Attention Deficit Hyperactivity Disorder (ADHD) is a condition that affects people’s behavior. It can cause restlessness, impulsiveness, and difficulty concentrating. If you have ADHD, you may find that you struggle with organisation and time management. Perhaps you find it hard to focus and complete tasks.
Have you ever had a surge of enthusiasm for a new project? An individual with ADHD may find that their initial enthusiasm has fizzled out, and they’re now left with multiple unfinished projects.
People with ADHD may find that they live with a perpetual state of stress. Because of this, stress and frustration can become out of control for some people, leading to you feeling unable to cope. Furthermore, there can be an impact on how you deal with social situations. Ways this may display itself may be through trouble picking up on social cues. You may find yourself interrupting, jumping from topic to topic and fidgeting.
If you have these struggles, remember you are not alone. It is estimated that there are 2.6 million people in the UK living with ADHD.
Here are some helpful tips for supporting yourself!
Firstly, we can try to establish a daily routine. Routines are very helpful for managing your symptoms, boosting your productivity and improving your overall well-being. Particularly if you find that you struggle with organisation and staying on task, creating a daily routine that works for you can help.
Try to create your routine ahead of time, before you head into a busy day. You can write down what you must get done, starting with your highest priority task, at a time when you are more likely to sustain attention longer. Then you can leave the smaller tasks for the times when you find your energy is typically lower. To help you stay on task, you could try setting a timer to remind you how much time you are dedicating to this task. Finally, don’t be discouraged if you can’t stick to your routine! It may be that the routine didn’t work for you. But don’t worry, you can change it repeatedly, till you find one that’s the right fit.
Remember to give yourself credit for trying!
Did you know that exercise can be very helpful for managing ADHD? Exercise stimulates the release of neurotransmitters like dopamine, serotonin and norepinephrine, which are the chemicals in the brain responsible for regulating mood, attention and motivation.
Many individuals with ADHD have lower levels of these chemicals, so incorporating exercise into your life can be very beneficial. The positive impacts of incorporating exercise into your life are, improved focus and concentration, enhanced mood regulation, better sleep patterns and stress reduction. You could explore different types of exercise to discover what you like. You could try, walking, running, cycling or swimming. A great way to stay motivated is to invite friends or family to join you!
Journaling can offer several benefits to individuals with ADHD. Did you ever keep a diary when you were younger? Well, this is a great tool to carry on into adulthood. It can help you to navigate your thoughts, emotions and daily responsibilities. Journaling can also serve as a mindfulness practice, helping you to stay focused in the present moment. It is also very beneficial for memory enhancement. As many people with ADHD struggle with memory, journaling important events, dates and tasks can serve as a memory aid.
If you find yourself struggling to manage your ADHD, trying out some of these tactics may work well for you. If you need some extra support, below are helplines you can access.
Article by Abigail Sparks
Helplines
Mind 0300 123 3393 info@mind.org.uk
SANEline 0300 304 7000 sane.org.uk
SHOUT text ‘SHOUT’ to 85258
Healthiness - exercise and fitness classes (free) 0151 728 8874 info@healthinessItd.co.uk
ADHD connect https://adhdconnect.uk/connect