How To Manage ADHD

Posted on May 21, 2023

Woman with ADHD looking at computer.

Is it hard for you to pay attention or focus? Do you get distracted easily or act without thinking? Do these things happen often? If this sounds familiar, you may be dealing with attention deficit hyperactivity disorder (ADHD).


Symptoms Of ADHD

The primary symptoms of ADHD include:


  • Inattentiveness
  • Difficulty paying attention
  • Difficulty following instructions
  • Being easily distracted or forgetful)
  • Hyperactivity (i.e., finding it hard to sit in one place, feeling restless, talking excessively)
  • Impulsiveness (i.e., interrupting others often, acting without thinking)


Generally, ADHD is first diagnosed in childhood but often persists into adulthood.


How ADHD Affects Daily Life 

ADHD can affect your personal and professional life, relationships, self-esteem, and productivity? Often, ADHD manifests as procrastination, substance abuse, compulsive eating, impulse buying, emotional outbursts, sleep problems, chronic stress, or anxiety.


If you experience many of the symptoms mentioned above and they happen often, you should speak to your doctor or mental health professional for a diagnosis and treatment plan. ADHD is manageable.


Practical Ways To Manage ADHD

Living with ADHD means adopting new tools and techniques to help manage your daily life. No matter what your treatment plan involves, there are many things you can do to help deal with your symptoms. What works for one person might not work for another, so finding what works best for you may take a little trial and error.


Establish routines

Routines provide structure and predictability. Create a daily schedule for activities such as waking up, eating meals, exercising, and going to bed. Most importantly, stick to it! Set up a consistent time and space to plan, reflect, and regroup. Develop neat habits and maintain your organized structure with regular daily routines.


Break down large tasks

Large tasks can seem overwhelming for people with ADHD. Breaking them down into smaller, more manageable steps can help reduce stress and improve productivity. Use a timer or a timer app to help you keep from getting “stuck” on a step or losing track of time.


Use visual aids or time management tools

ADHD can make it hard to stay organized and manage your time. Calendars, organizers, to-do lists, and reminders are your friends—use them consistently. Find a tool that is easy to use and works for you. Paper diaries, calendars, or notepads, a task management app like Todoist or ClickUp, or even Google Calendar or Microsoft Outlook make for excellent tools. If you need to take medication or have other time-sensitive tasks, set a reminder alarm on your phone. Crossing items off of a to-do list can bring a real sense of accomplishment!


Minimize distractions

Distractions can be challenging. Create a quiet, distraction-free workspace (or use noise-canceling headphones to block out background noise). Put away things that distract you. You are less likely to be tempted into doing other tasks by eliminating distractions.


Don’t procrastinate

Deal with it now, immediately, today! This will help you avoid forgetfulness and cut clutter. File your papers, clean up the mess, and return your calls or messages now—don’t leave it for later.


Learn to say no

Don’t commit to things you don’t have time for. Don’t let yourself get overwhelmed. Take time before making any decisions, and only agree to things worth your time and energy. Check your schedule before agreeing to something new.


Exercise regularly

Exercise can help reduce symptoms of ADHD. Regular physical activity improves sleep, reduces stress, boosts overall mood, and helps keep you healthy. Choose something enjoyable to stick with, like a team sport or working out with a friend. Boost stress relief by exercising outdoors to benefit from sunshine and green surroundings.


Get enough sleep

Sleep deprivation can increase symptoms of adult ADHD. Avoid caffeine, create a predictable and quiet bedtime routine, and stick to a regular sleep-wake schedule (even on weekends).


Practice mindfulness

Mindfulness practices, meditation, or deep breathing exercises can help improve focus, reduce stress, increase self-awareness, lower impulsivity, and provide more emotional control. Start slowly by meditating for short periods and gradually increase the time as you become more able to maintain focus. Try some free or inexpensive smartphone apps or online guided meditations.


Find an ADHD coach

An ADHD coach can give you strategies and tools to accomplish your goals. You can ask for a recommendation from your doctor or check with the ADHD Coaches Organization (ACO), the Attention Deficit Disorder Association (ADDA), or the Professional Association of ADHD Coaches (PAAC).


With a little practice, you can improve your daily habits and develop techniques that help you keep life in order. You are the only one who can make a real difference, so don’t give up!


Treatment For ADHD

Treating ADHD can improve quality of life. Treatment may involve medication, behavioral therapy, or a combination of both. Medication can help some people, but it is not a cure. It should be used in conjunction with other treatments or self-help strategies.


Let Us Help You Manage ADHD

One of the key aspects of managing ADHD is seeking professional help and receiving an accurate diagnosis. Here at Rising Phoenix Wellness Services, we provide a safe, welcoming, and nurturing environment where individuals are embraced, not judged, throughout their recovery process.


Our expert and compassionate staff members can help provide medication, therapy, and other interventions that can significantly alleviate the symptoms of ADHD, helping you regain control over your life. Let us help you or your loved one develop effective coping strategies and healthy lifestyle habits that can make a world of difference. Contact us today to learn more.

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