Written by Zach Miller, Medically Reviewed by Jocelyn Riden
October 16, 2024
When you have ADHD as an adult life is hard because everything from work productivity to relationships and even your daily responsibilities get affected. ADHD (Attention Deficit Hyperactivity Disorder) is seen often in children, but adults with ADHD have their own problems. But these problems can be so overwhelming it can seem impossible to get control of ADHD symptoms to have a productive, balanced life. In this blog, we’ll share practical tips to help adults with ADHD manage their daily challenges
Understanding ADHD in Adults
ADHD in adulthood displays differently than it does in childhood. However, the symptoms may not be so obvious and can have a profound effect on many facets of your life. Adult ADHD can cause difficulty in organizing, difficulties surrounding time management, difficulties in focusing on tasks, impulsivity, and emotional regulation difficulties.
Adults with ADHD may experience difficulty with meeting deadlines at work, keeping up with relationships, and keeping things going in the household. This can give rise to ADHD
Practical Tips for Managing ADHD
-
Time Management Strategies
One of the biggest hurdles for grown adults with ADHD relates to time management. But it’s tough to stay on task, which happens in procrastination and missing deadlines. In order to combat this, time-blocking strategies and planners or digital calendars can go a long way.
Once you break down your tasks into smaller manageable chunks you will see how smaller, immediate success is achievable. Set timers for particular tasks, and then reward yourself with short breaks. Alarms and reminders will remind you when your meal time is, and scheduling time for work and time to relax will prevent you from experiencing burnout.
-
Organization and Decluttering
Besides that, someone with ADHD can have even more trouble focusing in a cluttered environment. Try to give your living and work spaces some organization. Decluttering your environment helps reduce the distractions to help you concentrate on what you’re doing.
Start small, say, on your desk or countertop, and work around your other spaces. Things can be kept sorted with bins, labels, or drawer dividers. If you are going for digital organization, think about apps that let you file and categorize emails, documents, and to-do lists.
-
Setting Realistic Goals
When you have ADHD it’s easy to get overwhelmed. It may only put pressure on you to set large, ambitious goals when you just want to stay focused. Instead, then, try to do big things in smaller steps. Take for example a huge project at work, break it into phases, and focus on one area a day.
Small wins along the way can cheer you up. Setting achievable milestones also means you feel some sense of progress that motivates you to keep moving forward. The first step toward successful ADHD management is to recognize these symptoms.
-
Building Healthy Routines
Adults with ADHD can establish a healthy routine, with the help of which symptoms become better managed. Routines are so structured that you can focus, and easily perform tasks daily.
A bad night’s sleep can make ADHD symptoms worse by making it harder to concentrate, and more vulnerable to irritability. This is why setting a regular schedule is very important. Going to bed and getting up at the same time every day is the best practice whether it be a weekday or a weekend. Don’t look at screens before bed; set up a calm, relaxing wind-down routine before bed.
Sleep, along with nutrition, is important for the management of ADHD. A balanced diet with frequent eating keeps up your energy and keeps you alert throughout your day. Protein, healthy fats, and complex carbohydrates will support brain function.
- Exercise and Mental Health
Another powerful tool for managing ADHD symptoms is physical activity. Dopamine helps focus and reduce hyperactivity by increasing levels, and exercise does too. We all have the potential to develop regular physical activity into our lives, however small a step it may be — simply a walk or short workout can help dramatically with how you feel and function.
Exercise also helps with reducing stress, improving mood, and promoting better sleep, all of which can aid in managing ADHD symptoms.
-
How Tech Can Help You
Adults with ADHD can be affected by technology on both sides of the sword. It can be a distraction but if used properly, it’s an extremely useful tool for staying organized and focused.
The apps that come with helping people stay on top of their tasks with ADHD are quite a lot. If you use apps like Todoist or Trello you can create to-do lists, place tasks in priority, set deadlines, etc. In addition, apps like Forest might work to keep you in line by letting you know you have to be away from your phone for a certain amount of time.
- Distraction Minimizing Digital Tools
If you’re easily distracted by social media or anything on the internet, there are browser extensions designed to block distracting websites or set time limits for their usage. Using technology to help you minimize distractions and stay focused to get through those pesky tasks.
-
How to Seek External Support Systems
It can feel isolating as an adult living with ADHD, but knowing you aren’t doing it alone can help. Talking to professionals is as necessary as talking to loved ones; it may make all the difference in how you manage your symptoms.
- Therapy and Counseling by Professionals
Treatment, specifically Cognitive Behavioral Therapy (CBT), is an effective way to manage symptoms of ADHD. Talking with a therapist can also help you learn how to develop coping strategies, learn to manage your time, and navigate the emotional ropes that often go along with ADHD.
Another option is coaching for ADHD. With an ADHD coach on hand to work with you to set goals, come up with strategies, and help you to be accountable to follow through, an ADHD coach can be a valuable ally in helping you accomplish your goals.
Managing ADHD can also be helped by your loved ones. Having them around can be there to offer emotional support and create an environment that reduces distractions and increases focus. Talking openly about your struggles with family and friends can help you to receive more understanding and support.
Managing ADHD as an adult can be tough, but with the right tools and support systems you can successfully run your life as an adult healthy and happy! Get tips on how to manage your time and organization, how to build a healthy routine, and where to get help, it comes down to finding out what works for you and making small consistent changes.
There’s no shame in asking for help when you need it. Using these tangible tips and finding help from a professional, you can conquer ADHD and live a more normal day-to-day life. If you or a loved one struggling with ADHD, do not hesitate to contact us. Check out our ADHD treatment program to learn more.
info@shc.health 
