Tips for Managing Adult ADHD - HelpGuide.org

Impulsiveness leads to agreeing tomany projects at work.A jam-packed schedule can leave you feeling overwhelmed and affect quality of work.Saying no improves ability to accomplish tasks and live healthier lifestyle.Check schedule first before agreeing to something new.

Set daily time for organizationMess is distracting,set aside time to clear desk and organize paperwork.

Use colors and lists.Color-coding can be useful. Manage forgetfulness by writing everything down.

Save ideas for later.All those concepts,thoughts that keep popping into head and distractyou?Jot them down for later consideration.

Get it in writing. If you’re attending a meeting,that requires close attention, ask for an advance copy of the relevant materials,such lecture outline.Use the written notes to guide your active listening and note taking.Writing as you listen will help you stay focused

Move around. To prevent restlessness and fidgeting,move around—at the appropriate times in the right places.try squeezing a stress ball during a meeting,Or taking a walk or even jumping up and down can help you pay attention later on

Exercise on a daily basis. Choose something vigorous and fun that you can stick with.

• Avoid caffeine late
• Exercise regularlynot within an hour of bedtime
• Create a bedtimeroutine,like taking a hot shower just before bed
• Stick to a regular sleep-wake schedule

Stress relief by exercising outdoors,ADHD people often benefit from sunshine and green surroundings,small meals throughout day,Avoidsugar and junk food,Fiber-rich whole grains each day.

Regular mindfulness meditation can help you to better resist distractions, improve your focus, and provide more control over your emotions.The key is to then draw on these mindfulness techniques during your daily life to keep you on track.