Living with attention deficit hyperactivity disorder (ADHD) can be challenging. ADHD is often characterized by hyperactivity, distraction, and impulsivity. As such, you may constantly feel anxious or seek stimulation from activities that bring you temporary relief but harm your overall wellness. Recognizing these symptoms and accepting the support you need can help you manage your ADHD symptoms and improve your quality of life. Here are some tips for coping effectively and living well with ADHD:
1. Structure a daily routine
The first thing to consider is how to structure your daily activities. The biggest challenge with ADHD is that you may feel too overwhelmed and restless to find balance when following a typical daily schedule. However, without the proper structure you can quickly slip into stress and anxiety. Establishing a daily routine can help you feel grounded and less anxious.
2. Create visual prompts as reminders
Sometimes, a short visual prompt can be helpful when you have scattered thoughts and find yourself daydreaming instead of working on important tasks. Something as simple as a visual reminder can help you focus on an activity. For instance, colorful post it notes, a journal, or a daytimer app kept somewhere where you will frequently see it, can help keep you on track if you have a project that you are struggling to complete.
3. Use timers and apps to stay on time
When you have ADHD and difficulty setting priorities, it can be easy to become absorbed in one task and neglect other duties or commitments. One way to avoid this issue is to set a timer on your phone or computer. This can be a simple alarm or an app that you can use to time your tasks—when the timer goes off, it is time to set down your current task and move on to the next one. This can aid in keeping you on track and prevent you from feeling overwhelmed.
4. Break larger projects down into smaller tasks
Another way to create structure and stay focused is to divide large projects into smaller tasks. This can be helpful if you have trouble prioritizing and focusing on more minor details. What’s more, breaking big projects into smaller bite-sized tasks you can knock off your list quickly can help you feel productive and stay organized while avoiding stress.
5. Make time for self care
Self-care is caring for your needs, such as food, water, sleep, exercise, and emotional and mental conditions. Self-care is crucial for everyone, but it can be even more critical for those with ADHD as this disorder can make it challenging to recognize these needs and when they should be met. Self-care can help you to identify and address these issues before they escalate and become urgent. Try incorporating time to eat, exercise, and sleep into your schedule, and stick to it.
6. Get adequate sleep
Poor sleep can affect your mood, focus, creativity, and motivation to complete tasks, making it challenging to manage your daily schedule especially if you have ADHD. If you have an issue with sleep, try to shift your plan to create more “sleep-in” time, avoid caffeine or sugary drinks close to bedtime, and ensure you are comfortable when sleeping. Also, creating a sleep schedule where you go to bed and wake up at a consistent time can greatly help.
