If you are among the millions of adults in the United States with attention deficit hyperactivity disorder, you know how challenging it can be to stay focused and avoid distractions. Attention deficit hyperactivity disorder (ADHD) can present challenges across all areas of your life, from paying bills to keeping up with family, work, and other social demands, which can seem overwhelming. Fortunately, your specialist at The Weekend Clinic DC recommends self-help strategies to help you manage your ADHD symptoms while at work or home.
Inattention and distractibility are the main hallmark traits of ADHD, making organization a significant challenge for adults with this disorder. If you have ADHD, the prospect of controlling clutter and staying organized may leave you overwhelmed. Breaking down tasks into smaller steps and following a systemic approach to organizing can help you stay organized. Take advantage of tools such as daily planners and reminders to keep you in check.
Whether you have to go to school, work, tackle household chores, or run errands, you want to write a to-do list to have direction and refocus when you lose momentum. You also want to check your planner or schedule consistently throughout the day – in the morning, midday, and evening; this will help you see if you have any lingering things you need to complete before bedtime.
Have a routine
Once you are comfortable planning your daily schedule, establish a routine that helps you run smoothly. An overall routine includes simple activities such as getting used to dropping your keys into the entry trays whenever you walk in and hanging up your jacket in the closet before you sit on the couch. You can also create a standing list of weekly staples; this helps you feel less scattered when grocery shopping. When establishing a routine, evaluate your behavioral patterns. A routine may help you tackle regular chores with ease. You will also feel less scattered and can accomplish most of your daily, weekly, or monthly goals.
Minimizing distractions can help you focus for an extended time, especially if you have personal or professional work that requires high concentration. You can improve your focus by simplifying your home or workplace surroundings. You also want to complete a new or outstanding project before starting new ones; this helps you stay organized and less overwhelmed. Learn to say no to unnecessary tasks or responsibilities so that you focus on the crucial ones.
Respect your limits
Many people start each morning feeling optimistic about how much work they can put in by the end of the day. However, this may cause you to take on more tasks than you can handle or underestimate the time you need to get things done. Committing yourself beyond your limits puts you under much pressure, which you could have easily avoided. Failing to deliver on your promises can take the wind out of your sails, leaving you feeling more scattered than usual. Therefore, it is best to understand your limits and respect them. Recognize when you have reached your limit and need to remove extra tasks from your plate; this helps you commit less and deliver more often.
If you need help managing your ADHD symptoms, book an appointment with your specialist at The Weekend Clinic.