Tips for Managing Adult ADHD

Managing Adult ADHD can be a challenging journey, but it's far from impossible. Discover practical strategies and tips that can help you navigate through daily life with more ease, focus, and productivity.

Time management tips

Become a clock-watcher: Use a wristwatch or highly visible wall or desk clock to help you keep track of time

Use timers: allot yourself limited amounts of time for each task and use an alarm to alert you when your time is up
Plan to be early: Write down appointments for fifteen minutes earlier than they really are and set up reminders to ensure you leave on time

Tame your paper trail

Set aside a few minutes each day to deal with the mail, preferably as soon as you bring it inside

Go paperless
Request electronic statements and bills instead of paper copies
Label and color-code your files so that you can find what you need quickly

Tips for Managing Your Time and Staying on Schedule

Many adults with ADHD spend so much time on one task-known as “hyperfocusing”-that nothing else gets done.

These difficulties can leave you feeling frustrated and inept, and make others impatient.
There are solutions to help you better manage your time.

End distractions

Where you work matters

Minimize external commotion
Face your desk towards a wall and keep your workplace free of clutter
Turn off email and social media
If noise distracts you, consider noise-canceling headphones or a sound machine
Save big ideas for later

Get Organized at Work

Set aside time for organization: 5 to 10 minutes a day to clear your desk and organize your paperwork

Use colors and lists
Manage forgetfulness by writing everything down
Prioritize: More important tasks should be placed first on your to-do list so you remember to do them before lower priority tasks
Sets deadlines for everything

Prioritization tips

Decide what to tackle first

Get plenty of sleep

Sleep deprivation can increase symptoms of adult ADHD, reducing your ability to cope with stress and maintain focus during the day.

Learn to Say No

Saying no to certain commitments may improve your ability to accomplish tasks, keep social dates, and live a healthier lifestyle.

Tips for getting organized and controlling clutter

ADHD hallmark traits are inattention and distractibility-making organization perhaps the biggest challenge adults with the disorder face.

By implementing various structures and routines, and taking advantage of tools such as daily planners and reminders, you can set yourself up to maintain organization and control clutter.

Practice mindfulness

As well as reducing stress, regular mindfulness meditation can help you to better resist distractions, lower impulsivity, improve your focus, and provide more control over your emotions.

The key is to then draw on these mindfulness techniques during your daily life to keep you on track.

How to deal with Adult ADHD (or ADD)

ADHD can present challenges for adults across all areas of life and can be tough on your health and both your personal and on-the-job relationships.

Fortunately, there are skills you can learn to help control your symptoms of ADHD. These ADHD self-help strategies require practice, patience, and, perhaps most importantly, a positive attitude.

Stretch your attention span

Boring meetings or lectures are hard on anyone, but for adults with ADHD, they may pose a special challenge.

Use these tips to improve your focus and ability to follow instructions: Get it in writing
Ask for an advance copy of the relevant materials
Echo directions
Move around

Exercise and spend time outdoors

Working out is one of the most effective ways to reduce hyperactivity and inattention from ADHD.

Exercise can relieve stress, boost your mood, and calm your mind, helping work off the excess energy and aggression that can get in the way of relationships and feeling stable.

Control your budget

Keep track of every expense, no matter how small, for a month to analyze where your money is going

Use this snapshot of your spending habits to create a monthly budget based on your income and needs
Figure out how you can avoid straying from your budget

Set up a simple money management and bill paying system

Organizing money online means less paperwork, no messy handwriting, and no misplaced slips

Switch to online banking
Set up automatic payments for regular monthly bills and log on as needed to pay irregular and occasional ones
Use bill pay reminders
Take advantage of technology

Develop structure and neat habits-and keep them up

Create space.

Organize your objects by categorizing them and deciding which are necessary and which can be stored or discarded
Use lists to keep track of regularly scheduled tasks, projects, deadlines, and appointments
Utilize a calendar app or day planner
Make use of lists and notes
Search for “to do” apps or task managers

Eat healthfully

While unhealthy eating habits don’t cause ADHD, a poor diet can exacerbate symptoms.

Put a stop to impulse shopping

Shop with cash only

Make a list of what you need and stick to it
Use a calculator to keep a running total
Stay away from places where you’re likely to spend too much money
Throw away catalogs as they arrive
Block emails from retailers

Stay focused and productive at work

ADHD can create special challenges at work.

Tips for Managing Stress and Boosting Mood

The best way to stop this cycle is to take charge of your lifestyle habits and create healthy new routines.

Eating well, getting plenty of sleep, and exercising regularly can help you stay calm, minimize mood swings, and fight any symptoms of anxiety and depression.