If you have ADHD, you may find it hard to focus on tasks and get things done. But there are many strategies that can help manage ADHD.
ADHD and symptoms
Attention deficit hyperactivity disorder (ADHD) is a mental disorder that affects millions of people in the United States. It’s a common childhood condition, but it can last into adulthood as well. ADHD is a neurobiological disorder, meaning it originates in the nervous system and brain.
The following symptoms cause problems for people with ADHD: difficulty paying attention; impulsivity; hyperactivity (fidgeting and restlessness); and being easily distracted
Tips to manage ADHD
- Organize: It may be helpful to seek out someone who can assist in organizing your home and workspace. The more organized you are, the less likely you are to lose things or make a mistake. Consider getting rid of any clutter that might be distracting and causing disorganization. You could also use color coding as a way of keeping track of different items, such as by labeling them with different colors (e.g., red for schoolwork; blue for personal projects).
- Set up routines and schedules: Having a routine will help keep tasks flowing smoothly, allowing you more time to focus on the things that are important to you without worrying about forgetting something else along the way. By setting daily schedules for all activities that need attention—including meal planning for dinner or bedtime—you’ll know what needs doing when it needs doing so there aren’t any gaps in your day where nothing happens but instead fills with time spent thinking about what needs to be done next rather than actually doing anything productive at all! This includes keeping a calendar available so anyone who needs one has access; this means everyone from family members down through neighbors who might want an appointment booked ahead just enough days ahead so they don’t forget their appointment either!
Organize your environment.
When you have ADHD, it can be hard to stay organized. You may struggle with cluttered living space or feel overwhelmed by the number of tasks on your plate at any given time. The best way to manage this is to keep things in order and keep them there! Make sure that you put things back where they belong after using them and set up a cleaning schedule if necessary. Use calendars, planners, or other reminders on your phone as well as alarms for yourself so that you don’t feel like everything has happened yet before lunchtime hits!
Here are some great life hacks.
There are many tools to help you manage ADHD.
- Use a to-do list to keep track of tasks and organize your thoughts. It’s important that you write down every task as soon as you think of it so that you don’t forget anything or miss a step in the process of doing something.
- Set up reminders for yourself using your smartphone or another device with an alarm function, such as an old-fashioned alarm clock, if necessary. Be sure not to set too many reminders on your phone at one time; this causes distraction from other important things and can be frustrating when too many reminders go off at once!
- Use your calendar app throughout the day—not just for appointments but also for daily tasks like taking medication (if relevant), eating meals, exercising (if relevant), etc., so that nothing slips through the cracks! The same goes for weekly checkups with doctors/therapists/psychologists who help with managing ADHD symptoms; never miss these!
Set up routines and schedules
- Set up routines and schedules
Routines are an important way to manage ADHD. They help you focus on the tasks at hand, without having to think about what you have to do next or if you’ve finished everything that needs doing. If your life is a series of random events, it’s easy for ADHD symptoms to get out of control.
- Plan your day in advance
You can use this planner template as a starting point for setting up your own personal schedule.
Keep things to a minimum
- Keep things to a minimum. Multitasking is not your friend when it comes to managing ADHD. Focus on one task at a time, and give yourself plenty of breaks in between tasks. If you’re working on something that requires focus, make sure the room is quiet and no one else is around to distract you.
- Take breaks often and get enough sleep! This is especially important for children with ADHD who have trouble concentrating without proper rest (and parents who are dealing with fussy kids). When kids are tired, they’re more likely to act up—which can lead to mom/dad getting frustrated and feeling as though they’ve failed their child somehow because there’s so much noise in the house! But if everyone gets enough sleep each night, everyone will be happier throughout the day…and then maybe there won’t be so many tears shed when bedtime rolls around again!
Have regular exercise
Exercise can help you manage stress and anxiety, sleep better, concentrate better, relax and feel better about yourself. It is also an excellent way to stimulate your mind so that you can avoid boredom. Exercise increases the amount of dopamine in your brain which helps improve concentration and focus on tasks at hand.
