Attention-deficit/hyperactivity disorder, or ADHD, is often associated with teens and children. But it is an issue that also affects over 10 million adults in the United States. Learning how to deal with ADHD is not easy, though it is possible. Addressing your ADHD may involve professional treatment. Yet outside of that, there are numerous things you can do to help yourself with ADHD. Managing symptoms, focusing effectively, and getting things done is possible.
What Is ADHD?
ADHD, the acronym for attention deficit hyperactivity disorder, is a common neurodevelopmental disorder. It tends to be diagnosed in childhood but can persist into adulthood. People with ADHD struggle to pay attention, may act impulsively, and be overly active. People with ADHD may display some or all of the following characteristics:
- Squirming or fidgeting
- Carelessness or the taking of unnecessary risks
- Difficulty resisting temptation
ADHD presents in three different ways. These define which characteristics are most vital. The first is predominantly inattentive presentation. This involves daydreaming, difficulty paying attention, and being easily distracted. The second type is predominantly hyperactive-impulsive presentation. This type is dominated by restlessness and impulsivity. The third and final way ADHD shows up is combined presentation, where someone displays predominantly inattentive and predominantly hyperactive-impulsive elements.
How to Deal With ADHD
Evidence-based treatments like medication and therapy help numerous people deal with their ADHD. If those are helping, there’s no reason to stop them. At the same time, you can do several things on your own to bolster your quality of life.
Here are four tips for learning how to deal with ADHD.
People with ADHD tend to struggle to stay organized and may find the plans they have easily derailed. It is important to build structures and safeguards when it comes to organizing so you can rely on more than just your memory. One example is to begin each day by writing down a schedule or itinerary for yourself. Knowing precisely what you aim to accomplish gives you a sense of control over your responsibilities.
Carry this schedule with you and check things off as you complete them to build a sense of progression and accomplishment. One of the best physical tools to use in getting organized is a daily planner. This is much better than trying to keep a schedule on scrap paper or Post-it notes.
The next tip is to build routines that you follow each day or week. This could look like creating a schedule for regular chores like dishes or laundry so that you tackle them on the same day and time each week. You can also use your cell phone to your advantage by setting alarms and reminders that reinforce these routines.
Organization and routine are great foundations for living effectively with ADHD. Next comes time management. Failing to manage time effectively can easily get in the way of your organization and routine. Break up big projects into smaller, bite-sized chunks. Maybe your task is to clean the living room. That can feel daunting. But if you break it into smaller pieces, like vacuuming the rug or picking up the dog toys, that each builds toward cleaning the living room, you are more likely to accomplish it.
Dealing with and minimizing distractions is important. Saying no, avoiding overscheduling, and completing a task in full before moving to the next thing all prevent distractions from interrupting your flow.
Access ADHD Treatment at Oceanfront Recovery
There’s no shame in needing formal ADHD treatment and what you do on your own to help deal with ADHD. You can find high-quality treatment options delivered with compassion and a personal touch at Oceanfront Recovery.