10 ADHD Management Strategies for Adults
- Be aware of how you work best -- some
people need to have music or other background noise when
they try to focus on a task, others may need the room distraction
free.
- Use multiple senses when working on something…for
example, when trying to read something, add the sense of
touch by playing with a ball or tapping your feet. If you
are on a conference call and need to stay focused, try doodling.
- Use color! Many ADHDers are visually
oriented -- if you can’t find anything in your bag,
get a red wallet and a bright green key chain. Color code
your Post-it® notes: try yellow for calls to make and
blue for things to buy, etc. and stick them where you can
see them.
- Applaud yourself for everything you accomplish
no matter what it is. Even if you didn’t complete
everything, give dignity to what you did and recognize
those achievements.
- Always handle paperwork in the same location.
Make sure all of the supplies you need for the task are
there, especially a trash basket!
- Learn to respect and accept your ADHD,
if you learn to relax about it so will those around you.
- Know that it is OK to do many things at once
– multitasking is often an ADHD strength.
- Use timers or computer reminders to help
you stay on schedule. They not only help you to remember
when you need to be somewhere or do something but also let
you know when to stop working on one thing and move onto
the next.
- Assign due dates to each task on your
to-do list.
- Remember that nobody is perfect, not
even you!
Remember: What works for one person may not work for another.
Don’t overwhelm yourself, experiment with one or two
of these strategies at a time. You are unique and the way
ADHD presents itself in each individual is unique.
by Carrie Greene, ACC, CarrieThru, LLC, ADHD Coaching
& Organizing Services.
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