7 Steps to Manage ADHD Symptoms in Adults

While it seems that Attention Deficit Hyperactivity Disorder or ADHD is a common disorder affecting children, however, it is not limited to them alone. An astounding number of adults suffer from the disorder as well. Healthcare professionals, specialized in ADHD, believe around 60 percent of those who were diagnosed with the disorder in their childhood continue to have the symptoms well into their adult life. Matters are even worse for those who suffer from the disorder unknowingly.

Life with ADHD is abysmally difficult. Simple things like keeping track of time, remembering what to do and concentrating, which help us carry out our daily work at home or in office, does not come naturally to a person affected with ADHD. However, these basic skill sets could be mastered through repeated practices. Various researches around the world, as well as personal experiences of ADHD patients, show that simple strategies may help persons with ADHD overcome their deficits.

This article will provide you with some time-tested strategies to tame the disorder.

7 Steps ADHD Management
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Step 1: Do you have ADHD?

The first step towards fighting ADHD is to know whether you have ADHD or not. As it was discussed earlier, many people are unaware of their condition. They blame themselves for their lack of interpersonal skills and inadequate level of concentration while in reality, they should be blaming the disorder.

Living in denial is a common practice among ADHD adults. They often fail to take note of the alarming signs of ADHD and keep on denying the condition until test results prove them otherwise. If you or your loved ones think that you may have ADHD, then it is advisable to contact specialized healthcare professionals immediately.

Detecting ADHD in adults, however, could be a challenge. This is because symptoms associated with it, like poor concentration and fidgeting habits, are quite similar to symptoms related to other conditions such as anxiety and depression. Unlike anxiety and depression, that may occur due to social stress in adult life, ADHD is primarily a genetic disorder. The ADHD symptoms most certainly develop in childhood but may go unnoticed for a long time. It is important to consult an experienced specialist who will be able to make an accurate detection.

Not sure whether you have ADHD? Please try our Adult ADHD Test Online.[/fusion_tagline_box]

Step 2: Identify your problem areas

People with ADHD differ in their abilities and deficiencies. You need to identify your problem areas. Ask your doctor and family members to help you identify them and also interact with other adults with ADHD, their experiences may come in handy. Once you have identified them, you can apply the strategies given below to fight ADHD.

Tip: Sometimes, the problem areas may be a direct manifestation of the root causes of ADHD.

Step 3: Get organized

Yes, it’s true that getting organized is the toughest challenge an ADHD person could face. But the best one can do is to accept. Getting oneself organized is not as daunting as it may seem.

You can start with breaking down a single task into smaller steps. Then concentrate on each step at a time. According to experts, this is a useful strategy that helps people with ADHD to complete the entire task step by step without getting worked up by the size of it. With the completion of each step, a person gets motivated to go on to the next.

Maintaining a things-to-do list also helps adults with ADHD. Many adults with ADHD maintain a detailed to-do list to compensate for their tendency of becoming forgetful. A detailed things-to-do list should contain everything you want to do on a particular day, from giving a call to a friend to completing a task, from taking medicines to do laundries.

Experts say that maintaining a list is like setting goals. Achieving each goal will boost the confidence of ADHD patients. Experts also advise using different colors as background for different task listed. The colors act as a mnemonic for an adult with ADHD.

adhd treatment 30 day organization planWondering where to start? Please try our 30 Day ADHD Organization Challenge!

Step 4: Avoid clutter

Adults with ADHD are often found amidst piles of paper. If you too have the same tendency, then the advice is to avoid the clutter and organize your paperwork. Maintain separate folders for different documents like tax papers, electricity bills and etcetera. This will help you locate your documents easily and you will be able to manage your work efficiently. Again look at our 30-day organization plan for ADHD.

Step 5: Keep track of time

Keeping track of time is another biggest challenge that an adult with ADHD has to face. They often find themselves spending more time and energy on things they enjoy to do and at other times they find it difficult to complete a single task. A simple and easy way to keep track of time is by cultivating a habit of checking time.

Begin your day by listing what to do and how much time to spend on each task. Try to stick to your plan. Use organizers and planners for your monthly or yearly plans and set reminders on your phone and computer. It is advisable not to become too ambitious; give yourself enough time to complete a task.

Step 6: Balance diet plus exercise

A balanced diet and regular exercise reduce stress level and, therefore, are must for ADHD patients. Take out time for meditation or yoga, this may help you expand your attention span and increase blood circulation in the body. Also, avoid energy drinks as they trigger ADHD.

Where to find a balanced diet plan?
Check out our Gluten Free and Casein Free Diet for Autism & ADHD

Step 7: Keep motivated

Lastly, ADHD is a condition that you have to fight every day for a long time. Despite achieving your targets, you might still feel depressed, dejected or de-motivated. You have to understand that these are the problems of ADHD. Always remember that you have to overcome a lot more hurdles compared to a person without ADHD. You must keep yourself motivated by reminding yourself about your achievements. Talk to your family members and ask them to be supportive of your efforts. Do not let yourself drown in depression, a common tendency among ADHD adults. Studies have shown, that depression along with ADHD could prove to be a deadly combination, specially for women.

As an adult you are expected to manage your own things; there are social responsibilities that are expected from you. So, do not let ADHD come in your way.

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