Living well with ADHD: 6 tips for coping and thriving
Please note: our blog posts are solely informational and are not meant to replace individualized therapeutic advice or healthcare.
If you have been diagnosed with ADHD, you may be wondering what steps you can take to manage your symptoms and address the challenges you face. The good news is that, with the right support and strategies, individuals with ADHD can cope and even thrive in their daily lives. In fact, having ADHD often comes with many great benefits that the right support and strategies can help unlock, such as high creativity, an ability to deeply focus on tasks of interest, quick thinking, and high energy. This blog post will explore six tips for managing your symptoms so that you can live a rich and fulfilling life.
#1: Cultivate daily routines and habits
Cultivating daily routines and habits can be a powerful tool for managing ADHD symptoms. Routines and habits can reduce anxiety and increase productivity by creating structure and predictability. Structure and predictability are especially important for individuals with ADHD because they create a sense of control and reduce a sense of chaos that often accompanies ADHD. There is no one-size-fits-all approach to developing a routine – the most important consideration is what works best for you! Through some trial and error, you can discover which habits and routines are most achievable and helpful for you. Some recommended routines and habits for people living with ADHD include:
Wake up and go to bed at the same time every day
Schedule regular meals and breaks
Exercise and/or engage in self-care activities (e.g., meditation, time in nature, journaling) at the same time every day or week (e.g., before work, immediately after work, etc.)
Plan activities that require deep focus for earlier in the day (and vice versa)
#2: Get organized
Both inattention and hyperactivity are associated with organizational problems. Therefore, getting and staying organized can be especially important for people living with ADHD! Organization can help reduce feelings of overwhelm and improve focus and productivity. When your environment and schedule is organized, you are better able to manage your time, stay on top of responsibilities, and avoid missing important things such as tasks, obligations, or appointments. Some recommended strategies for getting and staying organized include:
Be realistic about how much time an activity will take and plan accordingly so that you are set up to succeed
Use a planner or organizational system to track deadlines, appointments, and checklists (e.g., Todoist, Trello)
Use visual reminders such as timers, post-it notes, whiteboards, or colour coded items
Break tasks up into smaller steps
#3: Implement strategies to help you focus
Difficulty concentrating and staying on task is a common symptom of ADHD and implementing strategies to increase focus can reduce stress, increase productivity, and improve overall executive functioning. To help focus on your work or studies, create a designated working area that is comfortable, organized, and free from distractions. Noise cancelling headphones can help improve concentration by blocking out background noise. It can also be helpful for individuals with ADHD to avoid or limit screen time and multitasking.
#4: Prioritize your physical wellbeing
Prioritizing physical wellbeing is crucial for individuals with ADHD because physical wellbeing has been shown to significantly improve symptoms. Exercise, a balanced diet, and adequate quality sleep can help reduce symptoms - such as impulsivity, inattention, and hyperactivity – by increasing dopamine and norepinephrine levels in the brain. Additionally, these can improve mood, reduce stress, enhance cognitive function, and increase emotional regulation. By prioritizing your physical wellbeing, you can better manage your symptoms and improve your overall quality of life.
#5: Practice self-compassion
ADHD symptoms can often lead to feelings of shame, frustration, and guilt when individuals struggle to meet expectations. This can lead to negative self-talk and feelings of inadequacy. Practicing self-compassion involves treating yourself with kindness and acknowledging that struggles and setbacks are a normal part of life. A self-compassionate mindset can help reduce anxiety, build resilience, and improve self-esteem. Next time you are confronted with feelings of inadequacy, shame, or guilt, consider speaking to yourself as if you were speaking to a dear loved one who was experiencing the same challenges.
#6: Don’t be afraid to seek professional help
Living with ADHD can be made easier with the right support in place. A licensed mental health professional can help de-mystify ADHD and develop coping strategies and skills to manage symptoms. Cognitive behavioural therapy (CBT) is a type of therapy that has been shown to be particularly effective for individuals with ADHD. A physician can also support with prescribing medication which is also a highly effective treatment for ADHD. Whatever your challenges, it is important to remember that asking for professional help is a sign of strength, not a weakness, and can be a crucial step towards improving your symptoms and overall quality of life.
If you are considering therapy for help with ADHD, you can contact us with questions or book a FREE consultation. We’ll get to know you and your needs in therapy and then pair you with the right therapist on our team.
Read more about ADHD therapy or cognitive behavioural therapy.