PDF Summary:ADHD, by Thom Hartmann

We often view ADHD as a disorder or deficit, but Thom Hartmann offers a different perspective. In ADHD, he argues that ADHD is not a disorder at all, but rather a set of inherited personality traits and skills that evolved over millennia to aid hunter-gatherers. These traits—distractibility, short attention span, impulsivity—made our ancestors well-suited for hunting and surviving in a nomadic lifestyle. However, these same characteristics pose challenges in modern society built around the "farmer" mentality of routine, long-term thinking, and risk aversion.

The author contends that by understanding ADHD as the "hunter" personality operating in a world of "farmers," we can find strategies to help these individuals thrive. He explores ways to harness the strengths of ADHD by minimizing distractions, developing mindfulness skills, and pursuing ADHD-friendly careers that align with the "hunter" mentality. Hartmann provides a compelling framework for embracing ADHD not as a disorder, but as an advantageous set of personality traits for the right environment.

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• Different cultures have historically valued quick decision-making differently, often based on environmental demands and survival strategies.
• In contemporary society, the same traits that were advantageous for hunters can be challenging in structured environments like schools or offices, which often require sustained attention and routine.

Qualities That Contribute to Successful Farming in Contrast With ADHD

Hartmann contrasts the adaptive traits of hunters with the attributes required for success in a farming society, suggesting that these "farmer" traits are often the very areas where individuals with ADHD struggle.

Steady Focus on Long-Term Goals and Detailed Work

Farming, unlike hunting, requires sustained, focused attention over extended timeframes. Planting, cultivating, and harvesting crops demand a steady, methodical approach, with an eye toward long-term planning and close focus on details. This, Hartmann argues, is the very antithesis of the mindset associated with Hunters and ADHD, which thrives on novelty, change, and short bursts of intense energy.

Other Perspectives

• Small-scale or hobby farming can sometimes be more forgiving and less demanding in terms of the sustained focus required, as the stakes are not always as high as in commercial agriculture.
• Urban farming and hydroponics often involve continuous harvesting and planting cycles that can be less methodical and more responsive to immediate demand and growth patterns.
• The use of technology and automation in farming has shifted some of the focus away from manual, detailed work to managing and interpreting data, which can change the nature of the attention required.
• The hunter mindset, characterized by a preference for novelty and change, can be beneficial in farming as well, as it may lead to innovative farming techniques and adaptability to changing conditions.
• The comparison between farming and hunting as diametrically opposed activities does not account for the possibility that the same individual could possess a versatile skill set, allowing them to adapt to both types of tasks effectively.

Aversion to Risk-Taking and Preference For Routine

Hartmann suggests that farmers typically avoid taking risks. They develop tried-and-true methods for cultivating plants and apply them regularly, year after year, because failure has serious consequences. It's less probable that experimentation and risk-taking will be rewarding in an agricultural context, where success depends on predictability and stability. This preference for routine and aversion to risk contrasts with the Hunter/ADHD personality, which is drawn to novelty, thrives on change, and embraces risk-taking, often leading to friction and frustration in a "farmer"-structured world.

Practical Tips

• You can simulate decision-making under risk by playing board games that involve resource management and strategy, like Settlers of Catan or Agricola. These games require you to make decisions with uncertain outcomes, similar to a farmer's choices, and can help you understand the balance between risk and reward. For example, in Agricola, you must decide whether to expand your farm or save resources for future turns, mirroring the real-life decisions farmers make about investing in their crops or equipment.
• Experiment with companion planting in a small section of your garden. Choose a pair of plants that are traditionally grown together, like tomatoes and basil, and observe how they interact. This hands-on approach allows you to see the benefits of tried-and-true methods without overhauling your entire gardening practice.
• Use a gardening app to track the progress of your plants, noting what works and what doesn't. Many apps allow you to log watering schedules, fertilization, and even weather conditions. By analyzing this data over time, you'll see patterns that can help predict plant success, mirroring the larger agricultural focus on stability and predictability.
• Engage with community-supported agriculture (CSA) programs as a consumer. By participating in a CSA, you support local farmers and their established practices, which often minimize risk to ensure a consistent supply of produce. This involvement will give you insight into the careful planning and risk management that goes into successful agricultural operations.
• Create a personal risk-taking challenge where you commit to saying "yes" to opportunities that you would typically avoid due to uncertainty or fear. This might involve public speaking, joining a new social group, or taking on a project outside your comfort zone. Track your experiences in a journal, noting how each risk made you feel and what you learned from it, to reinforce the positive aspects of risk-taking.
• Partner with someone who thrives on structure to balance responsibilities. If you're working on a project, find a partner who enjoys routine to handle the more structured tasks while you focus on the creative or variable aspects. This way, you can contribute in a way that suits your personality while still achieving a cohesive result.

