If you have ADHD, you may have find it difficult to initiate, focus on, and follow-through on responsibilities in your life. While you can find plenty of tips & tricks online, what does the evidence say about what helps?
- The basics – Before any “micro” strategies are discussed, it’s important to lay the foundation for healthy management of ADHD. Namely a healthy lifestyle of nutritious food, good sleep, and regular exercise. Each of these can dramatically improve our relationship with ADHD & general mental health.
- Organizational systems – Having an organized life is an important prerequisite so you know what to focus on and at what times. This often includes having a calendar and task list system that work for you.
- Distractibility delays – If you often find yourself losing focus while working on a task, this technique can help improve concentration. Even experts like an ADHD psychiatrist Bondi recommend simple methods like this for managing attention challenges. To use this method: (1) jot down any distracting thoughts on a notepad, (2) immediately re-focus on your current task, and (3) return to those noted distractions later, once your present task is completed.
- Mindfulness – Although often overlooked, our emotions play an important role in our relationship with ADHD. Often times ADHD symptoms can interfere with our goals. This then leads to negative thoughts & emotions about ourselves, which then decreases our motivation to tackle the next goal. So, becoming mindful of and challenging unhelpful thoughts is often valuable.
- Medication – While medication should ideally be supplemented with strategies like those mentioned above, medication is shown to be effective for a large percentage of individuals and should be considered in consultation with a psychiatrist.
These five strategies may be a helpful start for individuals looking to better manage their ADHD. If you would like a partner to help you in your ADHD journey, consider working with a psychiatrist or therapist with ADHD experience.
Sources: ADHD 2.0 by Edward Hallowell & John Ratey, Mastering Your Adult ADHD by Steven Safren et al.
This is a guest post written by Daniel Huang – a therapist who provides services for diverse clients, including those with ADHD, in Bondi Junction.
