ADHD symptoms are what countless adults and kids alike are struggling with. In a day and age where we are more aware of the existence of these kinds of conditions, we are also able to find a solution!
Continue reading if you’d like to find out more!
Table of Contents
What is ADHD?
ADHD, also known as attention deficit hyperactive disorder, is a neurological condition which affects many facets of a person’s life. That being; one’s level of attention, their impulsivity, sense of time and even the regulation of their emotions.
It was often believed to be a condition which affects children, however more and more cases of adult ADHD are now emerging. The reality is that ADHD can affect anyone at any age, and the struggles are no less difficult if you are older.
As you can imagine the symptoms of ADHD often get in the way of your life and can make it very difficult to function. I believe that everyone should have the same opportunity to help themselves, which is exactly why I created this post. Through my experience working with students with ADHD, and struggling with it myself, I have a great list of things you can try out to help you.
Read on for more!
Lack of Organisation
People with ADHD usually suffer from something known as executive dysfunction. This particular symptom affects many different areas, especially the ability to organise materials and stick to one’s plans.
Those with executive dysfunction might also find it difficult to achieve certain long term goals. The reason being that the path towards that point is very difficult to reach for them. Others will often find themselves not knowing where to begin when they must plan a task. Therefore, this could even extend to being unable to organise the steps which are needed to complete that task.
1. Combat ADHD Symptoms: Create a daily routine
The truth is that getting organised usually requires some preparation on your part. In fact, creating a daily routine is the best way to go about doing this!
The best way to start would be to create a list of the most important things you need to do.
Once you have your list, you can begin to fit them into your week, spreading them out equally.
Don’t be afraid to include self-care activities such as a facial routine. Whatever you believe is important can be written in your routine, it is yours after all!
Lastly, you’re going to need to create a habit to remember to check your routine. Check it at least once in the morning, and once before you sleep. Eventually you will be able to remember to do it without forcing yourself!
If you’d like a more in depth guide to creating a daily routine, you can read my post which helps you create one from scratch!
Distraction: One of Many ADHD symptoms which can be minimised
Paying attention is perhaps one of the biggest difficulties for someone with ADHD. If you’re in a meeting and someone is constantly clicking their pen, it might annoy you. However, for someone with ADHD, that will prove to make it almost impossible to concentrate.
Out of all the ADHD symptoms, this is one which is mostly caused by an over-sensitivity to the outside environment. What’s more is that those with ADHD are often also distracted by their own thoughts. As you can imagine, it’s very difficult to push yourself to do normal tasks with all of this going on in the background.
So what can you do to help yourself?
2. Use a notepad
The idea behind using this notepad is to use it to write all your distracting thoughts down. It’s a great idea because it makes sure that your thoughts are somewhat documented.
Our thoughts are sometimes just rambles, but other times they might actually be important to us. For this reason, it’s a great idea to write them down, put them away and look back on them later.
That way, you can give yourself a better chance at focusing on the task at hand.
This notepad should ideally be attached to you at all times, so that you can make the best use of it.
3. How to Combat ADHD Symptoms: Use a fidget toy
Fidget toys are not just for kids! They can be used by anyone of all ages, and are great for those with ADHD symptoms and anxiety! It works against any restlessness and agitation that they might be feeling.
Even though it’s not a toy, even something simple such as chewing gum can be useful! As long as you are able to do something mindlessly with it whilst focusing on your work, it’s a great way to redirect your attention.
There is actually research backing the advantages of fidget toys. In fact, fidgeting actually improves attention by releasing dopamine.
Dopamine is a hormone which can lead to better focus, amongst other things.
Since the fidget is giving you some kind of stimulation, your performance actually increases.
The way this works is due to the extra energy which is being used up by the fidget. So what happens to the rest of the energy?
The rest of that energy goes exactly where you would want it to. Back to your task!
4. Listen to Music
Another great ADHD tip is to listen to music to keep you focused! However, it is important to note that listening to music which have lyrics in it is not advised.
Why is that?
Well, studies have shown that listening to a lyric activates the language centred part of our brain.
This means that it automatically interferes with what you’re doing. It’s just not a good idea if you’d like to remain 100% focused on your task.
So, what type of music should you listen to?
Ambient noise is probably your best bet. There is also research to back this, as once you are playing ambient noise at a moderate level then your productivity levels will most definitely be better.
If you literally type ‘ambient noise’ on you tube, you will find loads of contenders!
5. Use noise cancelling headphones – an underestimated ADHD Symptom
It’s pretty simple and I think you can imagine how this works. This is a great coping skill for ADHD, but is not limited to just that!
Cancelling external noise is exactly what you need to help you focus on your tasks. As we discussed earlier, distraction from external sounds is a struggle for those with ADHD.
For this reason, this is the probably one of the best ways to avoid that!
I’ve got a more in-depth article about noise-sensitivity right here, with tips, coping skills and further understanding about hypersensitive hearing!
6. Use the pomodoro technique
Often, ADHD symptoms require a different work around, and this is definitely one of them. This technique was pioneered by Francesco Cirillo, and it is particularly great for those who need help with time management, as well as distraction.
So what do you have to do?
The idea is to set a timer for 20 minutes, and work on your task until the timer is up. Afterwards, you can give yourself a 5 minute break (which you should time as well).
Once your break is finished, you basically rinse and repeat until you’re done!
To make this more satisfying and rewarding, you can draw a little symbol on a piece of paper for every round you completed successfully.
Time Management: The bane of all ADHD symptoms
If you have ADHD, managing time is definitely not a piece of cake. A big part of why this happens is because the ADHD brain is constantly looking for instant gratification. What that means is that you would be looking to do things which will give you an immediate sense of pleasure.
The idea on the other hand, of preparing something for the future is very difficult to do. Those with ADHD prefer to work with the present, and not the future.
So what can you do to help yourself?
7. Have a sense of time
The easiest thing to do for anyone really, is to lose track of time. Our lives are so busy and it is really quite difficult to manage everything at once.
The best way to counteract this issue is by having a clock around you at all times.
Although phones are ideal, they are also very distracting. The most beneficial option would be an analog clock. Simply, you need something that is right there in your face.
8. Use sticky notes to combat ADHD Symptoms
Sticky notes are probably the greatest invention of our time. At least, they are for me. I even use them when I need to remind myself to eat sometimes. (Oops)
The idea here is to stick them anywhere you can see them; on your fridge, laptop – wherever. On these sticky notes, you should write the tasks you want to do and a time that you’d like to finish it by.
The last part is the most important, because you’re writing a clear time limit which you will try to abide by.
It’s really just a way of holding yourself accountable, it’s a little bit tedious but it works!
BONUS TIP: Colour code your sticky notes for a better chance at retaining information. If you’d like to know more, I wrote a complete guide on colour coding!
9. Use your phone to set reminders
This is definitely one of the best tips on this list for ADHD symptoms. Use reminders, they could possibly save your life.
Make them during the day, ideally as soon as you wake up. This will be better for you so that you won’t forget any tasks during the day. What’s great is that reminders can be set to ring during a specific time! This makes it far easier you to keep track of time.
I use them all the time because I will most likely forget anything and everything if I don’t. In fact, when I’m stubborn and believe I can keep track of everything myself…I’m proved very wrong. In other words, don’t be like me – be smart.
If you don’t have an app for reminders on your phone there are many on the app store! You’re practically spoiled for choice.
Conclusion
Living and coping with ADHD is difficult; especially in a world which requires so much out of us! These steps will help you conquer some of your issues, and bring you closer to achieving your goals!
What are your work-arounds for your symptoms? Let us know in the comments!
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