Overcoming ADD and Dyslexia: Strategies for Optimal Learning
If there’s one thing I’ve learned on my health journey, it’s that challenges don’t define us; it’s how we overcome them that really counts. Dealing with ADD and dyslexia throughout my life, especially in my early years, was like playing a game on “hard mode” when everyone else was cruising through on “easy.” Learning was never something that came naturally to me, particularly when it involved subjects I wasn’t passionate about. However, once I embraced these challenges, I was able to transform them into strengths. If you’ve ever felt like your brain is working against you, trust me, I get it. But with the right strategies, you can turn those perceived weaknesses into some of your greatest assets.
In this post, I’ll be sharing the strategies and methods that have helped me overcome the obstacles of ADD and dyslexia, allowing me to optimize my learning, cognitive performance, and overall productivity. I’m not saying it’s an easy road—because it’s not—but I’ve learned that success in health, fitness, and mental clarity isn’t about perfection, it’s about persistence.
Understanding ADD and Dyslexia: The Starting Point
Before we get into strategies, it’s important to understand what ADD and dyslexia actually are. They’re not just labels or excuses—they’re real cognitive differences that impact how we process information.
ADD (Attention Deficit Disorder)
primarily affects one’s ability to focus, organize thoughts, and follow through on tasks. It’s like having 100 browser tabs open in your mind at once, and your brain can’t decide which one to focus on. For me, this often resulted in frustration when I couldn’t stick with something long enough to see results, even when I knew it was important.
Dyslexia
on the other hand, affects reading and writing skills. It doesn’t mean you can’t read or write, but it does mean that your brain processes language differently. For someone like me, this meant that reading dense texts or trying to memorize large amounts of information felt like running a marathon with ankle weights.
But here’s the thing—I learned to hack my brain. Instead of seeing these challenges as barriers, I treated them like puzzles to solve. The strategies I’ll share are the same ones I’ve used to optimize my learning and productivity, despite ADD and dyslexia being part of my everyday life.
Strategy #1: Break Everything Down into Manageable Chunks
This might sound overly simple, but trust me, breaking things down into smaller, digestible pieces is one of the most powerful strategies you can use. I’ve learned that my brain works best when I stop trying to absorb everything at once.
Let’s say I’m trying to read a research paper on hormonal health (which, let’s be real, can be pretty dry). Instead of trying to power through all 30 pages in one go, I’ll break it down into sections. I focus on just one or two pages at a time. I’ll even go a step further and create a bullet-point summary after each section. This method prevents me from getting overwhelmed and makes the information more accessible.
When I was in college, this strategy saved me. With my ADD, I’d struggle to focus on long assignments. But once I started chunking tasks into smaller parts, I found I could actually get into a flow state. If you’ve ever felt like focusing on long, complicated tasks is impossible, give this method a try.
Strategy #2: The Power of Audio Learning
If reading is a challenge, embrace audio. This has been a game-changer for me. Dyslexia makes reading a time-consuming process, so I started to consume content in audio format whenever possible—podcasts, audiobooks, and even YouTube videos.
In fact, I’ll often listen to information at 1.5x or 2x speed. You might be thinking, “Wait, wouldn’t that make it harder to process?” Surprisingly, no. By listening at an increased speed, I’m forced to focus, which counteracts the tendency of my mind to wander (thanks, ADD). Plus, audio formats give me the freedom to learn while I’m working out, cooking, or even during a walk. This flexibility means I’m always learning without being tied to a desk or screen.
When I first discovered audiobooks on topics like fitness, nutrition, and cognitive performance, it was like unlocking a secret weapon. Suddenly, I could “read” more in a week than I used to in a month.
Strategy #3: Visual Learning and Mind Mapping
For people with dyslexia, words can sometimes feel like a mess of jumbled letters. I realized that by incorporating visuals into my learning, I could bypass some of the difficulties of traditional reading and writing. One of the most effective tools I’ve found is mind mapping.
Mind mapping
allows you to take a large, complex subject and break it down visually, which engages different parts of the brain. I use this method for everything from structuring blog posts to planning out workouts. For example, if I’m learning about a new supplement, I’ll create a mind map that branches out into categories like benefits, dosage, side effects, and so on. It’s not just about making the information easier to understand—it’s about making it stick.
Visuals, like diagrams and charts, have become essential for me. I don’t just read; I visualize and map out what I’m learning. This has not only improved my retention but also made learning feel less like a chore and more like solving a puzzle.
Strategy #4: Exercise for Mental Focus
This one might seem a little out of place in an article about learning, but physical exercise has had one of the biggest impacts on my ability to focus and retain information. When I’m consistent with my workouts—particularly resistance training—it’s like my brain clicks into a higher gear.
There’s actual science behind this too. Exercise increases blood flow to the brain, which improves cognitive function, memory, and focus. For someone with ADD, where distraction is a constant battle, the clarity that comes after a good workout is undeniable.
In fact, on days where I have to do mentally taxing work—whether it’s writing, research, or problem-solving—I’ll schedule in a workout beforehand. Even just a 20-minute high-intensity session can make all the difference in how well I perform mentally. It’s like hitting the reset button on my brain.
Strategy #5: Adapt Your Environment
Creating a learning environment that minimizes distractions is crucial, especially when you’re dealing with ADD. I’m talking about everything from the room you work in to the apps you use.
For me, this means setting up my workspace in a way that reduces distractions. I’ll put my phone on airplane mode, close unnecessary tabs on my computer, and I use Youtube to play concentration-boosting background music.
Another trick that has been hugely helpful is setting timers. I’ll work for 25 minutes (the classic Pomodoro Technique), then take a 5-minute break. This method helps me stay on track and prevents my mind from wandering too far off course. The break is essential because it gives my brain the space it needs to reset before diving back in.
