Living With ADHD: Ways To Manage Successfully

Medically reviewed by Andrea Brant, LMHC
Updated August 1, 2024by BetterHelp Editorial Team

Attention-Deficit/Hyperactivity Disorder, or ADHD, is a chronic disorder that causes recurring patterns of hyperactivity, impulsive thinking and acting, and/or inattentiveness. ADHD is a rather common condition with millions of people being diagnosed in the United States each year.

ADHD symptoms typically begin in the first several years of a child's life, with the average age of diagnosis being seven years old. Because ADHD is a chronic condition, symptoms do not typically go away as the individual grows up. Adults continue to experience symptoms and in many cases these symptoms can interfere with their lives and mental health.

This article explores what adult ADHD is and living with ADHD might be like. We’ll also highlight resources for those who’d like to speak with a mental health professional regarding symptoms of ADHD in adults and related concerns.

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Living with ADHD can be challenging

What is ADHD?

ADHD, or attention-deficit/hyperactivity disorder, affects the brain's ability to focus and control impulses. Living with ADHD as an adult can be challenging, but many people find ways to manage their symptoms successfully. The ADHD brain often experiences difficulties with focus, impulse control, and managing daily tasks, but with the right support, individuals can thrive.

Statistically, ADHD in women can sometimes be overlooked, but it's just as important to recognize and treat. It's beneficial to seek professional advice, diagnosis, and support if you think you might have ADHD. With the right help, adults with ADHD can lead fulfilling and productive lives.

Symptoms of attention-deficit/hyperactivity disorder (ADHD)

Due to impulsive behaviors, hyperactivity, and in many cases inattentiveness, people diagnosed with ADHD often find challenges in their personal and professional lives. ADHD can lead to unstable relationships, low self-esteem, and can impact work and school performance.

Common issues that people with ADHD experience include poor planning, disorganization, forgetting appointments and meetings, problems focusing, impulsive behavior, and restlessness.

Five ways to manage living with ADHD

The two main, effective ADHD treatments are medication and therapy or a combination of both. In addition to traditional methods of managing symptoms, there are a few steps that can be taken to further ease symptoms and relieve the stress of living with ADHD. 

Implementing these habits into your life can help better manage unwanted symptoms and prevent or limit unnecessary stress.

1. Understanding your mind for processing with ADHD

First, it’s important to understand how ADHD works.  Sit back and think about what it's like to have ADHD. This can look different from person to person. To truly understand how your mind works, it can be helpful to keep a journal.  It can be an incredibly valuable tool to look back on and recognize patterns of unwanted behaviors and thoughts from a different perspective.

Metacognition is the act of thinking about your own thought processes. To better control unwanted behaviors, it can help to assess your thought process and learn your strengths and weaknesses. By learning and understanding these weaknesses you can potentially bring structure into your life to counter and prevent issues caused by ADHD.

2. Building structure into your life

Living with ADHD can be overwhelming. Those living with the condition sometimes have so many thoughts bouncing around their head that they can hardly think straight. Implementing structure and routine can help manage some of these thoughts and allow your mind to focus on things in a more structured way.

Keeping a calendar

Adults with ADHD know that sometimes it can be challenging to remember everything that is going on in a given week or month. Difficulty managing time is a common symptom for a lot of people living with ADHD. Calendars are a fantastic way to help keep your plans straight and cut down on potential confusion and overwhelming feelings. 

While many of us already keep a calendar, there are a few things that can be done to plan out our time like a pro.  Even if it seems redundant, filling in your work or school hours into each day can help provide a solid foundation.  Looking at your calendar and seeing those hours blocked off can help put things into perspective and help you better plan out your other activities without feeling overwhelmed. Keeping a calendar where everything is listed in a simple and concise manner will also help you to keep track of appointments, dates, and events. 

Keeping a routine

Routines are another great way to manage and limit symptoms of ADHD. Routines allow you to get in a daily flow that makes it easier to remember things and helps keep you focused. They can also be modified to fit your lifestyle. 

While days tend to vary, it is still important to keep a basic routine going whenever possible. A good example of a simple routine would be to check and update your calendar every morning when you are eating breakfast. After starting this habit, it will become routine within a matter of days. Then, every day when you wake up and eat breakfast, you will also have an idea of what your day entails. 

