Top 7 Best Tips For Managing ADHD as an Adult
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Most people think of ADHD as a diagnosis for kids, but how do you go about managing ADHD as an adult?
ADHD can make life feel more difficult to manage than other people’s, and as we age, we compare our lives to other neurotypical lives. This means we expect way more out of ourselves than should be expected.
As someone who has struggled with ADHD and ADD my whole life, I have picked up many tips and tricks from therapists, the internet, and my own brain.
This post is all about Managing ADHD as an Adult.
Can ADHD get worse as an adult?
ADHD symptoms can change and evolve throughout a person’s life, and some individuals may find that their symptoms become more challenging to manage as they transition into adulthood. It is not necessarily that ADHD itself gets worse, but rather that the demands and responsibilities of adult life may exacerbate existing symptoms or make them more apparent.
Are Adults with ADHD intelligent?
Of course, people with ADHD are intelligent. People with ADHD get a bad rap because we have a tendency to move from thing to thing. The best part of ADHD is having so many interests and knowledge about a lot of different topics.
Intelligence is a tricky thing that no one really has a grasp on. So don’t be so hard on yourself when you feel behind others. You are a unique person with unique talents (and maybe many many talents that just aren’t visible to others.)
Managing ADHD as an Adult:
- Establish routines: Developing consistent daily routines can help provide structure and predictability, making it easier to manage ADHD symptoms. Establish routines for waking up, mealtimes, exercise, work, and bedtime to create a sense of stability. This can be made super easy by having a few key things written down that you need to get done every day. This could be: eating three meals, drinking water, doing dishes, and showering. By having a list written down, the mental work will be taken out of it all, and it’ll be easier to get done!
- Exercise regularly: Regular physical activity has been shown to improve focus, reduce impulsivity, and boost mood in individuals with ADHD. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, incorporating activities you enjoy to increase motivation and adherence. When I feel jittery, I like to lightly jog around my apartment to get some of my anxiety out and feel my heart working.
- Practice mindfulness: Mindfulness techniques, such as meditation or deep breathing exercises, can help improve focus and self-awareness while reducing stress and anxiety. Set aside time each day to practice mindfulness, even if it’s just for a few minutes. This can look like noticing how each part of your body feels that day, what you smell, what you feel etc.
- Break tasks into smaller steps: THIS ONE IS SO IMPORTANT!!! Large tasks can feel overwhelming for those with ADHD. Break tasks into smaller, manageable steps, and tackle them one at a time. This approach can make it easier to stay focused and maintain momentum. Literally, write down every little thing you need to get done. So if you need to take a shower, your list will look something like this: get towels, find a change of clothes, shower, dry your hair, brush your teeth, etc. Having every step helps your brain realize the task isn’t as scary or overwhelming as you may think.
- Utilize technology: Use tools like apps, timers, and reminders to help you stay on track with tasks, appointments, and goals. These tools can serve as external cues to keep you focused and accountable. I love the Pomodoro technique, which allows you to work for 40 minutes and then rest for 20. There are many different variations of the Pomodoro technique, but using these types of timers allows you to forget about life and just work on what you need to get done and know that you won’t be pulled away from your phone for more than your allotted time.
- Seek support: Building a support network of friends, family members, or professionals who understand your challenges can be invaluable. Share your experiences, ask for advice, and learn from others who have similar experiences. You may also consider joining an ADHD support group in person or online.
- Prioritize sleep: Sleep is essential for maintaining focus, emotional regulation, and overall well-being. Establish a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment by minimizing light, noise, and distractions. If you struggle with sleep, consider consulting a healthcare professional for guidance.
By incorporating these strategies into your daily life, you can better manage ADHD symptoms and enhance your overall well-being as an adult. Remember that everyone’s experience with ADHD is different, so it’s essential to find the strategies that work best for you.
ADHD Adults Treatment Tips:
Seek help through friends, family, and maybe try therapy. When you are in therapy or talking to friends, they are able to help you break down your thoughts and see them from a more manageable perspective. You may have too much going on in your mind to be able to see the easy solutions to your problems.
Write literally everything down. Do you need to shower when you get home? Write it down. Want to call a friend to ask them how they’re doing? Write it down. Make lists on Google Keep, which is like digital sticky notes that you can access on any of your devices and don’t need to have a specific spot to keep them all located.
Conclusion:
Growing up with ADHD can be difficult, and it may seem that most people grow out of it as they grow older, but really they are learning how to adapt their lifestyle to their brain. Follow as many influencers with good habits and ADHD advice as you can and test out all different ideas to see what sticks in your life. Don’t be afraid of moving forward in life, accepting your brain the way it is, and making it work for you!
