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What is ADHD? 5 Tips to Manage Adult ADHD

Published on 4 April 2021 at 21:17

It can be tough to manage life with ADHD symptoms. While ADHD is not entirely treatable, there are effective techniques that allow you to not let it affect your daily routine.

By making a few tweaks in your routine, you can easily cope with its symptoms, keep yourself focused, and remain calm.

In this article, we’ll be talking about the things you can do in your routine to live a healthy and confident life.   

Let’s get started.


What is Attention Deficit Hyperactivity Disorder (ADHD)?

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder that develops in childhood and often continues into adulthood.

There are medicines and therapies to tone down its symptoms, but it falls under the category of untreatable disorders that you must adjust to.

Common symptoms of ADHD include:

  • Inattention
  • Hyperactivity
  • Restlessness
  • Disorganization
  • Impulsiveness
  • Time blindness (difficulty in tracking time)
  • Disorganization
  • Extreme procrastination
  • Distractibility

Luckily, there are ways other than medication to deal with ADHD effectively. It’s important to mention that change will not happen overnight. You must have a positive attitude, be persistent, and have patience.

Practicing the techniques discussed below will allow you to take control of your life and be organized, productive, and calm.

Let’s start.  


5 Tips to Manage Adult ADHD

1.     Manage Stress

Impulsiveness and disorganization associated with ADHD can lead to an unhealthy diet and disturbed sleep patterns. These can in turn lead to stress and bad moods.

Take charge of your routine by doing these three things:

Adjust Your Sleep Patterns: Not having enough sleep can make ADHD symptoms worse. It affects your ability to focus and cope with stressful situations.

Make sure to set a bedtime routine that helps you go to bed. For instance, take a hot bath just before bed.

Set a schedule for sleep and follow it religiously, even on holidays. ADHD is infamous for irregular sleep patterns. If you sidetrack during weekends, it’ll be difficult to get back on track on weekdays.

Regular exercise can also help you with sleep.

Do Regular Exercise:

Do regular exercise even if it’s for 20 minutes. Going to the gym is not a necessity either. You can do a structured exercise regularly in your living room.

Exercise helps with erratic thoughts. It also helps with hyperactivity associated with ADHD and calms your mind.

Eat Healthy Foods: Consuming healthy foods may not directly help ADHD, but it will help minimize its symptoms.

Avoid junk food and sugar and try to consume healthy protein every day. Eat smaller meals.

2.     Organize Your Environment

ADHD patients tend to live in a chaotic environment that eventually translates into a chaotic thought process.

Structure your environment. Allocate everything its plance and keep it there. For example, don’t just throw your keys on the table, always place them where they belong.

If you are not using something, it should go back to its location.

Organize Your Workspace: Mess on your workspace will create more mess in your mind. Allocate a few minutes daily to eliminate clutter on your work/study desk.

Keep the things that you don’t need urgently in a desk or bin to minimize distractions.

Don’t try to do everything at a time. Perform tasks that are more important first.

Use a Day Planner: Using day planners can help you keep up with daily tasks. They can also remind you of deadlines and important events so that you don’t forget them.

Avoid Paper: A major benefit of the digital age is that it lets you go paperless. Try to pay bills and perform other financial transactions online to avoid clutter associated with papers.

If you have to use paper, create a neat filing system with compartments. Use color codes and labeling to identify documents easily.

3.     Do Mindfulness Exercises

Practicing mindfulness can help with a lot of adult ADHD symptoms. It can help you with impulsivity, focus, control over your emotions, and help resist distractions.

Mindfulness meditation is also known to reduce stress symptoms in most people.

However, practicing meditation can be a challenge for ADHD patients because of the hyperactivity associated with the disorder.

Your mind will tend to drift in the beginning. Don’t worry about that. Keep on trying to do it better.

The best way is to start with short spans and gradually increase the meditation duration.

4.     Manage Your Time and Stay on Schedule

Losing track of time is a frustrating ADHD symptom. You can avoid time blindness by having a clock with you all the time.

Use a timer to set the time for every task. Give yourself a cushion of a few minutes with each task. For instance, leave home 15 minutes early for a meetup.

Check your schedule before you take on any new task at work or in your social life. Impulsiveness can get you to agree to more than you can handle.

Taking on too many responsibilities can make you feel overwhelmed, which can affect results. So, learn to say no to tasks that don’t fit your schedule.

5.     Set Your Priorities

ADHD patients tend to jump from one task to another as it can be difficult to focus on one thing. Setting priorities can help a lot.

Create a list of your activities from the most to the least important. Work on the most important tasks first and then move to the less important ones.

Working on a large project can get overwhelming as well. Divide such projects into smaller tasks and work on one at a time.

Lastly, stay on schedule by using a timer or watch. Stick to one task at a time without worrying about the others.

Final Thoughts

Coping with adult ADHD symptoms isn’t that difficult if you can consistently practice a few helpful techniques in your routine.

While medication and therapy are good options, the techniques discussed in this article can help you alleviate your symptoms and live a healthy life.

So, manage your stress, organize your environment, do mindfulness meditation, manage time, and set priorities to stay focused, calm, and productive.

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Tracey Millis
a year ago

Hi I was clinically diagnosed at 50 yrs old after suffering to many years and still am about all these issues mentioned and more.I am currently trying to obtain nhs funding for the now new adhd dual diagnosis rehab treatment clinics which I desperately need as I am still self medicating and cannot stop as I’m untreated for this issue I am so pleased to see so much more information on this now it’s all comin to light for many sufferers as this is like a hidden issue which only makes sense to us sufferers.