ADHD coping mechanisms adults
MANY ADULTS WITH ADHD HAVE DEVELOPED SYSTEMS AND COPE MECHANISMS TO MANAGE THEIR DAY-TO-DAY Symptoms. Others, on the other hand, face everyday distractions, a lack of organizing abilities, and a tendency to become easily overwhelmed. Adults with ADHD can benefit from the following coping strategies:
1. Make daily exercise a priority. Exercise improves focus and attention, reduces extra energy, and combats depression symptoms. There are numerous advantages to incorporating an exercise regimen into your everyday routine.
2. Recognize and accept your limitations. It's important to remember that ADHD isn't a made-up diagnosis. A diagnosis of ADHD can help you understand why you behave the way you do, but it is not an excuse for bad behavior.
3. Surround yourself with people who accept you. Adults with ADHD may believe that those around them don't understand them and that they are being judged or criticized for their actions. Find new individuals to hang out with if the folks you're spending time with make you feel uncomfortable or inadequate. Look for local support groups in your region or form your own circle of friends that embrace you and make you feel at ease.
4. Make time throughout your day to relax. De-stress and unwind during the period between activities. Stop in a park for 10 minutes on your way home from work, or let your family know that when you get home, you'll need a few minutes to relax before engaging in family activities
5. Establish a day-prioritization scheme. Examine what needs to be achieved and prioritize the most important tasks first. Those that aren't as significant can be saved for later. Even if you get sidetracked, you'll know that you've completed the most critical tasks for the day.
6. Take advantage of your own internal clock. If you are a morning person who is more productive first thing in the morning, plan your day such that the most critical tasks are completed first. If you work best in the afternoons, plan your day accordingly. Look for employment that allow you to be flexible with your schedule so that you may maximize your personal productivity.
7. Establish project deadlines. If you find yourself procrastinating frequently, create a project outline and set deadlines for each step of the project. Give yourself a time limit to finish segments of the activity, even if you're working around the house.
8. Break down each task into a series of steps. Large projects and responsibilities frequently overwhelm those with ADHD. This frequently results in the project being abandoned and, in other circumstances, never even begun. Instead of looking at the project as a single task, break it down into smaller chunks. Make a routine for cleaning your house, for example: first, make the beds; second, straighten the living room; and third, dust and vacuum. Don't be concerned about any stages other than the one you're working on right now.
9. Create your own framework. Create procedures, such as a daily schedule, to assist you give your day routines. Use to-do lists, PDAs, daily planners, and tape recorders as organizational aids.
10. Educate yourself on ADHD. The more you understand about your diagnosis, the better equipped you'll be to deal with the challenges you'll face on a daily basis. Join support groups, read books, and ask your doctor questions.