51 pages • 1-hour read
ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction—From Childhood Through Adulthood
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Chapters 6-7Chapter Summaries & Analyses
Chapter 6 Summary: “Create Stellar Environments”
Hallowell and Ratey stress the importance of creating a “stellar” environment, noting that one’s environment can impact their gene expression—”In lay terms, that means how you live is a determinant of whether or not you get a disease to which you are genetically predisposed” (77). They reflect on how major shifts in environment, such as becoming a patient, can trigger ADHD symptoms. While they acknowledge that not all environmental factors can be controlled, the authors identify five main areas that readers should consider—structure, diet, sleep, positivity, and help.
First, the authors recommend establishing a daily structure, which may not come naturally to those with ADHD or VAST. This can involve creating a to-do list and a schedule, for which there are several helpful resources including planners and apps. They also recommend setting reminders and planning rewards. For people managing a child’s daily structure, the authors suggest readers balance daily structure and a clear chain of command with scheduled free time. They also caution people against relying too heavily on technology, which can become addictive—”beware the rabbit hole of Internet and social media browsing!” (80). The text then lists characteristics of healthy home, learning, and work environments.
Next, the authors examine the importance of nutrition, acknowledging the large number of popular diets, which may confuse some individuals. Hallowell and Ratey encourage readers to eat whole foods and to avoid processed and sugary foods. Dr. Benjamin Feingold saw some success treating his patients with an elimination diet, but he has since “fallen out of favor” with the mainstream medical science for taking his methods “too far” (85). The authors also discuss supplements, advising readers to approach them with caution, but supporting an omega supplement, OmegaBrite—a company that sponsors Hallowell’s podcast. They also recommend the company’s CBD, or cannabidiol, supplement, OmegaBrite CBD, which Dr. Hallowell takes daily for his mood.
Modern environments, according to the authors, tend to impede sleep. Rather than stating a specific number of hours of sleep people need, the authors suggest that people should sleep until they naturally wake up. Sleep apnea can cause symptoms that mimic ADHD, as can several other medical conditions. Getting proper sleep or undergoing a sleep study, can help ensure people receive the right diagnosis and help. Hallowell and Ratey recommend an electronic stimulation device called the Fisher Wallace Stimulator, which can regulate neurotransmitters in the brain to reduce symptoms like anxiety and stress. They also recommend practicing good sleep hygiene, including avoiding screens at night.
The authors advise readers to surround themselves and their children with positive influences. They acknowledge common limitations, like having little to no options where one sends their child to school, and suggest ways to navigate these limitations, like providing a child’s school with the child’s strengths assessment. Individuals with ADHD can be drawn toward “train wrecks,” thus the authors encourage readers to select their social circle and partners with care. They also reiterate that people should seek and accept the help they need, and, in particular, no one should “worry alone.” They examine two methods of social coaching, including applied behavioral analysis, which uses a behaviorist model to condition different behaviors, and social learning, which aims to instill a deeper understanding of social behaviors.
Chapter 7 Summary: “Move to Focus, Move to Motivate: The Power of Exercise”
Hallowell and Ratey strongly advocate for people with ADHD or VAST to get active. To support this position, the authors discuss David, a patient of Dr. Ratey. David was a successful and happy professor and husband, but he started struggling with ADHD symptoms after injuring his knee, which prevented him from taking his regular runs. Dr. Ratey prescribed David Ritalin, which helped him stabilize his mood until he could get back to running.
The authors examine the neurological effects of exercise, emphasizing brain-derived neurotropic factor (BDNF), which is a protein released during exercise which works like “Miracle-Gro” on the brain, “as it creates a fertile environment to grow new neurons, connectors, and positive pathways” (96). Exercise is also highly-stimulatory, which helps to regulate attention by releasing dopamine and norepinephrine, neurotransmitters associated with motivation and focus.
Exercise can benefit students. A Canadian teacher, Allison Cameron, demonstrated this when she implemented daily exercises into her routine for her class of students with behavioral issues, many of whom also had ADHD. She added exercise equipment to her classroom, encouraging the students to use it at the beginning of class, leading to a more productive end to the class and significant academic and behavioral improvements in the children. Hallowell and Ratey also suggest educators and caretakers can implement “time-in” sessions—a play on “time-outs”—to give children a movement break to help them focus moving forward. A Boston school has implemented this idea, creating a “Ratey Room” inspired by Spark, a book written and published by Dr. Ratey in 2008. Similarly, Tatsuo Okada founded “Spark Center,” an afterschool program for Japanese students, which was so successful that it has been expanded to more locations.
Reflecting on Samuel’s success, the authors reiterate the importance of balance exercises. One study showed that preschoolers at risk of ADHD had improved focus after practicing balance. They also discuss a 1990s fitness program that, ironically, taught children with behavioral issues martial arts. While some assumed teaching kids with behavioral problems fight moves was ill-advised, the highly structured program proved successful.
