Living with ADHD means navigating challenges with time management, organization, focus and emotional regulation on a regular basis. It’s not being lazy, a lack of effort or poor motivation; ADHD is a neurodevelopmental condition that shapes how your brain is able to process information and the responses you have to the world. Being able to understand what your brain needs is the first step to building coping strategies that work.
Here are some of my personal favorites as a fellow person living with ADHD:
Use planners or a digital tool to keep track of to dos and upcoming events; keeping everything in one place can make it easier to keep track.
Break up tasks into realistic steps; this makes big tasks easier to take on!
Allow yourself to reset when you see your attention drifting; this allows you to acknowledge the lack of attention and gives your brain time to get back to focusing on what needs to be done.
Support your emotional regulation; use grounding techniques and breathing exercises and take sensory breaks when you begin to feel overwhelmed.
Build routines that work for you; put your essential items in one designated spot and create repeatable morning routines.
Exercise daily; whether it's a quick walk or an hour at the gym, movement can improve your focus, emotional balance, and energy!
Use resources; therapy can help you to develop tools and routines that work for you! There is no shame in using support systems.
Whatever works for you! We all have certain coping strategies that we know work best for us, just ensure that you stick with it!
Coping with ADHD doesn't mean you need to become a perfectly organized person. It means finding systems that are sustainable for you, that decrease daily stress and work with your brain. With structure, support, and self awareness it is possible to build a balanced and fulfilling life with ADHD.