Controlling your spending

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Impulsivity is a common trait in those living with ADHD. This means that many people struggle with impulsive spending and can get themselves in financial trouble. However, there are a few tricks to cut back on excessive splurging.

Probably the most important thing that you can do is create a budget. Calculate your net income and factor in all your expenses. Dedicate a portion of your money to personal splurges and stick to that amount. Keep track of your budget and remind yourself to spend within your means.

Another way to cut back on unnecessary spending is to pay with cash. Paying with cash is a good way to limit yourself and it allows you to stop and think before making large purchases. Rather than racking up charges on a credit card, paying in cash is final and instant. You are also less likely to make expensive purchases because you can see the money being spent.

3. Learning to prioritize

ADHD can cause issues with focus, staying on task, and following through with projects. To cut down on overwhelming and racing thoughts, it is helpful to learn how to prioritize tasks.

When your to-do list is long, it can be challenging to manage all the projects and see them all through to completion. The first step is to decide which tasks are the most important and need to be completed first. This can help you prioritize tasks. It may seem simple but spending a little time to break down your to-do list can help clear overwhelming feelings and increase your focus.

If all tasks are equally important, perhaps start with the smaller tasks on your to-do list. By beginning small, you can see progress quickly. This can help your list seem less overwhelming. By the time you get to the longer projects, most of the list will likely be done. Seeing most of the tasks crossed out can help you focus on the last projects and work with a clearer mind.

4. Exercising to decrease ADHD symptoms

Physical activity does wonders for the body and the mind. In many people living with ADHD, hyperactivity is a prominent symptom. Exercise is a great way to burn off some of that excess energy, reduce stress, and improve your mood.

Studies have shown that physical activity has positive effects on executive functioning in the brain. ADHD and decreased executive function are closely related. It has been suggested that exercise may have the potential to reduce these symptoms. Additionally, physical exercise releases endorphins which can help control mood. This also increases dopamine, norepinephrine, and serotonin levels within the brain. These three chemicals also help with attention and focus.

5. Getting quality sleep to help manage symptoms of living with ADHD

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Living with ADHD can be challenging

Getting a good night's sleep is important for everybody. But for those living with ADHD, getting consistent sleep can be a challenge. With that said, being well-rested helps us better deal with the stresses of the day. It also improves our focus and makes it easier to stick to our routines.

Establishing routines before bedtime can help when it comes to falling asleep and staying asleep. Going to bed at about the same time every day trains the body to begin feeling sleepy as bedtime approaches.

A few other steps can be taken to ensure a good night's rest. For one, it is generally a good idea to avoid consuming caffeine within four hours of going to bed. Avoiding screens and other electronics is another good idea, as they can stimulate your mind and make it difficult to fall asleep quickly. Winding down before bed by reading a book or meditating are great ways to quiet down your brain and naturally become sleepy.

Therapy may help manage symptoms of ADHD

According to the CDC, behavior therapy is an effective treatment for ADHD that can improve one’s behavior, self-control, and self-esteem. And now, you no longer need to travel to a therapist’s office for therapy. Online therapy has also been found to be just as effective as in-person therapy, while also being more affordable. 

Online therapy, through services like BetterHelp, enables you to speak with a licensed therapist whenever and wherever is most convenient for you. You can meet via text, phone, or video call and message them at any time as questions arise. Simply take a short questionnaire to be matched with the professional who is right for your situation.

Takeaway

Attention-Deficit/Hyperactivity Disorder is a chronic condition that continues into adulthood. It is important to understand how to manage this condition in order to limit the interference that it may cause in one's life. Therapy and medication are often used together to manage ADHD, but there are some extra habits that can provide additional help.

Understanding how your mind works is key to preventing unwanted behavior from ADHD. Building structure and routine into your daily life can help minimize overwhelming thoughts and improve organization. Learning to prioritize tasks and break down projects is another great way to increase efficiency and reduce stress. Lastly, regular physical activity and good quality sleep both provide fantastic benefits for the brain and help to keep it sharp, in focus, and better equipped to handle emotions.

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