Tips for Managing Adult ADD
Tips for Managing Adult ADD
From Apply Now,
Your Guide to ADD / ADHD.
FREE Newsletter. Sign Up Now!
1. Educate yourself about ADD. Read books, talk to your doctor, therapist, coach, other adults with ADD, join a support group, either in your area or online. The more you understand ADD, the more you will be able to help yourself and work together with medical professionals in determining the best treatment.
2. Use structure in your life. Create lists, write yourself notes, use a tape recorder to record messages to yourself, use an organizer such as a dayplanner or a PDA. The more structure you create in your life, the more you can control the downslide of disorganization.
3. Always break tasks down into small chunks. Large tasks tend to overwhelm the adult with ADHD, breaking them down into small chunks can help you manage the task more easily.
For example, instead of “I’m going to clean the house today” focus one particular aspect, such as “First, I am going to straighten up the living room.” Then set about to complete that part of the task before moving on to the next part.
4. Learn your own patterns and use them to your benefit. If you work best in the afternoon and evening, try to find a job where you would be able to work those hours. If you find yourself sluggish each afternoon, plan your day accordingly to make the most of your own patterns of behavior.
5. Make time for yourself. Find transitional times in between activities. Take a 10 minute stop at a park on your way home from work to unwind and prepare for home life, or set aside a few minutes after the morning rush to get everyone else out of the house to prepare for your day.
6. Prioritize your responsibilities and obligations. Determine what is really important and take care of that before starting something else.
7. Find time to be with people that understand and accept you. If you find that you are in a position where people judge you or make you feel uncomfortable, leave. Create a network of people that you can talk with freely and feel important with.
8. Set deadlines for yourself. Procrastination is a big problem for adults with ADD, setting deadlines can help you to limit procrastination and complete tasks.
9. Exercise on a regular basis. Exercise is a way to increase the chemicals in the brain needed for focus and attention, helps decrease excessive energy and helps calm you down.
10. Accept yourself. Remember that ADHD is a neurological disorder. Although this doesn’t mean that it is an excuse for unacceptable behavior, it can explain certain behaviors.
Tips for Managing Adult ADD
From Apply Now,
Your Guide to ADD / ADHD.
FREE Newsletter. Sign Up Now!
1. Educate yourself about ADD. Read books, talk to your doctor, therapist, coach, other adults with ADD, join a support group, either in your area or online. The more you understand ADD, the more you will be able to help yourself and work together with medical professionals in determining the best treatment.
2. Use structure in your life. Create lists, write yourself notes, use a tape recorder to record messages to yourself, use an organizer such as a dayplanner or a PDA. The more structure you create in your life, the more you can control the downslide of disorganization.
3. Always break tasks down into small chunks. Large tasks tend to overwhelm the adult with ADHD, breaking them down into small chunks can help you manage the task more easily.
For example, instead of “I’m going to clean the house today” focus one particular aspect, such as “First, I am going to straighten up the living room.” Then set about to complete that part of the task before moving on to the next part.
4. Learn your own patterns and use them to your benefit. If you work best in the afternoon and evening, try to find a job where you would be able to work those hours. If you find yourself sluggish each afternoon, plan your day accordingly to make the most of your own patterns of behavior.
5. Make time for yourself. Find transitional times in between activities. Take a 10 minute stop at a park on your way home from work to unwind and prepare for home life, or set aside a few minutes after the morning rush to get everyone else out of the house to prepare for your day.
6. Prioritize your responsibilities and obligations. Determine what is really important and take care of that before starting something else.
7. Find time to be with people that understand and accept you. If you find that you are in a position where people judge you or make you feel uncomfortable, leave. Create a network of people that you can talk with freely and feel important with.
8. Set deadlines for yourself. Procrastination is a big problem for adults with ADD, setting deadlines can help you to limit procrastination and complete tasks.
9. Exercise on a regular basis. Exercise is a way to increase the chemicals in the brain needed for focus and attention, helps decrease excessive energy and helps calm you down.
10. Accept yourself. Remember that ADHD is a neurological disorder. Although this doesn’t mean that it is an excuse for unacceptable behavior, it can explain certain behaviors.
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