35 Tricks and Tips to Better Manage ADHD for Adults

ADHD can impact an adult in every aspect. So, here are some really effective tips that can work wonders on beating procrastination, improving sleep, mood, and more.

ADHD or Attention Deficit Hyperactivity Disorder, is a medical condition that impacts every aspect of life in adults. A person diagnosed with ADHD can have difficulty focusing on something, trouble sleeping, or frequent changes in mood. Dealing with this disorder can impact your life in general, it can make your brain more prone to procrastination, and create problems in interpersonal relationships. So, here are the 35 most effective that can help you manage ADHD and lead a more normal life.

Improving productivity

1. Using color – People who have ADHD are usually visually oriented. To make sure your productivity is improving, use colors so that they stick to your memory. Color-code files, use a highlighter for the important dates in the calendar, add stickers, or put the to-dos on bright paper. Use visually bright colors to get your attention.

1. Wall calendars – if you find keeping on top of things, try using a dry-erase wall calendar. Here you can write appointments, important dates, and deadlines in bright colors.

1. Breaking down tasks – One easy way to handle a deadline without feeling overwhelmed is to break down the tasks and give yourself mini-deadlines.

1. Pocket notes – if you write down important things on your wrists to remember them well, try pocket notes. Writing on wrists has the risk of them washing away, so using pocket notes instead is a better idea.

1. The Pomodoro Technique – If you have trouble finishing a task, try this Pomodoro Technique. While doing a task, set a 20-minute timer and then begin working on the task. After 20 minutes have completed, take a break for 5 minutes and come back again to sit for another 20 minutes. Give yourself a check mark for every cycle completed.

1. Reframe – You can combat the unhelpful thought patterns if you reframe the tasks in a positive light or in a more realistic way. For example, if you have a task that you are delaying starting, try thinking about it like if you complete it today, you will have less work on you tomorrow, instead of thinking about how hard the task is going to be.

1. Be smart – You probably have a smartphone but you are not being smart enough with it. Use the notepad, calendar, and reminder alerts to meet the deadlines and get to the appointments.

Improving sleep

1. Wind-down alarm – Again, if you have a smartphone, use it to your benefit. Most of these phones have a program that lets you decide your bedtime and make an alarm. This will alert you before you intend to sleep. Use this time to turn off the electronics, lower the lights, and get ready for bed.

1. Melatonin – People with ADHD often have melatonin deficiencies. So, go to a doctor and test it out, if there is any, try to take a supplement for melatonin. Usually, 0.3mg is the ideal dose. Or you can also try high-melatonin snacks like tart cherry juice.

1. Quieting mind – Most people have a racing mind which causes problems with their sleep patterns. Using different techniques like progressive muscle relaxation can help you quiet down your mind and help you fall asleep faster.

1. Noises – Various noises like pink which are of ocean waves, and raindrops help you calm your mind and fall asleep faster.

1. Sunlight – Many people suffering from ADHD have physiological differences in the circadian rhythms that make it quite hard to have consistent sleep every night. Getting sunlight for 20 minutes every morning early or simply getting a happy lamp would help in boosting circadian rhythm.

1. Cooling down – For better sleep, the ideal room temperature is 65-68 °F (18-20 °C). So, cool the temperature down to this as it also helps with melatonin production.

1. Maintain a routine – As people with ADHD face it harder to fall asleep or get a consistent night of sleep, try to maintain a routine. The body’s sleep system thrives when there is a pattern or schedule. Sleep and wake up at a set time regularly which is the simplest and easiest way to set a sleeping schedule and follow.

Controlling impulsivity

1. The 24-hour method – When you are feeling impulsive to make a decision, give yourself a required cooling-off period, which can be 24 hours. Give yourself a day before you actually do what you think you should do.

1. Repeat before you speak – Yes, impulsive reactions are difficult to control but make an effort to listen to it again and paraphrase it before you let your thoughts out. This will further avoid any misconceptions and give you a moment to tone down your response.

1. Visualize – Impulsive behavior often leads to shopping and buying things unnecessarily. When you are feeling this way, give yourself a moment to think “Where will this live”. This will help you visualize the product and make you realize its actual importance in your life.

1. Elastic band – Put an elastic band over your wrist. This will come in handy whenever you are feeling impulsive to do something, as that would be the moment to snap the band. This technique will help you bring back the senses and help you break unhelpful or harmful patterns.

1. Analyze self – While feeling impulsive, analyzing yourself would make it better. Try labeling your impulsive behavior by writing about the situation and what you need to do next so that you can stop the impulsive behavior. This would be like a logical response from a scientist who is trying to solve an equation.

1. Meditate – Practice daily meditation as it helps your mind to stay calm, and pause before acting out or letting your response out. Try to get at least 20 minutes of meditation every day.

