ADHD Help is Here: Find Out How You Can Survive and Thrive

October 31, 2021

"You are not lazy or stupid. You are struggling with something that is invisible to the eye but affects you every day."

- Dr. Russell A. Barkley, PhD

I was diagnosed with ADHD when I was 29 years old after spending my life thinking there must be something wrong with me for being so disorganized and easily distracted. It turns out that I'm not alone in this struggle, there's a lot of people who need help managing their symptoms which can lead to difficulties at home, school, work, & social settings if left untreated.

We know how daunting reading articles from start to finish can be, especially when you have ADHD, so we added this clickable Table of Contents to easily navigate our articles 😉 :

Adult ADHD Survival Guide

Being a youngster with Attention Deficit Hyperactivity Disorder ADHD could be extremely difficult. But adults with ADHD often struggle also. On some level, you may already be aware of everything that was difficult for you. It might have always sounded like you had different roles to your own. We've all heard those people claiming ADHD doesn't exist. These therapists describe ADHD as people who just choose to be lazy unmotivated or undisciplined. You might even have given into it in a little way that made it unnecessarily difficult for yourself during the time.

Living with ADHD: Strategies for Well-Being

Attention deficit hyperactivity disorder (ADHD) can be marked as difficulty concentrating, hyperactivity, and disorganization. Treatments may provide some relief from difficult symptoms and improve overall health. Although the daily challenges associated with living with an ADHD disorder may be overwhelming for many people living with them, treatment and lifestyle modifications can be beneficial.

Survival Tips for Managing ADHD Symptoms at Work

Attention deficit hyperactivity disorder (ADHD) is a brain disorder that affects attention span, impulse control, and executive function skills. ADHD can have an impact on performance at work as well as interpersonal relationships with co-workers and supervisors, employers, or clients.


The majority of adults with ADHD suffer from low reliability, anxiety, and low motivation. A person with ADHD often finds managing work with bills and managing his or her finances a challenge. This blog post will help you combat some of the most challenging aspects of adult ADHD including controlling schoolwork chores or other responsibilities.

How do I deal with ADHD (Attention Deficit Hyperactivity Disorder)?

Adults with ADHD may encounter difficulties on certain tasks, especially if they have a strong background in their job and/or hobbies. It can be tough when handled. Your symptoms could cause extreme procrastination, attention disorders, difficulty meeting deadlines, and impulsive behaviors. Luckily, you'll know some tips and tricks for addressing ADHD. These ADHD self-help skills require practice patience and most importantly positivity. Change isn't inevitable but using these methods, you can become more productive, organized and in control of your life—and improve your self-worth. There has never been a cure for ADHD but you can help reduce its symptoms and care for your mental health.

Coping with symptoms

ADHD commonly coexists with other mental disorders such as anxiety or depression. Recognizing the symptoms when they occur is important with regards to the development of a treatment plan. Although ADHD can have the right treatment with medical medication, treatment options such as cognitive behavioral therapy could help with managing your symptoms. If you have ADHD, it is possible to find a way to help you control symptoms such as restlessness, mood swings, difficulties multitasking, and a high level of frustration.

Managing your symptoms

It's important to continue managing symptoms even when it appears to be improving. Your symptoms may change with changes in your environment or your ADHD may change with age. Don't wait after something that doesn't work; be ready for an honest answer. For some patients, taking medication may require changing their dosage. Maybe you can start behavior therapy when you are in a new job. You're free to experiment with different adjustments in your life. As a result, you'll need some organization in your life.

Healthy diet can help with ADHD

A small amount of research suggests that ADHD Symptoms decrease after a young child stops ingesting any foods that contain artificial colors. Omega-3 fatty acids as well as certain mineral and amino acids have been proven beneficial not just to kidneys but also in managing ADHD symptoms. There is no proven proof showing that diets may have an effect on a person's ADHD levels, but an efficient diet rich in fats and vitamins is good for your mental health and is critical for brain growth in children, say experts.

Learn more on my article: ADHD Diet: Foods To Eat and To Avoid

Neurofeedback

Neurofeedback involves putting headgear over children's scalp to monitor brain waves. The children are given computer games to play while sensors are placed in their brains. The idea is that learning how to control their brains can help alleviate those symptoms. Some data shows that it improves the child's behavior and increases their learning capabilities. Many studies conclude that it is beneficial for their cognitive health and it makes them pay attention to their task. It has also been proven to lower impulsive behavior in some instances. Neurofeedback has no side effects and young children can improve and manage their time more comfortably through this brain activity.

Behavioral therapy

Cognitive behavioral therapy can help relieve ADHD symptoms in children who need it. It is critical to recognize and change ideas in order to change behaviors. Researchers show that it is very effective at increasing mindfulness for developing and preventing impulsive behavior. ADHD often has psychological problems such as depression or anxiety and behavior therapy can help resolve these.

Music therapy

Music therapy shouldn't be a substitute for behavior therapy or medicine. The majority of ADHD doctors prescribe it alongside other treatments. Some researchers feel that this structure helps children with ADHD through daily activities. Music have a start, ends and rhythms for relaxation. Aside from behavior therapy, music therapy also makes a great medicine for the adverse person with hyperactivity disorders.

Exercise

Even slight bursts of physical activity can raise the amounts of brain chemicals such as dopamine. This kind of activity also aids in controlling restlessness which may decrease ADHD symptoms. Even exercise can reduce stress and anxiety.

