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7 Important Tips for Managing Adult ADHD

16 min read
7 Important Tips for Managing Adult ADHD

Many people think of Attention-Deficit/Hyperactivity Disorder (also known as ADHD) as a condition that only affects children. In reality, though, many adults struggle with it, too.

Approximately 4.4 percent of adults suffer from ADHD. Are you part of this group, or do you suspect that you are?

If you’ve recently been diagnosed with adult ADHD, you’re probably interested in learning how you can manage it in an effective way.

There are a lot of steps you can take to control ADHD as an adult. Read on to learn about some of the best approaches:

What is ADHD?

There are many misconceptions out there about ADHD. Before we get into symptoms and tips for managing this condition appropriately, it’s important to understand what it is.

ADHD is a mental health disorder characterized by persistent problems with focus and behavior. Adults who suffer from ADHD may find that it affects their relationships, their performance at work or school, and their feelings of self-esteem.

Adult ADHD does not actually start in adulthood. Symptoms present themselves in childhood and continue on into adulthood.

Sometimes, though, ADHD is not diagnosed until someone becomes an adult. This is especially common among women who have ADHD.

Co-existing Disorders

ADHD often occurs alongside other mental health disorders. Adults with ADHD may be more likely to suffer from the following conditions:

  • Depression
  • Bipolar disorder
  • Anxiety disorders
  • Personality disorders
  • Substance abuse
  • Learning disabilities

Sometimes, ADHD also gets mistaken for one of these other common conditions.

Symptoms of Adult ADHD

ADHD in adults can look very different from ADHD in children. The following are some of the most common symptoms adults experience when they struggle with ADHD:

  • Impulsiveness
  • Disorganization
  • Difficulty prioritizing
  • Difficulty managing time well
  • Difficulty following through with or completing tasks
  • Difficulty focusing
  • Difficulty multitasking
  • Frequent feelings of restlessness
  • Poor planning skills
  • Becoming frustrated easily
  • Frequent mood swings
  • Difficulty handling stress

If you experience these symptoms on a regular basis, there’s a possibility ADHD could be your problem.

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Diagnosing Adult ADHD

In order to receive a formal diagnosis of ADHD, you’ll need to visit your doctor and undergo an ADHD screening.

When you visit the doctor, he or she will perform a physical exam to ensure nothing else is contributing to your symptoms. They will also talk to you about your medical history and gather more information on what you’re experiencing.

In addition to these aspects of the exam, they’ll also have you complete an ADHD rating scale or psychological test to determine whether ADHD is responsible for your symptoms.

Adult ADHD Management Tips

Whether you’ve recently received an ADHD diagnosis or suspect that you’re suffering from this disorder, these management tips can be helpful to you. Give one (or more) of them a try today:

1. Use a Timer

If you find that your ADHD makes it hard for you to stay focused at work or school, try using timers.

Set a timer for 30 minutes and work for the entire time it’s counting down. When the timer goes off, allow yourself to take a short break. Then, reset the timer and get right back to work.

This technique works for a lot of people, as it gives them an opportunity to give their mind a break and rededicate themselves to their tasks throughout the day.

2. Create a Productive Environment

Make sure your workspace is conducive to productivity, too. You may find that you’re easily distracted, but you can arrange your workplace to keep distractions at bay.

Some ways to do this include:

  • Getting rid of clutter
  • Turning off notifications on your phone and computer
  • Putting your phone in a drawer while you work

Try to find a quiet place to work, too, or invest in some noise-canceling headphones.

3. Write Lists

Try writing a to-do list every morning. Then, spend some time prioritizing the items on that to-do list so you know which tasks require your attention first.

It might also help to write this list at night before you go to bed, too. Then, you won’t feel distracted or restless when you’re trying to fall asleep.

4. Exercise on a Regular Basis

Getting regular exercise is helpful for everyone, but it’s especially good for those with ADHD.

Exercise allows you to work off extra energy and manage your stress. It can help combat other conditions that may exist alongside ADHD, such as depression, too.

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5. Get Enough Sleep

Make sure you’re sleeping well at night, too. Sleep deprivation will make it even harder for you to stay focused and be productive when you’re at work or school.

If you have a hard time falling asleep, make sure you’re avoiding caffeine later in the day. Stick to a consistent bedtime routine, too.

6. Eat a Healthy Diet

Make sure your diet is conducive to ADHD management and adderall xr coupon, too. A good diet for people with ADHD is one that is rich in protein and healthy fats (olive oil, avocados, fatty fish like salmon, etc.).

Steer clear of foods that are high in sugar or foods that are highly processed, too. These foods can cause blood sugar spikes and crashes that make it harder for you to focus.

7. Try Cannabidiol

Cannabidiol can be highly effective for people who have difficulty focusing throughout the day.

Cannabidiol is a compound found in the cannabis plant. It is not psychoactive, which means it will not cause you to get high when you consume it.

Many people use cannabidiol to manage chronic pain.

It also helps to calm anxiety and makes it easier for you to focus. It can promote better sleep, too, which can, in turn, promote better focus.

Get More Health Tips Today

Now that you know more about adult ADHD and how you can manage it, it’s time to take action.

Give these tips a try today to see if they help you feel more focused and be more productive during the day.

If you haven’t received an official diagnosis for ADHD yet, be sure to visit a doctor and talk to them about a screening, too. The sooner you know what’s contributing to your symptoms, the sooner you’ll be able to get the help you need.

Do you want to learn more about managing your health and handling your symptoms?

If so, be sure to check out the Health section of our website today. You’ll find tons of helpful articles here on symptom management, diagnosis, and more.

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