Home Health How to Manage Your Life If You Have Adult ADHD

How to Manage Your Life If You Have Adult ADHD


The signs of attention deficit hyperactivity disorder often appear early in life, frequently before the age of 12, and change over time. These symptoms include inattention, impulsivity, disorganisation, agitation, overactivity, loss of focus, behavioural control trouble, and others.

You are not alone if you are over 18 years old and have these symptoms.

As one of the most common childhood diseases, ADHD affects many people far past puberty. The lifetime prevalence of ADHD is estimated by the National Institute of Mental Health to be a little over 8% in American people between the ages of 18 and 44.

Adults with ADHD are more prone to battle with memory issues, restlessness, and lack of mental focus, whereas children with ADHD are much more inclined to struggle with recklessness and hyperactivity.

Even though you may discover that evidence-based therapies like psychotherapy and medication greatly aid in your ability to manage your condition, being able to regulate your ADHD symptoms at any given time can be facilitated by adopting effective behavioural methods.

Here are some strategies you can apply every day:

  • A fresh organisational strategy could be required if you frequently spend your day attempting to figure out where you should begin yet accomplish very little by the time dinner rolls around. You may effectively manage your time and activities with organisation, which helps you avoid distractions and potential stress throughout the day.
  • Write down your agenda for the next day every night as one method for leading a more structured life. Knowing what to anticipate each morning helps you take charge of your obligations and activities. Crossing off accomplished chores increases a feeling of accomplishment.
  • Writing down your primary goals will help you start your day strongly and get back on track when you start to lose concentration, whether you need to go to employment, run errands, or handle household duties. Make it a practice to check your schedule at regular intervals throughout the day, such as first in the morning, again at noon, and again in the evening hours to see if you have any last-minute tasks to finish before going to bed.

How to Manage a Household for People with Adult ADHD:

For most people, especially those with ADHD, clearing clutter from the home might feel frightening. Adult organisers with ADHD benefit from a focused approach due to their distractibility, decision-making, and difficulties categorising:

  • Just concentrate on one space or area at a time.
  • Set aside specified hours in your planner for organising and cleaning; allow only 30 to 60 minutes for each job.
  • Sort stuff into bins marked “toss,” “give,” and “keep” as you organise.
  • Create a time slot for when you will fill a donation box. Make a time and day to get those things to the charity drop-off location.
  • Hire a compassionate professional organiser for further assistance if distractions still prevent you from achieving your goals.

How to Manage ADHD and Stay Organised:

Follow these suggestions to make organisation a regular ADHD management technique in order to preserve the progress of the additional structure and your freshly decluttered space.

Employ a Planner:

To keep track of all your daily activities and appointments, use a calendar, planner book, or smart gadget. Furthermore, add tasks as actionable appointments to your planner. For instance, schedule 15 minutes every day at 7 p.m. to clean up the living room. Set aside 30 minutes for office cleanup as part of a continual decluttering effort. Once you’ve decided where something belongs, think of that place as the item’s “home.” Such as, keep your wallet, sunglasses, and keys on a tray at your entryway, and always put them back there.

Establish a Routine:

Once you’re comfortable planning your day, create a general pattern that will ensure that your day goes without a hitch no matter what may come up. Become accustomed to placing your keys in the entry tray as soon as you enter via the front door.

Before entering the lounge room to sit down on the couch, hang up your coat in the closet. To create routines that are effective for you, consider your behavioural tendencies.

Create routines by creating protocols to handle routine tasks more easily. Create a running list of weekly essentials and spend a few minutes just before you leave the house to add anything else you might need for the upcoming week to your list. This will help you feel less disorganised and more productive when you head grocery shopping.

Routine-Building Advice for ADHD Adaptation:

It takes time and repetition to develop a pattern of repetitive behaviour. These pointers assist in making routines automatic.

Establish a Mail Schedule:

Create a schedule for sorting and checking mail at certain times and days of the week. Establish a location or container to store critical mail, such as bills, cheques, and insurance documents.

Make a Schedule for your Chores:

Plan weekly schedules for mundane tasks like laundry and dishwashing.

Use Digital Notifications and Reminders:

Make the most of electronic gadgets, applications, and cutting-edge technology. Establish the practice of setting reminders for meetings and appointments as soon as you book them. Include reminders for daily tasks like taking prescriptions or putting garbage outside for collection.

Make Difficult Tasks Easier to Handle:

Break the job down into smaller and more manageable pieces that are simpler to complete if you have a lengthy assignment or a project that takes numerous processes and a lot of attention to detail.

To construct a step-by-step plan that assists you in staying on track from beginning to end, use a thorough checklist or break down your task’s components into individual sentences.

At first, it’s not necessary to arrange these action recommendations in just about any particular sequence or even to list them all. Once you’ve begun and gained some speed, you may add items and arrange your list in either chronological order or alphabetical order.

Adult ADHD Management at Work:

For workers with ADHD, diversions at work are indeed a regular difficulty. Be frank with yourself about whatever your main sources of diversion are, then follow the advice below to stop them.

Deactivate notifications:

Send incoming calls to voicemail. Disable message notifications if you can. At predetermined periods during the day, check your messages.

Use Headphones with Noise Cancellation:

When there is noise or activity around, headphones are ideal.

Select a Peaceful Area:

Ask for a cubicle or office area that is quiet.

Play Music:

Start a white noise generator or play any song you like.

Change your Work Hours:

Work early in the day or late than usual when the office is less busy.

Hire a Disability Speaker:

There are many reasons why you should hire a Disability Speaker, such as:

  • Encourages Your Audience and Boosts Motivation
  • Enhances Leadership Capabilities
  • Promotes Inclusion and Diversity


All in all, learning how to live with Adult ADHD involves recognizing when you’ve reached your limit and need to remove tasks from your plate. You can encourage yourself to commit to fewer things and fulfil them more frequently when you take the time to recognise and respect your limits.


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