Get plenty of sleep

Sleep deprivation can increase adult ADHD symptoms, limiting your ability to deal with stress and maintaining focus at a minimum. Simple changes of your daily routine will help you ensure your proper sleep during the night.

Tips for managing your time and staying on schedule

Managing time is different for every person. For some, it's about writing things down, while others have to use technology or alarms on their phone. However you manage your time, you should be comfortable with your new routine and be consistent on it. Your life will be easier if you create a schedule that works for any given day instead of trying to do everything at once. Making a planner will surely help you get organized!

Supplements

Taking ADHD medications like zinc supplements may treat ADHD symptoms in young children. Research suggests that fish oil pills may be effective to relieve ADHD symptoms. Be sure to talk to your doctor first before your child starts taking any new drug or supplement.

Fight distractions

Where you work and what's around you can really affect the amount of time you have to get things done. Make up your chair facing the wall and keep your office tidy. If loud noise distracts you, consider the use of noise-canceling headphones or the use of sound machines. Put your thoughts on paper or on your cellphone for later reflection. Some ADHD patients schedule time for notes and go through them. If possible, allow voicemail to call back later - turn off an email or even totally disconnect. If you don't have a personal office, you could start working once everyone left the building - of course only if your office allows you to!


Develop structure and neat habits—and keep them up

When you organize your room, home or business, choose a category for each piece of furniture and determine what can be stored or disposed of first. Keep lists for tasks scheduled every week, projects deadlines and meetings. Use a calendar or an online calendar tool on your smartphone or PC so that it's easier for you to remember important dates. You cannot save your time in filing your papers or cleaning your phone if you forget it. If a task can easily be accomplished in 2 minutes or less - do it quickly or put it off till later.

Time management tips

Adults with ADHD are notoriously bad at estimating how much time it takes to do something. Plan to be early and create reminders to make it possible to travel on time. You can allot time or alarms to the tasks you've just completed and then set a timer to alert you when its off. For longer tasks, use the option of setting an alarm so that you will be aware on how much time has already passed. Use a wrist watch-locker or a prominent clock on your desk to monitor time.

Tips for prioritizing

Adults with ADHD sometimes struggle with impulse control and jump from one topic to another. Decide what to deal with first and then order your other priorities next. Break down big jobs and project them into small amounts. You can avoid getting sidetracked if you stay consistent with your routine. Use a timer that will be enforced where necessary. Take something at a time and remain on the job, using a timer to follow your schedule.

Frequently Asked Questions

What gets in the way?

People with ADHD can feel discouraged when they don't meet their own expectations. Instability in relationships and employment is common for people who live with ADD/ADHD. It's hard to be on top of things all the time; you may look back at some choices that didn't work out well or see your mistakes more clearly than others do. You might even begin to question yourself while wondering why life isn't easier for you like it seems to be for everyone else around you.

What helps?

Building up a strong set of coping strategies will help manage daily challenges associated with many ADHD symptoms when doing schoolwork chores or other responsibilities. Learning on how to prioritize tasks and stay organized will help you maintain focus throughout the day.

Who to tell?

There are some people who will be supportive of your situation and there may be others that aren't. You might find yourself disclosing to close friends or family members you trust rather than telling everyone all at once. When talking about ADHD, it's important not to mention medication unless the person asks directly for more information.

How do I help myself?

While no one can make ADHD disappear, knowing how to cope with symptoms can improve quality of life significantly. For example, using rewards systems (such as gold stars) is a great way to build self-esteem . It's also helpful have an "understanding buddy" or someone else with ADHD whom you talk on occasion so they know what you're struggling with .

How do I make self-care a priority?

People with ADHD are often successful in life. They have good ideas, but they may struggle to get the job done or follow through on things that matters the most. The key is to learn how to deal with distractions and pay attention to your priorities so you can accomplish what's important for you.

How do I achieve a sense of balance?

ADHD does not necessarily mean your life will be out of control. If you want it, there are ways to live better with ADHD symptoms without relying on medication alone. Try creating an environment where success feels possible. Set boundaries between work responsibilities and family time using organizational tools like calendars, alarms, daily planners, checklists/reminders, sticky notes, and email filters.

How can I calm my ADHD fast?

To calm severe ADHD symptoms, try to distract yourself. Do the distraction called "heavy work". For example, use your arms to shovel snow or pick up heavy boxes. You can also do breathing exercises that will calm you down and help you focus.

The thing to remember with ADHD is that most likely your symptoms won't be going away, but you can manage them, plan around them and even channel them.

What is the most effective treatment for ADHD?

There is no 'size' that fits all type of treatment guide for ADHD. Everyone will have different reactions to different treatments and not all therapies can reduce ADHD symptoms the same. That's why it is so important to have a good relationship with a mental health professional that can guide you in your treatment journey to find the optimal solution for you. For starters, you could try doing behavior therapy or mindfulness meditation training which is one of the most common practices to manage the core symptoms of ADHD.


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Disclaimer: This article is for educational purposes only. If you are experiencing symptoms of ADHD, it’s best to see a professional for a diagnosis.

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I created The Mini ADHD Coach in august 2020 when I was just diagnosed with ADHD at 29. After years of questioning, therapy, burnouts and chaotic career path changes I finally understood why I was struggling with so many things. So I decided to share what I learned to raise awareness around ADHD and help the ADHD community thrive.

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