Inclination Toward Teamwork and Rule-Following

Hartmann suggests that agrarian communities, by necessity, foster a culture of cooperation and rule-following. People who farm need to collaborate, coordinating their efforts to ensure a successful harvest. This emphasis on community, conformity, and adherence to established norms clashes with the ADHD/Hunter predisposition for independence, innovation, and challenging societal boundaries.

Other Perspectives

• Cooperation in agrarian communities is often driven by practical needs and mutual benefit rather than a cultural inclination towards rule-following.
• The success of a harvest is not solely dependent on human collaboration; it is also significantly influenced by environmental factors, such as weather, soil fertility, and pest populations.
• Rule-following and cooperation are not inherently at odds with innovation and challenging societal boundaries; in many cases, they can coexist and complement each other.

Mismatch Between Modern Society's Demands and Having ADHD

Hartmann emphasizes that the mismatch between ADHD "hunter" characteristics and the demands of our "farmer" society leads to many of the problems faced by individuals with ADHD in school, work, and relationships.

ADHD Behaviors: Adaptive for Hunting, Disruptive in Farming/Industry

Behaviors that would have been advantageous to a prehistoric hunter, Hartmann argues, are often disruptive or problematic in modern settings. Continually scanning surroundings for stimuli (distractibility) becomes a problem in an educational setting where a child is expected to focus solely on the teacher. Acting quickly without thinking through all the possible consequences (impulsivity) can lead to social blunders or dangerous situations. The inability to maintain attention on boring or monotonous duties can result in poor work performance or academic failure.

Practical Tips

• Practice mindfulness meditation to enhance your ability to concentrate. Start with just five minutes a day, focusing on your breath and gently bringing your attention back when your mind wanders. This practice can improve your mental discipline over time, helping you stay focused despite distractions.
• Create a "pause plan" for high-stakes decisions by setting a timer for 10 minutes before responding to any important email or message. This gives you a structured moment to consider the potential outcomes of your response, reducing the likelihood of impulsivity leading to regrettable decisions.

ADHD Individuals Struggle in Academic and Workplace Settings Built for "Farmers"

Hartmann suggests that traditional educational and occupational environments, structured around "farmer" values of routine, sustained attention, rule-following, and risk-aversion, create significant challenges for individuals with ADHD. The ADHD perspective clashes with the typical classroom demands of sitting still, focusing on one activity, and adhering to a structured curriculum. Similarly, many contemporary jobs involve repetitive tasks that require sustained attention, focus, and adherence to specific protocols, often leading to frustration and failure for people who have ADHD.

Practical Tips

• Create a personalized task management system that aligns with your natural rhythms by identifying times of day when you're most focused and designating them for high-priority tasks. For example, if you find that you're more alert in the late morning, schedule your most challenging work then and use other times for routine tasks.
• Implement a reward system for task completion to increase motivation. Set up a series of small rewards for each segment of work you complete. For example, after finishing a block of focused work, you might treat yourself to a favorite snack, a short walk, or a few minutes of a podcast you enjoy. This can help create positive reinforcement for sustained attention.

Validating the Hunter and Farmer ADHD Model and Strategies for Hunter Success

While Hartmann initially proposed the hunter-farmer model as a conceptual framework for understanding ADHD, emerging scientific evidence and anecdotal observations increasingly support his theory.

Genetic and Neurological Evidence Supporting the Hunter vs. Farmer Theory

Hartmann cites a growing body of scientific literature that supports his hypothesis. These studies provide evidence from both genetics and neurology for the unique nature of the brain in people with ADHD.

Studies Link ADHD to Gene Variants Tied to Risk-Taking and Pursuit of New Experiences

Recent research has identified specific gene variants, especially DRD4, which are associated with risk-taking, novelty-seeking, and ADHD. Studies have shown that these genetic variants are more prevalent among groups with a significant migration history, suggesting these characteristics were advantageous for exploring new environments and adapting to changing conditions.

