Managing Attention Deficit Hyperactivity Disorder (ADHD) is no easy feat. With this condition, anything from finishing your work on time to paying the bills could become difficult, not to mention juggling social and family demands. Thankfully, there are several skills you can learn that could help you better control your ADHD Phoenix symptoms and keep yourself on track.
However, it is important to remember these changes take time and will not happen overnight. Nonetheless, with practice, patience, and remaining positive, you may become more organized, productive, and in control. Here are the best tips on how to live with ADHD as an adult.
1. Get Organized
One common concern with ADHD is inattention and the likelihood of becoming easily distracted. For this reason, organization is a huge challenge that ADHD patients face. To make things easy on yourself, it is best to break your tasks into more manageable sections and take a more systematic approach.
Tools such as day planners, lists, and calendars could help one become organized. Effective use of these tools, be it through your mobile, tablet, or computer, could help you manage clutter and reduce the risk of being overwhelmed by your everyday responsibilities.
2. Create a Schedule
ADHD could wreak havoc on time management. You might underestimate the time it takes to finish certain tasks. Besides, the ease of distraction that most patients experience could make remembering meetings, deadlines, and appointments hard.
One great way to address this is by developing an effective schedule and monitoring your time. When creating your schedule, give yourself more time than you require. That way, if you require more time to finish a certain task, you will have adequate time.
3. Learn to Prioritize
Prioritizing goes together with proper scheduling. As an ADHD patient, managing impulse control and effectively finishing tasks could be hard. To address this, decide what tasks you should handle first, and which ones can wait. In addition to prioritizing, you should take constant short breaks to avoid becoming overwhelmed.
4. Avoid Distractions
Avoiding distractions is easier said than done, but it is crucial when learning how to manage ADHD effectively. Where you work could play a huge role in how well you concentrate. If you do not have your office, you should consider relocating to a more private, quitter space such as a conference room or vacant office.
You may also reduce external commotion by facing your desk towards a wall, diverting your calls to voicemail, and keeping your workplace clutter-free. If you are particularly sensitive to noise, consider using a white noise machine or noise-canceling headphones.
5. Learn to Say NO
One major symptom of ADHD is impulsiveness. Impulsiveness can make you agree to more projects than you may handle, leading to increased anxiety and overwhelming feelings. If you feel overwhelmed, it is okay to politely say “no” to specific commitments. Eventually, you will realize that you can better manage your time, prioritize, and create a manageable schedule.
The most important thing to remember when attempting to handle your ADHD is that you come first. Always take several moments to practice mindfulness, gather your thoughts, and slow down.
If things start to feel frustrating or overwhelming, excuse yourself from the conversation until you feel like you are back in control of your emotions. You may also pen things down and rehearse to prepare for certain stressful tasks. If you still struggle with ADHD symptoms, despite these measures, talk to your doctor about medication and therapy.