 5 Helpful Tips for Adults With ADHD Adults with ADHD can experience difficulties in many important aspects of living. Tasks such as remembering to send an important work email, or finding your car keys, can be extra challenging. Below is a list of 5 helpful strategies for adults living with ADHD. 1. Determine the best form of treatment for you An important first step in managing symptoms of ADHD is finding the right form of treatment. The specifics can look different depending on the person, but therapy and medication are the best places to start! Contact your insurance provider to determine which healthcare professionals are included in your plan. If you don’t have insurance coverage, or even if you do, contacting healthcare offices and asking about appointment costs and availability is a good way to learn about your options. 2. Maintain a consistent schedule Sounds simple, right? But maintaining a consistent schedule can be very challenging for someone with ADHD. Whether you become distracted by other tasks, or just can’t focus on what you’re doing, setting a consistent schedule and sticking to it can help with making sure you get things done. Part of maintaining a consistent schedule can be writing a “to-do” list and checking tasks off as you complete them. But, make sure you look at this list multiple times a day so that it’s effective as a reminder of what needs to be accomplished! Putting the list somewhere you look at often, like by a mirror or where you like to sit on the couch, can ensure you’re seeing the list multiple times throughout the day. 3. Clear out your space Decluttering a space may not always be how you want to spend your time but keeping your space clear can be very helpful for those with ADHD. Removing extra distractions can allow for more focus on the task at hand. This doesn’t mean throwing out everything you own, just try your best to make sure things are put away where they belong and only have the necessary materials in front of you. If this sounds especially difficult for you, start with spending just 5 minutes a day clearing your space! 4. Manage your time Time management can be a struggle for those with ADHD! One strategy to help with this can be reflecting on how much time it takes you to complete a task. For example, does it take 20 minutes or 60 minutes to wash the dishes? How long should it really take to complete this task without any distractions? After determining how long it takes to complete tasks, you can set a reminder on your phone to prompt you when you should be finishing a task. This may take some getting used to, but this routine can be helpful with keeping track of time and knowing when to move on to something else. You can also “chunk” your time when conquering larger tasks. This means that you break down a task into smaller “chunks” of time. For example, if you know that you have a project that may take 3 hours to complete, it could be helpful to plan to work on the task in 3 separate 1-hour “chunks”, rather than working for 3 hours straight and becoming distracted. Plan out specific periods of time to work, then plan to give yourself at least a 5-minute break before working again. That way, you can balance being productive while also giving yourself time to rest! 5. Play to your strengths! Navigating ADHD can be hard! But everyone has strengths that help make them unique. Take some time to reflect on your own strengths and how you work best. Do you like to take a creative approach to your time management strategies? Is watching your favorite tv show a motivating reward to get things done when “chunking” your time? Utilizing what you’re good at or what you enjoy are great strategies for approaching aspects of living that may be more challenging! Additional ADHD resources Viewpoint Psychological Services offers ADHD evaluations, therapy for individuals diagnosed with ADHD and related issues, and an upcoming "boot camp" class for adults with ADHD who are interested in learning strategies to better manage their symptoms. We also offer a free 10-day email series with daily tips. Please contact the Viewpoint office staff to inquire about any of these services. Call 859-442-8439 or visit our “Contact Us” page at http://www.viewpointpsych.com/contact-us.html Check out these other options for more ADHD information and resources 1. ADHD Adults: https://www.additudemag.com/category/manage-adhd-life/ 2. Helpful Resources for Adults with ADHD: https://add.org/helpful-resources-for-adults-with-adhd/ 3. Books and Related Resources: http://www.viewpointpsych.com/resources1.html About the Author:
Libby Wertz, M.A. is a third-year graduate student in Xavier’s Doctorate of Clinical Psychology program with an emphasis on working with children and adolescents. Libby is a practicum student at Viewpoint Psychological Services and enjoys working with children, adolescents, and young adults experiencing challenges associated with ADHD, anxiety, behavior management, emotion regulation, peer relationships, and self-esteem.
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