1. Take a pause – Impulsive behavior can be mitigated if you start to take a pause every time someone else is saying something. Pausing will give you a moment to carefully listen to what they are saying, which would also help in reducing your behavior of cutting people when they talk.

Getting the chores done

1. Applications – Use your smartphone and applications to track your groceries. Most of these applications have a scanning system that you can use to track your groceries like milk, vegetables, and other things. You can even sync this app with other people at the house.

1. Starting small – If you feel overwhelmed to carry out a big task, give yourself the pleasure of carrying out small tasks. Need to clean the kitchen or clear up the closet? Start with that one countertop or empty out only the pant section from the closet. Always start with one room at a time and narrow it down to one section if needed.

1. 20-minute rule – Doing a task might feel a lot which is why you probably take a lot of breaks. Before you allow yourself that downtime, try the 20-minute rule. Set a timer for 20 minutes and use that time to complete the task. You can use this rule in everything you do, getting groceries, cleaning out a room, writing something., etc. Try to make a game out of it and reward yourself at the end of the task in 20 minutes.

1. Routine calendar – You can keep things simple at home and actually get a lot of work done if you keep a home calendar. Build a chore list on this wall calendar every week and use bright colors to remind yourself to actually finish the chores.

1. Asking for help – Asking for help is not something bad. Whenever you are feeling overwhelmed, try asking for help from a loved one. Sometimes all you need is kind words of encouragement and you can complete the task by yourself.

1. Inviting people over – Getting your chores done at home can be sped up if you know there is someone coming over. Nothing motivates people to tidy up if there is someone coming to their house over for drinks or food.

1. Making chores fun – Doing chores can feel daunting, tiring, and most importantly boring. But they are not bad and need to be done anyway. So, why don’t you make it fun? Put on a cute cleaning outfit, and set your focus on one task at a time. Don’t forget to get yourself a treat every time you finish a task.

Managing the mood better

1. Accepting the highs and lows – When you learn to accept the emotions you are experiencing without any judgment, it can bring you a lot of relief. So, whenever you are feeling anxious, sad, or frustrated, try not to find any reason behind it and fix it. Accept the feeling, sit with it, and allow the thoughts to come to you. Remind yourself not to pass any judgment and that everything passes with time. Remember that emotions are not the end of the world, they just make you feel uncomfortable for a time being and then go away.

1. Schedule the downtime – Set aside a particular time every week to give to yourself. Do whatever you want to do in this time period, you can listen to blasting music, cook anything you like, read a book, watch a movie, or just simply zone out on your phone, just anything you want, a hobby or not. Scheduling this downtime for yourself is important as otherwise, you would waste hours and then feel guilty about it. Having this time aside will also get you excited to pass the week and get the job done.

1. Start journaling – Write down your emotions and thoughts every day, or whenever you feel upset or overwhelmed. This can help you with working through the emotions you are feeling and find your calm.

1. Learn kindness – People with ADHD often find it difficult to plan, schedule, bring attention to things, and do regular chores. This is not your fault, this is just how your brain is wired, it is different from others. So don’t be mean to yourself, learn how to be kind. Try to develop open dialogue and practice self-talk as they will help you navigate the situation even if you screw up.

1. Working on breathing – Feeling overwhelmed, anxious, or frazzled is a very common thing that people with ADHD feel. Whenever you are going through these sensations, try to focus on your breathing. Take a breath through your nose and slowly let that breath out through your mouth. This activates the parasympathetic nervous system in your body which calms your body in response to stress.

1. Time-out – Feeling overwhelmed with emotions like anger, frustration, etc. is again a very common feeling in people who suffer from ADHD. So, whenever you are feeling overstimulated, or just ready to lash out, give yourself a time-out. You can choose to go for a walk, sit quietly, put on headphones, and listen to soothing music, or anything really that brings some calmness and peace of mind. Remove yourself from the situations that make you feel this way and take a much-needed time-out.

1. Take therapy – Therapy can be extremely helpful in learning self-acceptance, and developing emotion regulation skills. If you feel scared or shamed, think of therapy as little training for your brain, just like how you need a little help to get your body in shape. You don’t even have to physically visit the therapist’s office. You will find various options online that are both affordable and more convenient.

Sometimes, what works better than everything else is figuring out your triggers. You have to identify the sounds, situations, and even people who make you feel extremely overwhelmed, and frustrated at times. Plan your action around it. The actions can be as simple as carrying headphones around these triggers. Remember, sometimes, even doing everything right, you are going to have a hard day. Try to find a mantra that works for you, something like “I choose to respond, not react”, “Now is not forever. Be here now”, “I can count on myself”, etc. Be kind to yourself!