Attention deficit hyperactivity disorder, or ADHD, is usually associated with children, but there are a number of adults living with it. If you suspect that you have adult ADHD, it is important to learn how to manage your symptoms so that they do not interfere with your day-to-day activities. Here are some tips to live with the disorder.
One of the first steps in taking control is to get diagnosed. Some people believe that completing an online quiz about their symptoms is enough to diagnose the condition, but it is not. You need a professional evaluation from a trained professional.
Once you have a real diagnosis of ADHD, you can start to accept it. Accepting an ADHD diagnosis allows you to be open to making positive changes to help you control symptoms, such as hyper focus.
Learn to Prioritize
As an adult with ADHD, one of the symptoms that can negatively impact your daily life is impulse control. An inability to take control over your impulses can lead to an abundance of unfinished projects throughout the day and a feeling of being overwhelmed.
At the start of each day, you should start out by prioritizing what needs to be done. Write a list and separate the day's activities according to the amount of time and effort it will take to get them done. You can even separate them by what is most important.
Once you have a list together, work on accomplishing what is the most important. If you have a large project, try breaking it down into smaller projects that you can check off your list. To help you stay on task and avoid deviating from the list, try using a timer to focus you.
Stop the Distractions
Distractions can lead to hours of wasted time for someone with ADHD. As an adult, chances are, you do not have the resources to spend on distractions as opposed to completing necessary work. It is because of this, you have to take steps to end distractions.
One of the first steps you can take is to get rid of any external distractions. For instance, send all of your calls to voicemail, if possible. You can even avoid reading emails until a set time each day. If you have an office, close the door and put up a "Do Not Disturb" sign, if you can. The fewer interruptions you have from co-workers, the better.
You also need to avoid allowing random thoughts to distract you. If you have a random though pop up that would normally lead to you being distracted, write it down and get back to your work.
Consult with professionals to find other ways to live with adult ADHD. If you have children that you suspect suffering from ADHD, contact a medical practice such as Rainbow Pediatrics.