Practical Tips

• Start a family tree project, incorporating oral histories and available records, to trace migration paths. This can help you identify patterns and reasons for migration within your family history. By understanding the journeys your ancestors took, you may be able to correlate these with broader migration trends and their genetic implications.
• Create a 'Change Journal' to document and reflect on your daily experiences with change. Write down any new situations you encounter, how you felt, what strategies you used to adapt, and what the outcomes were. This practice can help you become more conscious of your adaptability skills and identify areas for improvement.

Brain Chemistry Differs Between People With and Without ADHD

Neurological research has revealed that those with ADHD have different concentrations of neurotransmitters like dopamine compared to those who don't have ADHD. Dopamine plays a crucial role in attention, motivation, and reward-seeking, and some research indicates that individuals with ADHD could have a deficiency in dopamine or its receptors, prompting them to pursue external stimulation to compensate.

Context

• The brain has specific pathways, such as the mesolimbic pathway, that are heavily involved in the release and regulation of dopamine. These pathways are linked to reward and pleasure systems.
• Medications for ADHD, such as stimulants, often work by increasing dopamine levels in the brain, thereby improving attention and focus in individuals with ADHD.
• The need for external stimulation can manifest in behaviors such as impulsivity, hyperactivity, and difficulty maintaining attention on tasks that are not inherently stimulating or rewarding.

ADHD "Hunters" Succeeding in a "Farmer" Society

Hartmann acknowledges the challenges people with ADHD face in the modern world, although he emphasizes that their "hunter" skills can be harnessed for success. He provides numerous strategies to assist Hunters in navigating and thriving in our "farmer" society.

Developing Focused Attention Skills Through Neurofeedback and Mindfulness Practices

Hartmann advocates for methods other than medication for improving attention skills, particularly for those with a Hunter mindset, who are more prone to substance abuse. Meditation techniques, such as mindfulness or mantra meditation, have been demonstrated to enhance attention and reduce distractibility. EEG neurofeedback, a technology that provides feedback on brainwave activity, has also been shown to be effective in conditioning the brain to achieve a more focused state, similar to the effects of stimulant medications.

Context

• Individuals with a Hunter mindset may be more prone to substance abuse due to impulsivity and a tendency to seek novel experiences, making non-medication approaches appealing to avoid potential dependency on stimulant medications.
• This practice involves paying attention to the present moment without judgment. It helps individuals become more aware of their thoughts and feelings, which can lead to improved concentration and reduced impulsivity.
• Neurofeedback is also used for conditions such as anxiety, depression, PTSD, and epilepsy, showcasing its versatility in addressing various neurological and psychological issues.

Minimizing Distractions and Maximizing Workplace ADHD

Hartmann suggests that by understanding their "hunter" inclinations, individuals with ADHD can create work environments that minimize distractions and maximize their strengths. This includes minimizing external stimuli such as noise and clutter, engaging in regular exercise to optimize brain function, and dividing major projects into smaller, more manageable goals. He stresses the significance of establishing areas without distractions and finding work environments that value innovation and originality, allowing Hunters to leverage their unique strengths.

Context

• A cluttered or noisy environment can increase stress levels, which can exacerbate ADHD symptoms. A calm, organized space can help reduce stress and improve overall well-being.
• Physical activity has been shown to improve executive functions such as working memory, planning, and impulse control, which are often areas of difficulty for those with ADHD.
• Smaller goals make it easier to track progress and identify areas where additional support or resources might be needed, allowing for timely interventions.
• Creating spaces with minimal distractions can boost self-efficacy by providing a sense of control over the environment, which can enhance confidence in one's ability to complete tasks and achieve goals.

ADHD-Friendly Careers: Finding Your Skill "Niche"

Hartmann argues that many careers are naturally suited to the strengths of the Hunter/ADHD personality. These include professions that involve high stimulation, risk-taking, and a fast-paced environment, such as entrepreneurship, sales, investigative work, emergency response, and creative fields like writing, acting, and design. He encourages individuals with ADHD to identify their core skills and passions, finding work environments and careers that align with their "hunter" traits.

Context

• Entrepreneurship is highlighted because it allows for autonomy and the ability to pursue diverse interests, which can be particularly fulfilling for those with ADHD.
• Creative writing allows for self-expression and the exploration of diverse ideas, providing an outlet for the imaginative and often non-linear thinking associated with ADHD.
• Thom Hartmann's "Hunter vs. Farmer" theory suggests that people with ADHD have traits similar to ancient hunters, such as heightened awareness and quick decision-making, which can be advantageous in certain careers.