6 Tips to Effectively Living with ADHD as an Adult

Being an adult living with ADHD/ADD is overwhelming at times, to say the least. You often find yourself forgetting things, you are not always on time, and sometimes you make impulsive decisions that get you in trouble. Don’t worry, you’re not alone. I’m the same, as are many other people with ADHD.

1. Structure & Routine is Core for Success

An ADHD brain is a hectic brain, and a hectic brain is forgetful. Creating a structured daily routine is crucial for adults with ADHD and can be the difference between getting everything done or nothing!

Creating structure and routine in your day involves setting specific times for things you do each day such as:

• Waking up at a set time
• Brushing your teeth
• Eating at regular times
• Exercising
• Cooking food
• Taking medications
• Picking up the children from school
• Going to sleep at a consistent time
• …and everything in between

By building routines and incorporating structure into your day, you can free up brainpower for more important things instead of worrying about what you may have forgotten.

Try our free assistive planning and routine app made specifically for ADHD/ADD brains

2. Don’t Try to Tackle Everything at Once

Trying to do everything at once can be counterproductive, often leading to feelings of frustration and overwhelm. But it doesn’t have to be like that.

Instead, break big tasks into smaller, more manageable chunks.

Prioritize your daily tasks and focus on completing all of the hard things first in your day, leaving the smaller, faster, and easier tasks for last.

This will help you avoid that overwhelming feeling that makes you want to jump into a fluffy onesie and start procrastinating, which leads to things not getting done for weeks, if not months.

These simple tips might seem a little too simple, but they have powerful results on productivity.

3. Reward Yourself Often

Neurotransmitter deficiency, specifically dopamine, is a core component of ADHD/ADD. By rewarding yourself from time to time for overcoming obstacles and hard tasks, it will help boost those levels and keep you engaged throughout the day.

Dopamine is a neurotransmitter responsible for getting stuff done, for that drive you feel for the things you love – it is also responsible for the things you don’t want to do.

Rewarding yourself for completing tasks or overcoming obstacles can be a great motivator and release of dopamine.

Choose rewards that are meaningful to you, whether it’s a small treat (or big tub of ice cream), a city break, or an activity you enjoy. This positive reinforcement can help maintain motivation and encourage continued progress throughout the day.

4. Set Achievable Goals for the Future

Goals keep us moving forward, improving as people, but it is easy to get sidetracked and lose sight of longer-term goals.

Start with small, specific goals and gradually increase their complexity as you gain confidence. Use SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).

SMART is a goal-setting framework designed to make objectives clear and attainable:

• Specific: Defines clear, concise goals.
• Measurable: Allows tracking of progress and outcomes.
• Achievable: Ensures goals are realistic and attainable.
• Relevant: Aligns goals with broader objectives and values.
• Time-bound: Sets deadlines to create a sense of urgency and focus.

This method was created by George T. Doran in his 1981 paper titled “There’s a S.M.A.R.T. way to write management’s goals and objectives” and exists to provide a structured approach that enhances focus, motivation, and accountability, ultimately increasing the likelihood of achieving personal and professional goals.

5. Create a Support Network You Can Trust

Having a reliable support network is invaluable. This can include family, friends, colleagues, and mental health professionals.

They can provide encouragement, accountability, and practical assistance. Joining support groups specifically for adults with ADHD can also be beneficial, as you can share experiences and strategies with others who understand what you’re going through.

Additionally, you can seek out support groups consisting of other neurodiverse individuals, giving you an opportunity to see how it affects others and how they deal with it on a day-to-day basis, potentially offering insight into management and coping strategies you have not yet thought about.

6. Everyone Has Good Days and Bad Days; Remember, It’s OK

I’m unsure about you, but I and those around me are consistently too hard on ourselves, always trying to live up to a lifetime of other people’s expectations.

It is hard, but try to remember that there will be both good and bad days.

On bad days, remind yourself that it’s okay to struggle and that tomorrow is a new opportunity to try again. Practice self-compassion often, give yourself positive reinforcement, and seek support when needed.

Remember, managing ADHD is a journey. Much like life, it has its ups and downs, but persistence is key to continual progression and managing ADHD/ADD as an adult.