Difficulty staying focused and paying attention are two familiar things symptoms of attention deficit hyperactivity disorder (ADHD), a common health problem among children and adolescents.
When ADHD persists into early adulthood and middle age, it presents many of the same challenges as childhood: it’s difficult to stay organized, start projects, stay focused on task and meeting deadlines. But today, life is busier and expectations for work and family are often even higher. Fortunately, there are many strategies that can help you get through this time in your life.
Stay organized
Organizational tools are essential for people with adult ADHD. They will help you prioritize and track activities for each day or weeks to come.
- Choose the right tools. Tools may include pen and paper for making lists, or computer or smartphone apps for setting appointment reminders, highlighting important days on the calendar, marking deadlines, and keeping lists and records. other information at your fingertips.
- Schedule updates. Schedule time each day to update your lists and schedules. Don’t let the task become a chore in itself; treat it as a routine task like brushing your teeth, and do it daily so that it becomes an established habit.
- Set a timer. And a word of warning: smartphones and computers can also become a distraction. If you have adult ADHD, you may find yourself spending hours checking out less useful apps or sites. If this is a frequent pitfall for you, set a timer for each use or keep the phone off or in another room when you’re trying to work.
Stay focused
Just because you’re organized doesn’t mean your work will get done. But a few simple approaches can at least make the job easier.
- Declutter your home and office. Provide yourself with an attractive work environment and keep important items easily accessible.
- Reduce distractions. This might involve changing your workstation so that it doesn’t face a window, moving to a quieter space, or simply turning off your smartphone and email alerts.
- Write down ideas as they come to you. You may have an “aha” moment for one task while you’re in the middle of another. It’s not serious ; simply write this thought down and come back to it later, after your most urgent work is done.
Respect of deadlines
Deadlines pose two big challenges when you have adult ADHD. First, it’s hard to start a project, often because you want it to be perfect, or it intimidates you and you put it off. Second, when you start a project, it’s very easy to get distracted and leave the task unfinished.
How to avoid these pitfalls?
- Delay procrastination. Put procrastination on your to-do list – like a chore – and trick yourself into actually starting your work.
- Handle emails, phone calls, or other issues as soon as possible. This way, there will be fewer things weighing on your head and overwhelming you later.
- Be a clock watcher. Get a watch and get into the habit of using it. The more aware you are of time, the more you can avoid spending too much time on a task.
- Take one thing at a time. Multitasking is overrated for everyone – and it’s a nightmare for people with adult ADHD. Focus on completing one task, then move on to the next one.
- Be realistic about your time. This may mean having to say no to new projects or other commitments.
Get more help
The ideas listed here can help you begin to cope with adult ADHD, but they may not be enough to help you overcome the challenges of adult ADHD.
Consider hiring an ADHD coach who can offer more strategies and give you additional tools to deal with your condition. Look for an ADHD coach who is a licensed mental health professional who specializes in treating ADHD and may also hold certification in ADHD coaching. ADHD Coaches Organization.
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date all articles were last revised or updated.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.