Read these 11 Adults & Strategies for Successful Living Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about ADD-ADHD tips and hundreds of other topics.
Tame your impulsive urges. Enthusiasm and energy are great
assets to have for motivation, but don't go overboard. Make plans to level out your day. For example, make a shopping list and stick to it. Wait 24 hours
to think through an urge to buy on impulse. Focus on what you need. Focus on
one day at the time.
It's common to put things off until the last minute. Whether it's part of our personal lives or work life, putting off until tomorrow what can be done today can make an adult living with ADHD even more frustrated or more unfocused. Make a list of tasks. Put the most
difficult one at the top of the list. Start there. Once the difficult tasks are done you will feel a sense of relief and that will free up your mental energy to complete your "To Do" list. Other
tasks will feel much more manageable and you'll soon be done.
Clutter can be an annoying aspect for many adults. Schedule clutter-cleanup on the
calendar. Gather boxes, bags, markers,
or other supplies you'll need. Start in one room in one corner and stay there
until that small area is clean.
Work from left to right. Involve a helper if you can to help you remain
focused. There are many excellent books on taming clutter at your library if
you need ideas and inspiration.
Use all the tools of the trade when dealing with
forgetfulness. Sticky notes, a small handheld tape recorder for recording
important information while driving, e-mail reminders, and a designated basket by the door for keys and other essentials are good ways to keep important tasks close at hand. Working from
lists often to reduce the frustration level for you and your loved ones.
While many are concerned about ADHD in children and the challenges they face, adults who have ADHD have challenges of their own. The difficulty they experience staying organized, focused, and processing multiple tasks often leads to shortcomings in their jobs, relationships and how they manage their finances.
When adults with ADHD fall short of their own expectations, other conditions such as depression, anxiety, anger management issues, and even substance abuse may result.
While therapy and medication can be helpful when it comes to ADHD adults accepting themselves for who they are, it is still often necessary for these adults to approach life a bit differently in order to stay motivated and keep up with the responsibilities that come with adulthood.
There are many tactics ADHD adults can use in order to stay productive and motivated:
*Taking advantage of electronic calendars and setting reminders for important tasks.
*Wearing headphones with white noise or other uncomplicated music to help tune out distractions.
*Choosing a career that reflects their interests to avoid boredom and dis-satisfaction.
*Making written to-do lists and offer tangible rewards when tasks are completed.
*Taking advantage of hyper-focused times and working ahead when possible.
Many adults who have ADHD today were undiagnosed as children. That doesn't mean that children who have ADHD won't outgrow it. The way that ADHD manifests itself in anyone may vary greatly. The only way that adults who have ADHD can learn to live with it and do so successfully is by getting a proper diagnosis. That usually requires undergoing a lengthy process of psychological testing by a psychologist who specializes in this type of testing. Once you have an accurate diagnosis, then you can figure out how to proceed.
ADHD isn't a one size fits all disorder, so those who have the diagnosis don't always have the same symptoms, so naturally, they won't face the same issues. Some adults who suffer from ADHD may have co-morbid psychiatric diagnoses, so working with a psychiatrist and/or psychologist who is experienced at treating adults with ADHD is essential. If medication is the right thing for you, be patient and let the medication take effect, and be sure you're well aware of all of the warnings associated with the drug regarding the use of other substances and operating machinery or driving.
Learn to Be Well Organized
Make lists, check them numerous times. Use post it notes, whiteboards or anything else to remind yourself of things you need to remember. Your smartphone can also remind you of things like the date on which to pay bills, the date and time of appointments, dates with friends and more. Learning to use lists to your advantage, especially to do lists, will help you learn to better organize your time.
If you're like most adults with ADHD, you're easily distracted, so doing all of your housework on one day may not work well for you. That's okay. Schedule your chores on different days so you aren't overwhelmed by the magnitude of what you've got to do. Doing fewer things, doing them well and completing them is much more important than trying to get things done too quickly.
Think Before Acting or Speaking
Impulsivity is one of the predominant characteristics of ADHD, both in men and women. Train yourself to think about things you're doing whenever those impulsive urges come on. If you've got the urge to buy something, think about whether or not it's really necessary, whether or not you can afford it, and whether you've paid all of your other bills for the month. If you work to avoid acting impulsively, you'll also find that you're not as bad at managing money as you thought. Keep track of what you spend and what you spend it on. If you have to account to yourself for every purchase you make, you'll be more thoughtful about all of the purchases you make .
Don't Lash Out at People
Frustration is a constant reality for adults who have ADHD. Lashing out at people will not get the desired results, and you may hurt someone badly - unintentionally. Learn to communicate about what's going on. Tell people when you're frustrated and talk about it. Instead of reacting without thinking, take the time to step back.
There's no reason that adults who have ADHD can't live fulfilling lives, complete with meaningful relationships with partners, friends, spouses and other family members. Coping with ADHD as an adult is all about learning, and each person has to figure out what works best for them. Don't discount the benefits of therapy, because it can really help you acquire better coping skills.
First decide on which room you want to tackle first. Start in one corner of the room and set a timer for how long you want to work there. Gather boxes, markers, file folders, trash bags or whatever you need. Work left to right. When the timer rings, take a 15-minute break. Set the timer for the break. Sometimes it helps if you play bright, bouncy music. If that is too distracting, go for "white noise." By working in sections consistently, you will accomplish your goal more easily.
To cut down on distractions, work in blocks of time when you won't be interrupted. Jot down distracting thoughts and then return to the task at hand. A small handheld voice activated tape recorder is a wonderful tool for keeping track of the wonderful ideas generated in a ‘race car' brain. Simply speak what's on your mind into this tiny device, play it back and transcribe it. This one activity can bring you tremendous peace of mind because managing a hectic schedule while becoming even more organized than ever before is a dream come true for ADHDers!
Blurting out inappropriate quips and comments does not enhance social relationships. Impulsiveness drives the inconvenient verbal outbursts that may be witty, but when delivered at the wrong time they can create hard feelings or put the speaker into a very awkward position.
Practice courtesy when speaking. Don't make personal comments about dress, style, appearance, or weight. Don't tell jokes that may be misunderstood. Humor isn't always received as entertainment when it is perceived as cutting, sarcastic, or rude. Before the impulse to speak out takes hold, take a deep breath and slowly exhale. Then smile. Put your hands together. Take another breath. Do this practice consistently until you have time to think your comment through.
Work with a coach! A fitness coach, a relationship coach or a financial planning coach are trained and certified professionals who can help you set goals and then reach them. Coaches provide you with the tools, support, and structure to accomplish more. Ask friends for referrals or find them on the Internet. They will be listed in your state's Coaching Association by category. Things to consider before hiring a coach are: A. Is the Coach affiliated with a professional organization, if so which one?
B. What is the Coach's educational background, expertise, certification areas, and training?
C. Does the Coach respond to your inquiry in a timely manner?
D. Does the Coach offer a complimentary sample session?
E. Do you feel comfortable with the Coach and his or her style?
F. Are you ready to be held accountable for your actions—in other words, are YOU ready for coaching?
It's easy to get frustrated, but for an adult with ADHD, the frustration seems more intense at times. To help manage your frustration levels, stick to a routine. Work in an
environment that appreciates your style. Practice relaxation techniques before
you explode in anger. Find a job that suits your talent and passions. Avoid
'pressure cooker' environments that focus on deadlines. Frustration
management—it's always in style.