Adult ADHD Coping Habits
Helpful Habits For Managing Adult ADHD
If you’re an adult with ADHD, you already know the struggles it can cause in your daily life—problems with distraction, forgetfulness, follow through, and so much more. You may miss appointments, frequently lose track of time, and put off important tasks, like chores or cleaning, because you simply don’t have the focus or motivation to get them done. As your South Bay and Hermosa Beach counselor, I’m committed to helping you effectively manage your ADHD symptoms so you can live a productive and satisfying life. Keep reading for helpful tips and tricks.
Make Lists
A great way to get more organized is to get in the habit of writing regular lists. When you’re going about your day and remember you’re running low on paper towels, write it down immediately. When you drive past the auto shop and remember you need to get the oil changed soon, write it down as well. Take notes on your phone, or keep paper and pen handy. ADHD can cause your mind to feel all over the place, so a good way to feel more grounded is to write things down as soon as they come to mind. That way, you’ll know you can go back to it later if you forget. This is a good way to not feel so scattered.
Use Calendars
Make use of the calendar app on your phone, or hang up a real calendar in a place you’ll frequently see it. A day planner can also help you remember things like dental appointments, special events, and deadlines. You can also set automatic reminders or alarms with an electronic calendar so important scheduled events won’t slip your mind.
Manage Your Time
You may often underestimate how much time is needed to complete a task. You may also frequently lose track of time, whether due to distraction or simply not paying attention to how much time has passed. Put a stop to this by using a simple tool—a clock. Invest in a wristwatch, desk clock, or just use your phone to set a timer or alarm. To eliminate distraction, have the timer go off in consistent increments to give you an idea of how much time has passed and to help you get back on track. Give yourself a time cushion by adding ten minutes for every 30 that you estimate it will take to do something.
Cleaning Tips
When it comes to important tasks like household chores, there are several ways you can manage ADHD to get them done with efficiency and not feel overwhelmed. Try the following:
- Prioritize—Decide which chores need to be done first. Ask yourself which chore is the most important that you get done, and put it at the top of your list.
- Break It Up—Take things one at a time, and break up large projects into smaller, more manageable chunks. Don’t worry about deep cleaning the entire bathroom at once—instead, focus on cleaning the toilet and taking out the trash. Then, if you have time, clean further.
- Use A Timer—Don’t get distracted. Set a timer for 10 minutes, and focus only on your chore for those ten minutes. When the timer goes off, set another one until your task is complete.
- 2-Minute Tidy Up—To help eliminate clutter, set aside two minutes each day to straighten up just one area of your home. Perhaps the entryway has gotten cluttered with shoes and backpacks, or the kitchen counters need to be straightened up. Use your timer trick and tidy up that area.
- Store It—Ask yourself what items are needed daily, and put anything else in a storage bin or closet. You can designate specific places for items like keys, wallets, and mail. If there are things you keep out but rarely use, invest in containers, baskets or bins and store them out of sight.
Talk To Your South Bay & Hermosa Beach Therapist
Try out a few of these tips, and you may find that your adult ADHD symptoms are much more manageable! If you are overwhelmed with ADHD or find that it is controlling your life, or if you would simply like some additional help, talking to your South Bay and Hermosa Beach psychologist can make a huge difference. I’d be happy to lend my professional help and create a practical plan to help get your ADHD under control. If you’re ready to stop feeling overwhelmed, book an appointment today, or feel free to call my office at 310-892-2572. I look forward to working with you!