Managing ADHD as an Adult
ADHD, or Attention-Deficit/Hyperactivity Disorder, is commonly associated with children, but it also affects numerous adults, often going undiagnosed or misunderstood. The experience someone has as a kid with ADHD often persists into their adult years interfering with their daily lives. Difficulties include impulsivity, hyperactivity, maintaining focus, time management, and difficulty organizing thoughts and tasks. Adults with ADHD are often highly intelligent and creative though they often experience obstacles in professional and personal relationships as a result of the various symptoms they may be experiencing. However, with proper diagnosis, understanding, and support, individuals with ADHD can learn strategies and skills to effectively navigate their unique neurodivergent experiences and achieve success in various aspects of their lives.
Adults with ADHD possess a unique set of skills that, when harnessed effectively, can be utilized as an incredible asset. Their brains are wired for versatility, enabling them to quickly adapt to dynamic environments. With their boundless creativity, they often excel in fields requiring unconventional thinking, such as art, design, and entrepreneurship. The ability to harness hyperfocus gives them the capacity to immerse themselves deeply into a task, resulting in remarkable attention to detail and a strong work ethic. Moreover, their ability to hyperfocus also allows them to become incredibly knowledgeable and passionate about their interests, making them valuable assets in specialized professions. While organization may present challenges, adults with ADHD thrive in fast-paced situations, finding excitement in high-pressure roles that demand quick decision-making and problem-solving. Ultimately, the unique skill set of adults with ADHD offers a fresh and innovative perspective in a variety of professional endeavors.
As an adult living with ADHD, there are various tools and strategies to help you effectively manage challenges. One of the most commonly suggested strategies is to establish a routine. Some people find the structure and predictability beneficial in managing their tasks throughout the day. Additionally, creating a to do list and breaking daily tasks into smaller, more manageable goals can build momentum and improve focus and organization. Alternatively, some people turn to technology to assist in managing their symptoms often utilizing reminders, alarms and apps.
Strategies for managing symptoms of ADHD:
1. Visual Aids
This can be as simple as a weekly calendar or planner. Within this you can include your daily tasks broken down into achievable goals. The intention here is to set yourself up for success. Don’t overwhelm yourself from the start, set the goal as something you are confident you can achieve and if you get more done that’s great.
Use sticky notes and color coded systems to catch your attention and make the important tasks more noticeable.
It’s important to remember your abilities. If you know you get easily distracted on your phone try to use a written planner so you are less tempted. The goal is not to work against the distractibility or other symptoms of ADHD rather, the goal is to work with these. Avoid setting yourself up for failure.
2. Regular Exercise and Diet
Studies have shown that even 30 minutes of exercise each day can help reduce symptoms of ADHD.
Exercise can be anything that you enjoy but you may find exercises that push the mind and the body to be the most beneficial. Exercises such as yoga, running, swimming or martial arts can all challenge you to focus on your breathing while getting our heart rate up and ultimately reduce stress and anxiety.
3. Reward Behaviors
Decide on a task that you want to complete and when you want to complete that task. Make it your goal to last 30 minutes giving all of your attention to that task. At the end of the 30 minutes allow yourself a 10 minute break. During this time you can engage in whatever rewarding activity you would like. Then at the end of your break you return to the task that you are trying to complete. Continue rotating between these two until you have completed the task.
During your on task time ensure that you are giving your full attention to the task. No checking your phone or getting up to make coffee.
Ultimately, you are trying to work to improve your time management and ability to focus on prioritized tasks.
4. Body Doubling
This simply means that there is a person engaging in a task alongside the person with ADHD. This may not be as simple as the others only because you need another person to engage in activities alongside you.
The idea behind this is that the other person will act as an anchor for the person with ADHD keeping them in the present moment, reducing the chance of the person becoming distracted.
5. Therapy
Finding a therapist who is knowledgeable in ADHD to help explore coping skills and additional strategies for managing specific symptoms may be beneficial.
People with ADHD are often experiencing symptoms of anxiety or depression that complicate their experience. People with ADHD have often learned unhealthy beliefs about themselves or the world around them through the words of others expecting them to perform as a neurotypical human.
Ultimately, with the right tools and techniques, living a fulfilling and productive life with ADHD is within reach.
