ADHD and Gardening

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What is ADHD?

ADHD is a developmental disorder associated with an ongoing pattern of inattention, hyperactivity, and/or impulsivity. The symptoms of ADHD can interfere significantly with an individual’s daily activities and relationships. ADHD begins in childhood and can continue into the teen years and adulthood.

 

What are the symptoms of ADHD?

1. Difficulty maintaining attention

This may include being easily distracted, overlooking important details, finding it hard to listen to other people and not being able to complete tasks or projects.

2. Memory problems

A person with ADHD may experience forgetfulness more often than a person without ADHD.

3. Time management issues

Adults with ADHD are more prone to procrastinate, ignore tasks they may find boring and/or show up late for important events or appointments.

4. Impulsivity

This can manifest in several ways for adults with ADHD. They can rush through tasks, live in the moment and do what they want regardless of the potential consequences of their actions, interrupt others during a conversation and become socially inappropriate.

5. Mental, mood or conduct disorders

This may include depression, anxiety, restlessness, stress, shifts in mood and chronic feelings of guilt, frustration, or blame.

6. Negative self-image

Adults with ADHD are usually overly critical of themselves. They may be insecure about having memory concerns and concentration difficulties leading to a negative self-image.

7. Relationship problems

Impulsivity, inattentiveness, mood, mental or conduct disorders can lead to relationship problems, whether romantic partners, workmates, friends, or family members.

8. Fatigue

Fatigue due to hyperactivity, side effects of ADHD medications, sleep concerns or the extra effort to stay focused on their tasks.

9. Substance abuse

Some people with ADHD misuse substances such as alcohol, tobacco and/or drugs in the hopes of relieving anxiety, improving focus and sleeping better.

10. Inconsistent performance at work or school

ADHD can make it harder for people to consistently take on their day-to-day responsibilities and perform well at work or in school.

 

How does Gardening Help ADHD?

Improves mood. Gardening can make you feel more peaceful and content. Focusing your attention on the immediate tasks and details of gardening can reduce negative thoughts and feelings and can make you feel better in the moment. Just spending time around plants eases stress for many people. Researchers at the University of Illinois found that 20 minutes in nature (green therapy) helps reduce unwanted symptoms of Adult ADHD among its participants. One of the reasons why green therapy works is because when you and your brain are in a relaxed place, your voluntary attention decreases (goal-directed attention), and your involuntary attention.  

Activities related to plant care are natural ways to increase dopamine levels. Plus, many ADHDers respond well to new things. Noticing new leaves when I check on my plants gives me a good mood boost, and paying attention to their growth over time helps with mindfulness. As is the case with many forms of novelty, the passive benefits of plants may fade — a familiar concept to many ADHDers known as “collecting hobbies.” What once provided a new source of stimulation and good vibes may become familiar — and boring — over time.

Boosts self-esteem. Self-esteem is how much you value and feel positively about yourself. Helping a plant grow is a big feat. When you see your work pay off with healthy plants, your sense of pride gets a boost. 

Improves attention span. Gardening can change how well you pay full attention to a single activity. If you struggle with staying focused on tasks, conversations, or topics in your daily life, gardening can help you learn to concentrate on what’s right in front of you without getting distracted. In a study involving twenty-three elementary students, live plants improved their mood, attention, concentration, and feelings of relaxation. Observing brain activity with an EEG, researchers noticed a significant decrease in theta waves in response to real, live plants.

Provides exercise. Things like weeding, digging, and raking are a good exercise. Regular exercise reduces anxiety, depression, and other mental issues, and can help prevent dementia. If you don’t like going to the gym, gardening can be an enjoyable way to still get these benefits. 

Encourages social bonds. Gardening with others at a community garden or other group setting takes teamwork to achieve shared goals. Being part of a larger group can benefit your mental health by increasing your social connections and your support system.