The category of attention deficit disorders, which includes ADD (attention deficit disorder) and ADHD (attention deficit with hyperactivity disorder), can be challenging to manage for both adults and children. Many parents are looking for tips for raising a child with ADHD – but today, we are going to focus on managing adult ADHD.
Fortunately, there are coping skills for ADHD that you can learn that will help make your life easier and more manageable on a day-to-day basis. While there are some ADHD tips for adults that you can practice on your own, it can also be helpful to consult with a behavioral health professional if you feel that you need extra support managing ADHD.
At Triumph Behavioral Health, we are a group of nurse practitioner therapists focused on helping clients with ADHD from childhood through older adulthood. We have put together this list of tips and tricks for managing ADHD at home – but remember, we are always here to help if you need some extra support. There is never a bad time to reach out!
Symptoms of ADHD in Adults
As you practice how to manage ADHD as an adult, it is important to be knowledgeable about the common symptoms of attention deficit disorders so you can be aware of how your body is reacting to different strategies. Here are some common symptoms of ADHD in adults…
Disorganization: Adults with ADHD might struggle with organizational skills, including keeping track of tasks and logically prioritizing them.
Relationship concerns: Adults with ADHD can exhibit struggles in their relationships due to inattentiveness, being easily bored, and talking over others in conversations.
Lack of focus: Many adults with ADHD find themselves having difficulty focusing, overlooking details, or finding it hard to listen during conversations.
Restlessness and anxiety: Adults with ADHD may move around frequently, fidget, tap, or replay worrisome events over and over in their minds.
Time management concerns: It is common for adults with ADHD to struggle with managing their time, showing up on time for events, and procrastination.
Forgetfulness: While it is common for any busy adult to forget things from time to time, this challenge can be much more pronounced in adults with ADHD.
Impulsivity: Many adults with ADHD struggle with interrupting others, acting without considering consequences, or rushing through tasks.
Negative self image: Adults with ADHD can sometimes be hypercritical of themselves, which can lead to a negative self image and low self confidence.
Lack of motivation: Paired with procrastination and inattentiveness, it can be difficult to feel as though larger tasks or projects are approachable.
Fatigue: While fatigue might seem like the opposite of hyperactivity, ADHD can also be associated with sleep problems that lead to fatigue.
Substance misuse: Healthline reports that adults with ADHD are more likely than others to experience substance misuse, including overuse of alcohol, tobacco, or drugs.
How to Manage ADHD as an Adult
As you work on managing ADHD and learning coping skills for ADHD, this list is a great place to start! You have already taken an important first step by engaging in an educational exploration of how to manage ADHD. If you feel that you need additional support, do not hesitate to reach out to your local behavioral health professionals or nurse practitioner therapists.
Tips for getting organized: Adults with ADHD often struggle with organization – and sometimes, that becomes a problem that is visible in your household. You might feel as though mail, paperwork, and other clutter are taking over your countertops. Here is a good rule of thumb: If something takes two minutes or less, do it now rather than putting it off. You’ll be amazed at how many things you can check off your to-do list in just a few seconds!
Tips for keeping track of time: As an adult with ADHD, it is important to work on your time management skills. We suggest using a day planner or a journal in which you can list out the important things you need to do each day. You’ll be better equipped to keep track of events, appointments, and other commitments when you have your entire schedule in one convenient place. Wearing a highly legible and visible wristwatch can also be helpful in keeping track of time. On some watches, you can even set an hourly alarm to remind you when it is time to move on to the next task!
Tips for social engagements: While many adults with ADHD are tempted to pack their calendars with high-energy social engagements, this can also lead to fatigue in the long run. If your life is feeling too packed and over-scheduled, an important coping strategy for ADHD can be learning to say “no.” Saying no to certain commitments can make other parts of your life more enjoyable on the whole and make it easier for you to keep up with regular tasks and important deadlines.
Tips for cutting down on impulsive behavior: When applied to the wrong situations, ADHD and impulsive behavior can be a dangerous combination. Many adults with ADHD engage in impulse-driven, compulsive behaviors that have a negative impact on their lives. For instance, impulsive shopping is a common occurrence in adults with ADHD. Make sure that you have coping strategies for ADHD and stress management techniques in place – oftentimes, we engage in our most impulsive behaviors when we’re having a difficult time, whether that is a stressful day at work or a challenging interaction with family members.
Build Your Coping Strategies for ADHD
For adults looking to get better at managing ADHD, building a strong set of ADHD coping strategies can be an important step on the road to success. This is a goal that you can pursue on your own – however, getting help from a licensed behavioral health professional can help make this process more effective and efficient.
At Triumph Behavioral Health, we are a community of experienced nurse practitioner therapists who are here to help clients in the Baltimore County area of Maryland. If you are located near Linthicum Heights, Catonsville, Arbutus, Baltimore, or Towson, we are available to help you with managing ADHD. Get in touch with us today, and let’s get started on building your most fulfilling life.