Just given a diagnosis? You're not by yourself.
One could feel somewhat relieved to know that the symptoms you've been experiencing are related to a medical issue. On the other hand, since ADHD is still heavily stigmatized, you may feel afraid.Furthermore, feeling overloaded with knowledge about ADHD is a common occurrence due to the abundance of available data.The good news is that you can manage your symptoms and stay on top of your symptoms if you have ADHD.Terry Matlen, MSW, ACSW, a licensed psychotherapist and founder of ADD Consults, says receiving an ADHD diagnosis is likely to improve your quality of life. This is so that you can better manage your symptoms by following the advice your diagnosis can provide.Everybody has a different experience with ADHD. The symptoms can be managed in a variety of ways, and what works for one person may not work for another. It may take some trial and error to find the system that suits you the best, but that's okay. There are many different approaches to attempt.
Daily advice for managing ADHD
Since each person with ADHD has unique requirements and routines, they also differ in how they go about managing their everyday life. Here are some tips to help you manage your daily life more easily.
Make regular use of time-management and organizing tools
It can be quite difficult to maintain organization and use your time as you'd like to when you are suffering from ADHD. Choose one or more helpful, user-friendly tools that you can use to help you manage your tasks, such as Trello or Todoist; a paper diary, bullet journal, or notepad; a time-management technique, such as using Google Calendar to block time; the Pomodoro Technique; or working in 25-minute intervals with breaks in between. (plenty of productivity phone and tablet apps have Pomodoro timers, or you can use a simple one in your browser, like the Tomato Timer) See how one person with ADHD benefits from the Pomodoro Technique here.Try sticking with one productivity tool for a while, even though it might be tempting to switch to the next one that catches your attention. Maintaining consistency is essential.
Set yourself a reminder to take your medicine.
While not everyone with ADHD takes medication, it's crucial to take your prescriptions regularly if you do. Place your medication where you can easily see it, like next to your bed or by the coffee maker. It is also beneficial to set an alarm on your phone to remind you to take it at the same time every day.
Add some gaming to your to-do list
This implies that in order to finish your tasks, you treat them like a game. Tasks can be made more enjoyable by rewarding yourself, setting deadlines for yourself, or just crossing things off your to-do list. A tangible to-do list can be crossed off, which can make you feel really accomplished. Numerous organizing tools, such as Habitica, take care of this for you.
Give work purpose
Most of us typically need to be enthusiastic and engaged in order to finish tasks. Consider the motivation behind your work. What benefits are you receiving from it? For example, your motivation for a work task could stem from your love for a larger cause or just your wish to put money aside for a vacation or a car. You might be motivated to complete a school or college assignment by your desire to graduate or by the project's excitement. Whatever it is, don't lose sight of the goal.
Steer clear of multitasking
Many of us struggle with multitasking, but some people actually thrive at it. Remove any distractions from your environment that might tempt you to work on unrelated projects. Put your textbooks for other subjects away, for instance, if you're working on a single subject. Put your phone away if you're attempting to concentrate on cooking.
Reduce the amount of time you spend on screens
You risk losing track of time when you spend too much time staring at a screen, which can divert your attention from other tasks or errands. You can download apps to your phone or tablet to help you set screen time limits or restrict the amount of time you spend using particular apps that you find to be a significant time waster or source of distraction. Or, you could set a timer. Consider setting aside 15 minutes each time to spend on social media before moving on to your next assignment.
Overcoming obstacles during therapy
It can be challenging to stick to a treatment plan because you may need to establish new routines, like taking your medication on time and attending therapy sessions on a regular basis. These can become second nature once you settle into the treatment routine. To get there, though, it might take some trial and error. Here are some pointers for getting past typical obstacles in the treatment of ADHD :Make reminders in your calendar. It's possible that you're forgetting or becoming distracted during your therapy sessions. Creating calendar reminders and alarms for appointments can help. This is also useful for remembering to take your medication. Take notes during therapy. If you find that you’re forgetting to complete tasks between sessions, it can help to take brief notes. You can also work on action points with your therapist to complete during the week. Talk to your doctor about medication side effects. Some people worry that ADHD medication can have serious side effects or is addictive. But at the right dosage, side effects tend to be fairly mild. Talk with your doctor about what to expect. When it comes to medication, there are a few guidelines to follow: Take your meds consistently to make sure they’re effective. Always talk with your healthcare team before adjusting any dosages. Communicate with your doctor about any changes in your mood and other symptoms.Tell your doctor if you’re taking any other medication, including any supplements or herbal treatments, as this could interact with your ADHD medication.
Avoid alcohol and substance use.
