Medically Reviewed by Dr. K on 12 March 2021
Ways to Manage ADHD
Even basic things like food shopping or paying bills will become daunting when you have ADHD. Mood fluctuations, lack of concentration, and difficulty keeping organised will happen to everyone, so if you have ADHD, you can experience these on a daily basis.
Your doctor can prescribe drugs or other treatments to help you concentrate more, but there are things you can try on your own to make living with ADHD easier.
- Take medications as directed.
If you're taking medicine for ADHD or another disorder, follow the instructions to the letter. Taking two doses at the same time to make up for missing doses can be detrimental to you and others. If you experience any side effects or have any other concerns, contact the doctor as soon as possible.
Choose a calm and unhurried moment, such as before bedtime, to map out the next day, down to the last detail. Make a list of tasks that you can do in a reasonable amount of time. To keep your mind focused, alternate what you want to do with what you don't want to do. When you need to recall an appointment or something else, use a day calendar, a reminder programme, a timer, make reminders about yourself, and set your alarm clock.
- Be realistic about time:
Since your brain is wired differently from others', it can take you longer to complete tasks. That's fine. Determine a reasonable time period for your everyday activities, and try to include time for breaks if you think you'll need them.
- Breathe slowly.
If you have a habit of doing things you later regret, such as interrupting people or being mad with others, learn to control your impulses by pausing. Rather than acting out, count to ten while steadily breathing. The urge would normally disappear as soon as it appeared.
- Cut down on distractions.
Remove any distractions when it's time to buckle down and get something done. Switch off loud music or the tv if it is distracting you, or use earplugs or noise-canceling headphones to block out the noise. Turn your phone to quiet mode. Switch to a private environment or enlist the aid of others to make it less noisy. Where possible, operate in a space with a closed door. Set up your workspace in a manner that encourages you to concentrate.
- Control clutter:
Another way to calm your mind is to clean your room of unnecessary things. It will reduce disruptions and help you keep organised by reducing the amount of stuff you have to pick up. Delete your name from spam mailing lists and pay bills online to go paperless. Invest in certain organising aids, such as under-the-bed storage bins or over-the-door hooks. If you feel like you're floating in a sea of debris and don't know where to begin, enlist the aid of a friend.
- Burn off extra energy.
Exercise is beneficial to all, but if you have ADHD, it will do more than just help your heart health. Even a small amount of physical exercise can help to alleviate ADHD symptoms. If you're hyperactive or nervous, you might need a way to expend some energy. Exercise, a sport, or any activity will all be helpful. Aim for 30 minutes a day, 5 times a week. If you work in an office, a brisk lunchtime walk may be just the thing to get your brain out of its afternoon slump. You'll be more concentrated and have more motivation to keep on track when you workout.
- Learn to say no:
ADHD can trigger impulsive behaviour as a side effect. This suggests that your brain can take on more than it can handle. If you're feeling overburdened, consider saying no to a few things. Ask yourself, “Am I really going to be able to complete this?" Be frank with yourself and others on what is and is not conceivable. You'll be able to love the stuff you say yes to even more until you've been used to hearing no.
- Reward yourself:
If there's a mood booster at the end of a task, it's better to stick to it. Decide on a reward for yourself when you complete a task before you start it. Strong feedback will assist you with remaining on track.
- Ask for help.
We all need assistance from time to time, and it is important that we should not hesitate to ask for it. If you're having trouble controlling your emotions or actions, see a psychologist and see if they have any suggestions.