Exercise stimulates the production of endorphins in the body which makes you feel good. These endorphins are responsible for blocking pain signals from reaching your brain while also causing a positive feeling within yourself as well as lowering anxiety levels throughout the day. They’re also responsible for improving moods by acting as natural antidepressants!
Strategies to manage ADHD
- Break tasks into smaller chunks. The best way to manage a task is to break it down into small, manageable steps. For example, if you want to make a healthy meal plan for the week, break this task down into a daily or weekly goal that’s easy to accomplish.
- Set realistic goals based on your skills and abilities. Use strategies like breaking tasks into smaller chunks, setting deadlines, and using reminders or alarms on your phone to set realistic goals for yourself. This can help avoid getting overwhelmed by what seems like an impossible task.
- Add structure to your day with a calendar or planner. Use your smartphone, laptop, or buy a paper planner that you can carry with you everywhere so that you always have access to important dates and appointments!
Break tasks into smaller chunks
- Break tasks into smaller chunks. When you have ADHD, it can be difficult to stay focused on one task for a long period of time. If you find yourself easily distracted by other tasks or bored with the current one, break your project down into smaller chunks so that it doesn’t take forever to finish.
- Use lists and timers to stay on track. A common symptom of ADHD is forgetting what you’re supposed to do next, or getting distracted by something else before finishing the task at hand—and this can cause problems if you don’t write down your list of tasks or set an alarm for yourself! To avoid these issues, try making a list of all the things you need to accomplish during the day and setting alarms that remind you when each task is due (or even just writing down how much time each activity takes).
Set realistic goals, based on your skills and abilities.
Setting realistic goals is essential to managing ADHD. It’s important to remember that your goals should be achievable, and they should be based on your skills and abilities. If you have trouble meeting a particular goal, don’t get discouraged; instead, try another approach or give yourself more time to accomplish it.
It’s also helpful to have a few different types of goals in mind: short-term goals (within the next week or two), medium-term ones (a month or two away), and long-term goals (more than six months away). These longer terms can help give structure to your life and make it easier for you to stay motivated over time as well as provide something substantial for you to work toward when life gets challenging.
Add structure to your day with a calendar or planner. Use your smartphone, laptop, or buy a paper planner that you can carry with you. You can also use reminders or alarms on your phone.
Prioritize your tasks and work on the most important ones first. If you get distracted by something else, come back to the task when you have time. If you keep switching between tasks, you might not complete them in time.
- Prioritize your tasks and work on the most important ones first. If you get distracted by something else, come back to the task when you have time. If you keep switching between tasks, you might not complete them in time.
- Carry out a daily to-do list or set of activities that need to be done. This can help you manage your time better by keeping track of what needs to be done and when.
- Get organized so that everything is in its place and there’s no clutter around at home or in your workplace. This will make it easier for people with ADHD to stay focused on their work without getting distracted by things around them.
ADHD is a lifelong condition, but this does not mean that there are no solutions. Managing ADHD can be difficult at times, but with some determination and the right strategies, you can live a full and productive life. Remember to keep things simple, prioritize your tasks and try to stick with them until completion.
Begin Working With An Asheville Mental Health Therapist
Learning to live with ADHD symptoms is much easier said than done. Our team of caring therapists would be honored to help you in overcoming the symptoms that affect you most. We are happy to offer services from our Asheville, NC-based practice and across the state. To start your therapy journey with a couples therapist, please follow these simple steps:
- Reach out to us to have a free consultation with a couples therapist
- Have your first appointment with Resilient Mind Counseling
- Start receiving the support you deserve!
Other Services Offered With Resilient Mind Counseling
Our team understands you and your partner may experience a number of mental health concerns at a time. This is why we are happy to offer a variety of mental health services including therapy for BIPOC and neurodivergent populations. In addition, we also offer LGBTQ+ counseling, anxiety treatment, trauma therapy, and PTSD treatment. As well as, depression treatment, mood disorder, and bipolar disorder treatment. Feel free to visit our blog to learn more today!