If you’re an adult struggling to cope with ADHD, everyday life can present various challenges. You may have difficulty managing work and personal relationships, meeting demands at work and home, and taking care of your health and well-being. If you need some tips to help you manage daily life with your ADHD, below are five strategies you can use today.
1. Watch the Clock
Becoming more mindful of the time will help immensely manage your day-to-day symptoms. When you start tasks or chores, note the time; write it down or say it aloud if needed. You can also stay aware of the time by always wearing a wristwatch. Take note of areas in your home where you may spend a lot of time without realizing it, such as your garage, bathroom, or living room. Instead of relying on small appliance clocks that are easy to ignore (such as on the microwave or the cable box), buy a large wall clock and place it in a highly visible location.
2. Use Timers and Reminders
Use your smartphone to set timers when you start tasks. You can also use your smartphone to set reminders for yourself.
3. Make a Priority List
Keep a list handy for tasks and chores, and list them by priority: the most important things get done first. For lower priority tasks, schedule to do them after your higher priority tasks is complete. Set a reminder to review your priority list each morning before you check voicemail or email. When you receive tasks from others, schedule them according to your priority list rather than theirs.
4. Remove or Manage Time Sinks
If you find yourself checking email, news/gossip sites, blogs, or social media too frequently, uninstall or move app shortcuts around to make them harder to access. For websites or computer games/applications, delete shortcuts or bury the shortcut in a folder so it’s more challenging to get to.
5. Give Yourself Extra Time
When figuring out how long it will take to complete a task, add 10 minutes to allow yourself extra time to get things done. Plan to arrive at work and other functions 10 to 15 minutes earlier to avoid being late.
Although there’s no cure for ADHD, there are many things you can do to manage it. By developing healthy habits, you’ll find that handling daily challenges will become second nature.
For additional help, you can find many resources (such as articles, apps, podcasts, and webinars) to help you manage your ADHD at www.ADDitudemag.com and add.org/resources.
If you’re having trouble managing your ADHD and would like some guidance from a licensed, trained professional, call my office today so we can set up an appointment to talk.