Tips for Adults Living with ADHD

Tips for Adults Living with ADHD

by Kara Ferreira and Sarah Rea

This time of year can become a little chaotic, with holiday plans and end-of-year tasks colliding all at once. 

Attention deficit hyperactivity disorder (ADHD) can further complicate a busy schedule. Some of the symptoms of ADHD in adults include:

  • Lack of attention to detail
  • Poor organizational skills
  • Forgetfulness
  • Restlessness
  • Inability to detail with stress

If you are an adult living with ADHD, here are some tips for navigating the end-of-year chaos:

Make a list. 

To give yourself a sense of control over your responsibilities and activities, start writing down a schedule every night for the following day. The act of crossing out completed tasks gives a satisfying sense of accomplishment.

Establish routines. 

Create schedules for tasks such as chores, exercise, paying bills, and responding to emails on specific days and times of the week. Set electronic notifications to remind you when it’s time to get those things taken care of.

Break big tasks into smaller chunks

Use a detailed checklist or write out your task’s separate steps to create a manageable plan that helps you stay on track. 

Minimize distractions. 

Declutter your space at home and work. Turn off text notifications and check your messages at set times during the day. Use noise-canceling headphones to listen to instrumental music or use a white noise machine. Adjust your schedule to start work earlier in the day or stay later when it’s quieter at the office.

Pay attention to your limits. 

During the busy holiday season, it is easy to commit to too many things.  Overextending yourself will cause you to feel even more scattered than usual. Embrace the power of saying “no” to a few optional activities, to allow yourself time to reset and reorganize. Focus on what’s important in your life and let the other things go.

If you’d like to explore working with a therapist, contact us at (734) 323-4897 or for more information. Our practice, based in Novi, Michigan, is home to a team of psychologists with a wide range of expertise. We also offer teletherapy and can see anyone in the state of Michigan.