoughts and actions. They include response inhibition, emotional control, working memory, sustained attention, task initiation, planning and prioritisation, organisation, time management, goal-directed persistence, and metacognition.

What is ADHD and Executive Function Coaching?

ADHD and executive function coaching is a neuroscience based, bespoke, one to one coaching, which focuses on the 11 areas of our executive centre of the brain:

Response Inhibition

The skill to stop and think in order to delay an impulsive action

Working Memory

The ability to remember relevant information and apply it when necessary

Emotional Control

The ability to manage feelings and emotions effectively.

Sustained Attention

The ability to focus and concentrate despite distractions.

Task Initiation

The ability to take action without procrastinating

Planning/Prioritisation

The ability to implement a set of strategies in order to achieve a micro task or goal

Organisation

The ability to implement a system in order to achieve your goal

Time Management

The ability to respond to micro-tasks in a timely fashion

Goal-Directed Persistence

The ability to complete tasks that require sustained effort and persistence

Flexibility

The ability to be adaptable, to improvise and shift approach depending on context

Resilience, the ability to be happy or successful again after something difficult or bad h

Metacognition

The ability to observe, monitor and assess performance

What are Executive Function Challenges?

Executive function challenges are emotional, organisational and metacognitive challenges that can manifest in many ways.

For example:

Emotional:

-feeling overwhelmed

-feeling hurt when receiving corrective feedback

-having difficulty filtering your words

Organisational:

-misplacing personal items

-running late in meetings

-missing important deadlines

Metacognitive:

-losing personal items

-forgetting things, you have committed to do

-difficulty in self-evaluation and reflection

Challenges in our executive functioning affect but they are not exclusive to people with ADD/ADHD, dyslexia, autism spectrum disorder (ASD)/ autism, sensory or auditory processing disorder and other learning, behavioural, emotional, social, mental or sensory needs.

How can ADHD and Executive Function Coaching help you maximise confidence and performance?

Every single one of us has a totally unique executive function profile with both strengths and challenges. The good news is that due to the brain’s live wiring capability we can train our neural connections and change the structure of our brain by enhancing our executive function strengths and working on our challenges. Our executive function profile can look different after 6 months of live wiring and executive function coaching with the correct coach/mentor.

Coaching can help you build a strong core identity, implement science-backed strategies and create the habits and routines that can help you achieve your goals. This is done using the brain’s natural ability for live wiring, what neuroscientists call ‘neuroplasticity’.

The coaching starts with a personalised executive function evaluation and formulation plan. This process forms a diagnostic tool that is the foundation of coaching and our collaborative work. The action plan is a working document that is edited and refined as we forge our work together. It is based on your unique executive function blueprint, values and projects you choose to work towards.

All projects and goals you work towards are self-selected and linked to your highest priorities so that inspiration and motivation are ignited. Progress is regularly measured so that momentum and achievement are ensured as you rebuild your confidence in your new skillset. You set the pace you feel comfortable with, although I might need to push you at times when I feel you are ready to level up.

For more information on this please click here https://www.annadaphna.com/adhdandexecutivefunctioncoaching

To book a session with Anna please click here https://thelondonlifecoachingcompany.com/home/our-coaches/

The Power of an ADHD Sensory Diet for Extra Focus

We at the LLCC are excited to have Anna Dafna onboard as our new coach. We will be creating a new category soon for ADHD and Executive function coaching but in the meantime, we wanted to share some information below about this style of coaching.

ADHD and Executive Function Coaching

What is the Executive Centre of our Brain or our Executive Function Skills?

Science tells us that brains and minds are built and not born. At the centre of this dynamic, intricate, and complex architecture is the most evolved part of the human brain, the executive centre of the brain, and a set of skills, what we call our executive or executive function skills.

What is ADHD and Executive Function Coaching?

ADHD and executive function coaching is a neuroscience based, bespoke, one to one coaching, which focuses on the 11 areas of our executive centre of the brain:

Response Inhibition

The skill to stop and think in order to delay an impulsive action

Working Memory

The ability to remember relevant information and apply it when necessary

Emotional Control

The ability to manage feelings and emotions effectively.

Sustained Attention

The ability to focus and concentrate despite distractions.

Task Initiation

The ability to take action without procrastinating

Planning/Prioritisation

The ability to implement a set of strategies in order to achieve a micro task or goal

Organisation

The ability to implement a system in order to achieve your goal

Time Management

The ability to respond to micro-tasks in a timely fashion

Goal-Directed Persistence

The ability to complete tasks that require sustained effort and persistence

Flexibility

The ability to be adaptable, to improvise and shift approach depending on context

Metacognition

The ability to observe, monitor and assess performance

What are Executive Function Challenges?

Executive function challenges are emotional, organisational and metacognitive challenges that can manifest in many ways.

​

For example:

​

Emotional:

-feeling overwhelmed

-feeling hurt when receiving corrective feedback

-having difficulty filtering your words

​

Organisational:

-misplacing personal items

-running late in meetings

-missing important deadlines

​

Metacognitive:

-losing personal items

-forgetting things, you have committed to do

-difficulty in self-evaluation and reflection

​

Challenges in our executive functioning affect but they are not exclusive to people with ADD/ADHD, dyslexia, autism spectrum disorder (ASD)/ autism, sensory or auditory processing disorder and other learning, behavioural, emotional, social, mental or sensory needs.

How can ADHD and Executive Function Coaching help you maximise confidence and performance?

​

​

Coaching can help you build a strong core identity, implement science-backed strategies and create the habits and routines that can help you achieve your goals. This is done using the brain’s natural ability for live wiring, what neuroscientists call ‘neuroplasticity’.