ADHD isn’t just a childhood disorder. According to the Anxiety and Depression Association of America, about 60% of children with ADHD become adults with ADHD. If you are one of these, approximately, 9 million Americans, certain things can be tough to get done. Adult ADHD can cause problems in all areas of your life. Everything from paying the bills on time to keeping up with work, family and social responsibilities can overwhelm you.
You can grow, improve and overcome. There are ways that you can learn to face challenges and cope with symptoms. Here are some tips to help you focus and turn your chaos into calm.
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It is simply the way your brain is wired. Accepting it paves the way to positive action such as learning more and finding strategies that work for you. It doesn’t mean you have to love it. It means you recognize it for what it is.
This doesn’t have to mean signing up for a gym membership, although access to the gym would be helpful. Try an activity that is fun and easy to get into like shooting hoops in the backyard or going for a walk or a jog with a friend or partner.
Set aside time for family and friends. Schedule fun activities and keep your engagements. While you are with them, be vigilant in conversation. Listen to what they’re saying and try not to interrupt.
4- Get Restful Sleep
You may suffer from insomnia or sleep deprivation. Restorative and adequate sleep is not only important for energy but also for your mental wellbeing. Create a calm, uncluttered sleeping environment and establish a consistent evening routine and sleep schedule.
5- Observe Rumination
Are you thinking about the same thing over and over? It is energy sapping when you can’t seem to shift gears. Label the thoughts as “ruminating thoughts” and turn your attention to another activity. Naming it takes away its power.
6- Focus on Your Strengths
Research shows that focusing on your strengths can improve your productivity and sense of well-being. A recent study showed that 70% of professionals who are aware of and appreciate their strengths are more productive at work.
7- Respect Your Personal Limits
Many people overextend themselves by taking on more tasks than they can handle. Nothing creates more stress than committing yourself beyond your personal limits, every day. Failing to deliver on your promises can leave you more scattered than usual.
You can avoid forgetfulness, clutter and procrastination by filing papers, cleaning messes and returning calls immediately. If it can be done in less than two minutes, do it now. Never put any important tasks off till another day.
Adults with ADHD are notoriously bad at estimating how long a task will take. For every 30 minutes you think it will take to go somewhere or do something, give yourself a cushion of an extra 10 minutes.
Many people with ADHD are very visual. A picture, object or note that has meaning to you and is placed where you can see it at the right time can serve as a signal to trigger your memory.
11- Practice Mindfulness
Mindfulness and manifestation can improve mood and positive feelings. For adults with ADHD, it can help with focus, concentration and mood regulation. The key is to notice when your attention drifts without judging your thoughts.
It isn’t easy. However, with the right modifications you can greatly reduce your Adult ADHD symptoms.
Need Help? We Can Help.
Do you feel like you need help? Call (510) 497-4174 today to schedule your free consultation with one of our therapists.
If you have any questions or require more information, please contact Lani here: lani@bridgecentertherapy.com