By Aspen Psychology Group | Calgary, Alberta
October is ADHD Awareness Month
October is ADHD Awareness Month, a time to deepen understanding, reduce stigma, and share strategies that help individuals with ADHD thrive.
At Aspen Psychology Group in Calgary, we support children, teens, and adults living with ADHD through evidence-based assessment, skills training, and therapy — helping each person find clarity, confidence, and practical tools for everyday life.
In this article, we’ll explore insights from experts Dr. Russell Barkley, and Drs. Edward Hallowell and John Ratey, discuss how ADHD impacts executive functioning, why girls are often diagnosed later in life, and share daily practices that strengthen focus and regulation — sometimes nearly as effectively as medication.
What Is ADHD? A Modern Understanding
ADHD (Attention-Deficit/Hyperactivity Disorder) is a neurodevelopmental condition that affects attention, motivation, and self-control. It can appear as inattentiveness, impulsivity, hyperactivity — or a mix of all three — and often persists into adulthood.
While ADHD has challenges, it also brings unique strengths: creativity, energy, and the ability to hyperfocus on what truly matters.
In ADHD 2.0, Drs. Hallowell and Ratey introduce the concept of VAST (Variable Attention Stimulus Trait), reframing ADHD as a difference in attention regulation rather than a simple deficit. This perspective highlights both the difficulties and the powerful strengths that come with an ADHD brain.
Dr. Russell Barkley adds that the core of ADHD lies in challenges with executive functioning — the brain’s management system responsible for planning, organization, and self-regulation.
Executive Functioning: The Core of ADHD
Executive functions help us:
- Manage time and organize tasks
- Remember details and sequences
- Control impulses and emotions
- Initiate, sustain, and complete tasks
When these systems don’t function efficiently, life can feel like an uphill climb. Tasks get started but not finished, emotions flare quickly, and time seems to slip away unnoticed — a pattern Barkley calls “time blindness.”
ADHD isn’t about knowing what to do — it’s about doing what we know, consistently and on time. These executive functioning struggles underlie many of the day-to-day challenges experienced by those with ADHD.
How ADHD Looks Different in Boys and Girls
For years, ADHD research primarily focused on boys, who are more likely to display hyperactive or impulsive behaviours that draw attention in classrooms.
Girls, however, often present with the inattentive type — appearing dreamy, disorganized, or anxious rather than disruptive. These subtle signs are easily overlooked, and as a result, many girls go undiagnosed until adolescence or adulthood.
By the time women are formally diagnosed, many describe a lifetime of masking symptoms, overcompensating, and internalizing shame or self-blame. Recognizing these quieter presentations is essential for early support and prevention of secondary issues like anxiety or burnout.
Common Challenges for People with ADHD
- Time blindness and procrastination — difficulty starting or estimating tasks
- Forgetfulness and disorganization — losing track of items or steps
- Emotional sensitivity — strong feelings and difficulty regulating them
- Task follow-through — beginning projects but struggling to finish
- Sleep and routine disruption — irregular rhythms that affect attention and mood
These challenges are rooted in neurobiology, not character. Understanding them helps individuals and families replace frustration with compassion and problem-solving.
Daily Practices That Support an ADHD Brain
While medication is often highly effective, many people find that combining treatment with daily structure and self-care practices creates the best results.
Here are research-backed strategies that strengthen executive functioning and emotional regulation:
- Exercise daily — especially aerobic movement. Physical activity boosts dopamine and supports focus and mood regulation.
- Create external structure — use planners, timers, and visual cues to offload working memory.
- Break tasks into micro-steps — start small to build momentum and reduce overwhelm.
- Prioritize sleep — consistent bedtime routines improve attention and stress tolerance.
- Eat regularly and manage energy levels — avoid crashes that intensify distractibility.
- Work with a therapist or ADHD coach — CBT and skills training can strengthen emotional regulation, planning, and follow-through.
- Design your environment for success — reduce clutter, minimize distractions, and set up “launch” zones for daily items.
These practices don’t replace medication but can complement it powerfully, helping individuals experience more consistent focus and emotional balance.
How Aspen Psychology Group Can Help
At Aspen Psychology Group in Calgary, we provide:
- ADHD screening for children, teens, and adults
- Therapy and skills coaching to strengthen executive functioning
- Parent and family support for understanding and managing ADHD at home
- Collaborative care with schools, physicians, and workplaces
Our goal is to help clients understand how their brains work — and to develop tools that turn insight into sustainable change.
Key Takeaways
- ADHD is a neurodevelopmental difference, not a lack of effort.
- Executive function challenges are central to ADHD and can be supported through skill-building and structure.
- Girls and women are often underdiagnosed — awareness and early identification matter.
- Daily habits, therapy, and ADHD coaching can complement medication to improve functioning and well-being.
Resources & Recommended Reading - ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction, Dr. Edward Hallowell & Dr. John Ratey
- ADDitude Magazine. Practical strategies, family resources, and lived-experience articles.
- CADDRA (Canadian ADHD Resource Alliance). Clinical guidelines and assessment resources
Connect with one of our Calgary Therapists
Disclaimer: The content contained in this post is for informational/educational purposes only. It is not intended to be a substitute for professional advice, consultation, diagnosis, or treatment. Please seek the advice of your qualified mental healthcare provider in your area with any personal questions you may have.
Also, PsychologyToday.com is a great resource for finding a mental health professional in your area.