Coping
Strategies for the ADHD Adult
 For
the ADHD adult, attention difficulties
change lifestyles in many ways—at work, in relationships,
and during the day-to-day goal to succeed. If you are an adult
with ADHD, you know how it feels to deal with grownup challenges
like paying bills, keeping a family together, and getting
to work on time.
However,
as you recognize the symptoms of adult ADHD, you can work
on coping strategies that can help you keep your life in order.
Some adult ADHD coping strategies include the following:
- Establish routines
because they are very important. Figure out what you have
to do on a daily basis and do it the same way, at the
same time, every day. Create a routine for going to bed,
waking up, getting ready for work, etc. Routines are very
helpful in handling ADHD
in the workplace, too.
- Ask your spouse, boss,
and others to repeat and/or write down instructions if
you don’t understand them.
- Learn how to keep lists
so that you stay on track. Write down what you need to
do today, what you should buy at the store, when your
appointments are, who you need to call, etc. If possible,
keep all your lists in the same booklet or planner and
have it with you constantly.
- Use post-it notes to
remind yourself of things you need to do.
- Have a quiet area at
work and at home to get things done. Avoid distractions
like TV, games, computers, etc.
- Use a watch or timer
with an alarm that will get you back on task.
- Eat a healthy diet,
follow an exercise plan you enjoy, and get plenty of sleep.
While it
appears that adults don’t “grow out” of
ADHD, adults with ADHD are typically less hyperactive and
more mature than children with ADHD, plus adults tend to be
more receptive to behavior
therapy for ADHD. Therefore, you as an ADHD adult can
have a happy, successful life, especially if you stick to
the coping skills that promote balance and harmony.
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