Both yoga and meditation have been shown to positively impact individuals with ADHD or VAST. Yoga can improve focus on its own, and more active forms of yoga provide additional exercise benefits. Meditation can help calm the DMN, allowing people to remain focused in the TPN. Additionally, regular meditation has been shown to contribute to structural brain changes. The author suggest a few apps and breathing exercises people can do to begin meditating.
Rather than relying on external sources of motivation, like weight loss or rewards, the authors encourage people to find motivation by focusing on how good exercise makes them feel—”Imagine or recall how good it feels after you’re finished” (104). This method proved successful for Lucy, who used to jump rope before sitting down to do her math homework—a practice she continued after graduating to help with her mood and focus.
The authors avoid giving overly specific exercise advice, since individual needs vary, but they recommend at least 20 minutes of exercise daily, encouraging readers to diversify their exercise routines to target different areas of the brain. They also suggest readers find accountability, whether that is to a routine or to another person.
Chapters 6-7 Analysis
These chapters of ADHD 2.0 expand on earlier discussion of ADHD management by focusing on creating effective environments and harnessing the benefits of physical activity. These chapters reinforce the book’s structure, revisiting key ideas such as the interplay of the DMN (default mode network) and TPN (task-positive network), while introducing practical strategies for symptom management. The authors address modern environmental challenges and present proactive solutions, highlighting The Integration of Lifestyle Adjustments for Symptom Management.
Hallowell and Ratey explore how modern environments often conflict with neurological needs, exacerbating ADHD symptoms. For example, they identify screen addiction as a significant concern, with the authors cautioning against the overstimulation of “boredom-averse brains” through excessive use of social media and internet browsing: “Being able to flit from one topic to the next to the next with just the touch of a key or swipe of a screen can give a jolt of stimulation (lights, colors, pictures, ideas!), which is, of course, a balm to our boredom-averse brains” (80). Similarly, they link environmental factors to poor sleep hygiene, noting, “It used to be that people had to be urged to wake up; now we have to urge people to go to bed” (87). These examples illustrate how contemporary lifestyles disrupt ADHD management, emphasizing the need for intentional adjustments like reducing screen time and improving sleep habits. The authors suggest strategies to counteract these challenges, such as establishing structured routines, eating whole foods, and surrounding oneself with positive influences, encouraging readers to proactively shape their environments to support mental and physical health.
Chapter 7 also emphasizes practical Approaches to Parenting and Educating Children with ADHD by focusing on movement-based interventions. The authors argue that incorporating physical activity into discipline or classroom settings—in lieu of punishment—can enhance focus and reduce behavioral challenges. This approach emphasizes the importance of flexibility and creativity in fostering resilience and self-regulation. The authors provide examples of successful programs, such as a Boston school’s “Ratey Room” and the Japanese afterschool program inspired by Ratey’s book, Spark. These initiatives demonstrate how movement-based solutions can be tailored to meet diverse needs, offering readers actionable insights for supporting children with ADHD in various contexts.
The authors skillfully create narrative cohesion by revisiting earlier concepts and examples. For instance, reintroducing Samuel’s story reinforces key themes while demonstrating the long-term benefits of tailored interventions. Similarly, their discussion of the TPN and DMN builds on foundational ideas instilled earlier in the text: “When you exercise, the clunky connectomes in the default mode network become smoother, allowing for easier and more complete transitions into the task-positive network” (960). This structured approach helps readers understand how individual strategies fit within the broader framework of ADHD management.
Hallowell and Ratey disclose their relationships with certain products, such as OmegaBrite supplements and the Fisher Wallace Stimulator, noting that while OmegaBrite is a sponsor of Hallowell’s podcast, “neither Dr. Hallowell nor Dr. Ratey receives any compensation from Fisher Wallace” (92). These acknowledgements increase transparency and trust, although they also highlight ethical considerations regarding product endorsements. While the authors aim to provide actionable advice, their reliance on specific products may raise questions about accessibility and objectivity, particularly for readers seeking unbiased guidance.
The authors’ use of confident language, such as “You’ll definitely notice the difference,” aims to inspire action and motivate readers (94). However, this phrasing risks alienating those who may not achieve the promised results, particularly readers with physical limitations or other barriers to exercise. While the authors’ optimism aligns with the book’s empowering tone, it underscores the need for a more inclusive approach that accounts for individual variability.
The discussion of applied behavioral analysis (ABA) reflects the authors’ broader thematic focus on Strategies to Harness ADHD Strengths by tailoring solutions to individual needs. However, ABA’s focus on conditioning behaviors has been criticized for encouraging masking and failing to respect neurodivergent identities. By advocating for an integrated approach that combines ABA with social learning methods, the authors promote flexibility while acknowledging the limitations of any single intervention. This perspective reinforces the importance of self-awareness and adaptation in ADHD management, while inviting readers to critically evaluate different treatment options.
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