Navigating Adult ADHD
written by Dr. Liz Nissim, posted on Psychology Today
ADHD doesn’t end when a person leaves childhood. Many adults (like myself) are undiagnosed, because there was limited awareness of the disorder. Instead, we were labeled as forgetful, a space cadet, or quirky. Many adults continue to live with ADHD into young adulthood and adulthood. Adult ADHD is real, and it can interfere with daily functioning. Navigating personal and professional lives becomes tricky, and the need for intentional executive functioning strategies and systems becomes essential. The goal is to establish systems that work and can be maintained day after day.
Create Routines and Find Time Management Tools
As much as ADHD thrives on novelty, it is of key importance to create structured routines that can be followed each day. That is, make use of calendars and either paper-based lists or to-do apps to keep track of daily tasks.
- Set alarms and put them on repeat for tasks that you may struggle to remember.
- Set up your environment so that there are visual cues along the way to pick up or take what you need as you walk out your door.
- Plan ahead and prepare a school bag or work bag the night before so there is no scurrying in the morning.
- Break down tasks into smaller tasks with time limits to avoid feeling overwhelmed
Set Up a Distraction-Free Study/Work Environment
Clutter or a workspace that has too many items on the surface can be distracting and promote procrastination.
- Create a devoted workspace between two walls and avoid being seated by a window.
- Place all items inside your desk or in another space. Your desktop should be empty.
- Turn off all notifications on your phone or computer.
- If you have the urge to pick up your phone when you are struggling to complete a task or assignment, place your phone in another room.
- Use noise cancellation headphones or listen to music that will improve your focus (e.g., meditation music for focus, or classical tunes).
- Set specific goals that are achievable within 15-minute increments. For example, if you are cleaning your room, identify 1-2 tasks.