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6 Strategies For Adults With ADD/ADHD


Inattention, impulsivity, disorganization, and other ADHD symptoms occur early in life. In the United States, however, approximately 2.5% to 4.4% of adults live with ADD/ADHD. Learning successful therapeutic methods will give you the power to handle your symptoms of ADHD. Here are a few effective techniques to help you remain on top of the symptoms of attention-deficit/hyperactivity disorder.

Seek Professional Help

Approximately 20 to 50% of adults with ADHD do not respond to treatment with medications. Psychotherapy is also important, particularly for those who respond to medication. Most ADHD studies have been carried out on children. However, a study of studies on adults identified some forms of psychotherapy.

ADHD education can help keep standards reasonable for patients, partners, and family members. Counselors can help someone with ADHD set goals, devise strategies to accomplish them, and then measure progress. If medication is needed, discuss this with your doctor. Get a psychological evaluation if you have ADD/ADHD or any other diagnosis.

Create a Schedule

When you sometimes find it hard to get things done during the day, try making your schedule the night before. Group related assignments together under the same time umbrella to increase your chances of success. Build some extra time into your day to prepare for unexpected challenges.

After you’re comfortable in managing your daily schedule, create a routine that makes your day run smoothly. Develop procedures that will lower your effort to complete daily chores by creating a place to put your keys, phone, purse, or wallet.

Block Out Time for Focus

Many people overextend themselves by taking on more responsibilities than they can handle. Failing to keep your commitments will make you feel scattered and sap your energy. By respecting your own boundaries, you can contribute and perform more efficiently.

When faced with a long assignment or a daunting project, break it down into smaller, more manageable steps through the use of a detailed checklist or writing out the different aspects of the job. Once you’ve started and gained some momentum, you can add additional things to your list and place them in alphabetical order.

Clear Clutter Daily

A lot of people with ADHD have trouble organizing their things and keeping their clutter under control. Their houses, cars, and even their offices are full of clutter. Getting rid of clutter doesn’t mean that you have to sweep your whole house top to bottom. Take a few minutes every day to declutter one part of your house. By the end of the week, you’ll be so used to it that you won’t even have to worry about cleaning each day.

Reduce Noise

Eliminating distractions at work will help you maintain your concentration over long periods of time. Studies show that noise-canceling headphones can help. Be honest with yourself about your top work distractions and figure out how to avoid them. The fewer distractions you have, the more likely you will be to stay focused.

Pay Attention to Your Diet and Exercise

Having a healthy lifestyle can help ADHD sufferers to stay calm and reduce their symptoms of inattention, hyperactivity, and distractibility. Exercise can alleviate anxiety, improve your mood, and relax your mind. Consider meditation, mindful walking, yoga, and tai chi to cope with ADHD symptoms. Spending time outdoors can also alleviate stress for people with ADHD.

Practicing mindfulness daily will enable you to cope better with distractions, reduce impulsivity, improve concentration, and give you greater control over your emotions. You can explore certain meditation methods for ADHD patients by using free or discounted mobile applications or online supervised meditation.

Stay Connected

Set aside time for your friends, family, and loved ones. Schedule fun things to do and stick to your obligations with them. Listen to what they say when you are with them. Try not to interrupt them.

You may need to consult a doctor if your symptoms still interfere with your life despite these efforts. Your doctor can advise you on the best treatment for you depending on how severe your symptoms are. ADD/ADHD treatments can include therapy and counseling, as well as medications.

For more information or to schedule appointment please visit our ADD/ADHD page or call at 919-647-4600.

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