How to adhd(1) - Deepstash

How to adhd(1)

Create space-Ask what you need on a daily basis,and find storage bins or closets for things you don’t.Designate specific areas for things.Throw away things you don’t need.

Use a calendar,plannerEffective use of a day planner on your smartphone can help you remember appointments and deadlines.With electronic calendars,you can also set up automated reminders

Use lists.Make use of lists and notes to keep track of regularly scheduled tasks,deadlines,appointments.If you use a daily planner,keep all lists and notes inside it.

Deal with it now-If a task can be done in two minutes or less, do it on spot.

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MORE IDEAS FROM Tips for Managing Adult ADHD - HelpGuide.org

  • 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.

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Use timers. Allot yourself limited time for each task and use a timer to alert when your time is up. For longer tasks, set an alarm to go off at regular intervals to keep you aware of how much time is going by.

Plan to be early. Write down appointments for fifteen minutes earlier than they really are. Make sure you have everything you need ahead of time so you’re not frantically looking for your keys or phone when it’s time to go.

Take things one at a time. Break down large projects into smaller, manageable steps.

Stay on task. Avoid getting sidetracked by sticking to your schedule

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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.

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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.

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RELATED IDEA

How to improve concentration: 12 science based tips and more
  1. Train your brain. Playing certain types of games can help you get better at concentrating (sudoku, chess etc)
  2. Get your game on. Brain games may not be the only type of game that can help improve concentration
  3. Improve sleep
  4. Make time for exercise
  5. Spend time in nature
  6. Give meditation a try
  7. Take a break
  8. Listen to music.
  9. Try quitting on meat and animal products (evidence based)
  10. Drink caffeine- no problem if you wish to avoid it but studies do show caffeine can benefit your focus span
  11. Try supplemets for the following- b12, omega 3, folate, choline, vit k etc
  12. concentration workout such as doodling

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Break Up The Tedious Tasks.

Boring tasks lead to distraction and procrastination and enduring them exacerbates the problem. By taking frequent breaks and doing physical activity, gives you the energy you need to maintain focus.

Work in fifteen-minute bursts. Set a timer and try to do as much as you can before it goes off. When time is up, do something physically active, then work for another fifteen minutes. 

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ODD: Oppositional Defiant Disorder.

ODD is a behavioral disorder that results in defiance and anger against authority. It can affect a person’s work, school, and social life.

ODD affects between 1 and 16 percent of school age children. It’s more common in boys than girls. Many children start to show symptoms of ODD between the ages of 6 and 8 years. ODD also occurs in adults. Adults with ODD who were not diagnosed as children often go undiagnosed.

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