Adapting my environment also means recognizing when I work best. I’ve learned that I’m most productive in the mornings, so I schedule my most cognitively demanding tasks during those hours. If you struggle with ADD, experiment with different environments and schedules until you find what works best for you.
Strategy #6: Optimize Your Diet and Supplementation
Diet plays a crucial role in brain health and cognitive function, and over time, I’ve realized just how much it can influence focus, memory, and overall mental clarity. If you’re dealing with ADD or dyslexia, paying attention to what you eat—and what supplements you take—can make a significant difference.
I’ve made a blog post diving deeper into supplements that support cognitive function, but let me highlight a few of my favorites here: Alpha GPC, L-Tyrosine, and Magnesium Glycinate. These have been absolute game-changers in my own mental performance.
Alpha GPC
is a powerful nootropic that boosts acetylcholine levels in the brain. Acetylcholine is a neurotransmitter involved in memory, learning, and muscle contractions. For me, Alpha GPC has been essential in improving focus and enhancing memory retention, especially during those deep-dive study sessions or when I’m absorbing new information.
L-Tyrosine
is another amino acid that I swear by, especially for combating the mental fatigue and fog that often come with ADD. It helps in the production of dopamine and norepinephrine—two neurotransmitters that play a key role in motivation, focus, and stress resilience. Taking L-Tyrosine has noticeably improved my ability to stay on task and handle stress more effectively, which is critical when your mind is racing in a hundred different directions.
Optimizing your diet and supplementation is an ongoing process of trial and error, but incorporating these key supplements has had a noticeable impact on my cognitive performance. If you’re curious to learn more, check out my detailed blog post where I break down the science behind each of these supplements and how they can help you hack your brain for better focus and mental clarity.
Strategy #7: Embrace Trial and Error
The reality is, there’s no one-size-fits-all solution for overcoming ADD and dyslexia. What worked for me might not work perfectly for you. But that’s okay because learning is a lifelong process. The key is to embrace the trial and error. Experiment with different strategies, find what resonates with you, and don’t get discouraged if something doesn’t work right away.
When I first started implementing these strategies, it took time to figure out what worked best for me. I tried different approaches, adjusted, and kept pushing forward. Sometimes I failed, but I always learned from it. This mindset of constant adaptation has been essential to my growth.
Conclusion
Overcoming ADD and dyslexia isn’t about “fixing” yourself—it’s about learning how to work with your brain rather than against it. These strategies have helped me optimize my learning, improve focus, and increase my productivity. While these challenges may never fully disappear, you can absolutely manage them and even turn them into strengths.
Remember, everyone’s brain works differently. What matters is that you find the strategies that work for you. Through persistence, experimentation, and a little creativity, you can overcome the hurdles of ADD and dyslexia, just like I did. If I can hack my brain to work in my favor, so can you.
reference links to studies and articles related to ADD, dyslexia, and cognitive improvement:
-
The Role of Exercise in Cognitive Function
- Hillman, C. H., et al. “The Effect of Acute Treadmill Walking on Cognitive Control and Academic Achievement in Preadolescent Children.” Neuroscience, 2009.
Link
- Hillman, C. H., et al. “The Effect of Acute Treadmill Walking on Cognitive Control and Academic Achievement in Preadolescent Children.” Neuroscience, 2009.
-
Omega-3 Fatty Acids and Cognitive Performance
- Yurko-Mauro, K., et al. “Beneficial Effects of Docosahexaenoic Acid on Cognition in Age-Related Cognitive Decline.” Alzheimer’s & Dementia, 2010.
Link
- Yurko-Mauro, K., et al. “Beneficial Effects of Docosahexaenoic Acid on Cognition in Age-Related Cognitive Decline.” Alzheimer’s & Dementia, 2010.
-
Nootropics and Cognitive Enhancement
- Gualtieri, F., & Manetti, D. “Nootropic Drugs: Cognitive Enhancers or Therapeutic Agents for Cognitive Impairments?” Current Pharmaceutical Design, 2014.
Link
- Gualtieri, F., & Manetti, D. “Nootropic Drugs: Cognitive Enhancers or Therapeutic Agents for Cognitive Impairments?” Current Pharmaceutical Design, 2014.
-
L-Theanine and Cognitive Performance
- Owen, G. N., et al. “The Combined Effects of L-theanine and Caffeine on Cognitive Performance and Mood.” Nutritional Neuroscience, 2008.
Link
- Owen, G. N., et al. “The Combined Effects of L-theanine and Caffeine on Cognitive Performance and Mood.” Nutritional Neuroscience, 2008.
-
Mind Mapping and Cognitive Learning
- Buzan, T. “The Mind Map Book: Unlock Your Creativity, Boost Your Memory, Change Your Life.” BBC Active, 2010.
Link
- Buzan, T. “The Mind Map Book: Unlock Your Creativity, Boost Your Memory, Change Your Life.” BBC Active, 2010.
-
ADD and Cognitive Strategies
- Arnsten, A. F. T. “The Emerging Neurobiology of Attention Deficit Hyperactivity Disorder: The Key Role of the Prefrontal Association Cortex.” Journal of Pediatrics, 2009.
Link
- Arnsten, A. F. T. “The Emerging Neurobiology of Attention Deficit Hyperactivity Disorder: The Key Role of the Prefrontal Association Cortex.” Journal of Pediatrics, 2009.
-
Dyslexia and Brain Function
- Shaywitz, S. E., & Shaywitz, B. A. “Dyslexia (Specific Reading Disability).” Biological Psychiatry, 2005.
Link
- Shaywitz, S. E., & Shaywitz, B. A. “Dyslexia (Specific Reading Disability).” Biological Psychiatry, 2005.