Managing ADHD

phanofin07
May 5
2 min read

Updated: May 6

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that impacts both children and adults. While dealing with ADHD can be tough, the right strategies can pave the way for a fulfilling life.

Understanding ADHD

ADHD presents itself uniquely in each person. ADHD presents differently in boys and girls as well as children and adults. Understanding its core symptoms is crucial for effective management. The symptoms generally fall into two categories: inattention and hyperactivity/impulsivity.

Inattention might look like difficulty in focusing on tasks, forgetfulness about appointments, or trouble following instructions. Hyperactivity/impulsivity can show as constant fidgeting, feelings of restlessness, or making quick decisions without thinking. Recognizing these symptoms is the first step toward developing effective management strategies.

ADHD MANAGEMENT

ESTABLISHING A ROUTINE

A structured daily routine can significantly help those with ADHD. Consistency and predictability is key in the management of ADHD. It helps reduce stress and anxiety associated with the "unknown"

Setting clear goals, and breaking them down into small parts helps with keeping focus and being able to successfully complete the task. Breaking goals down helps alleviate the feeling of being overwhelmed.
Use Visual Aids, incorporating colorful calendars, planners, chore charts/ to-do lists gives a visual aid to see what tasks have to be completed and shows what has been completed already.
Designate Times for Activities, creating specific times for homework, chores or relaxation gives structure in your daily life, and allows for enhanced productivity.

Utilizing Time Management Tools

The use of time management is necessary for the management of ADHD.

Timers: incorporating timers allows you to maintain focus and complete the task at hand.
Regular Breaks: incorporating breaks into your daily routine helps reduce the overwhelming feeling you get when you feel like your stuck working on tasks. Figure out what works best for you (example: work for 25 minutes and take a 5 minute break).

Creating a Conducive Environment

Having an environment free of distractions will help be more productive every day.

Distractions can be clutter, or noise or anything that is causing you to not be as productive.

Create a dedicated workspace for homework or work, this sends signals to your brain that it's time to work.

Allow yourself to move, incorporate breaks, or use a standing desk. Movement is important when managing ADHD.

Fostering Healthy Habits

A healthy lifestyle can positively influence ADHD symptoms.

A balanced diet that supports cognitive function, improved focus and mood.
Regular exercise enhances mood and attention.
Quality Sleep, aim for 7-9 hours of sleep each night. Create a bedtime routine that allows a calming environment.
Mindfulness Practice reduces stress and allows to stay in a present state.
Deep breathing practices calms the mind and increases focus when in a calm state of mind
Muscle Relaxation practicing tensing and relaxing different muscle groups promotes relaxation and brings awareness of bodily sensations.