What Are Some ADHD Management Tools That Can Help?

Attention-deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder and form of neurodiversity that uniquely affects the brain and often interferes with daily functioning and well-being. Children and adolescents learning to manage ADHD may find school challenging and require additional support and guidance. However, adults can also live with ADHD, and it can cause work and daily life to be challenging. 

To understand living with this condition, it can be valuable to look at its symptoms and causes, address common misunderstandings, and explore how ADHD can affect daily life. With a deeper understanding of this complex disorder, it may be possible to approach it with self-compassion and awareness.

Understanding attention deficit hyperactivity disorder

Attention-deficit hyperactivity disorder (ADHD) affects 4.4% of US adults and up to 9.8% of children. The condition is a neurodevelopmental disorder characterized by inattentiveness, hyperactivity, and poor impulse control patterns. It can interfere with daily functioning, particularly in academic and professional settings. While commonly diagnosed in childhood, individuals often experience symptoms throughout adolescence and adulthood. 

Types of ADHD: Understanding different symptoms

ADHD can manifest differently between individuals, though it is diagnosed in one of three different types: 

• Predominantly Inattentive (ADHD-PI)  
• Predominantly Hyperactive-Impulsive (ADHD-HI) 
• Combined Type 

Predominantly inattentive 

ADHD-PI was previously categorized as attention deficit disorder (ADD) in the DSM-4. However, with the release of the DSM-5, ADD is no longer a valid diagnosis, and the symptoms now qualify for the ADHD-PI diagnosis. This subtype is characterized primarily by inattention without significant hyperactivity and impulsivity. To others, an individual with this type might seem to be daydreaming or “in their own world.” Symptoms can include:

• Frequent distraction
• Difficulty focusing or maintaining attention during tasks 
• Lack of attention to detail
• Frequently losing or misplacing items
• Avoidance of tasks that require sustained attention
• Forgetfulness
• Difficulties listening to or following instructions

Predominantly hyperactive-impulsive 

Persistent patterns of hyperactivity and impulsivity characterize hyperactive-impulsive ADHD. Individuals with this type may seem to have excess energy and find it difficult to function in structured environments. Symptoms may include:

• Fidgeting or tapping
• Difficulty staying seated in situations where it’s expected
• Running or climbing in inappropriate situations
• Excessive talking
• Frequent interruption or intrusion into others’ conversations or activities
• Difficulty waiting one’s turn
• Inability to engage in activities quietly

Combined type 

Combined ADHD is the most common diagnosis subtype, involving symptoms of both inattentive and hyperactive-impulsive types. Children under 16 must exhibit six or more symptoms from both types to be diagnosed, whereas adults must exhibit five or more. 

Causes and risk factors

Below are some of the proposed potential causes of ADHD and risk factors that may lead to diagnosis. 

Brain structure and function

Extensive research has identified structural abnormalities in individuals with ADHD that affect brain circuitry. 

Genetics

ADHD is known to run in families, with a heritability rate of 74%. While no single gene is associated with this disorder, numerous genes related to neurotransmitter function have been linked to the disorder.

Environmental toxins

Exposure to environmental toxins, including lead, air pollution, and certain pesticides, has been linked to ADHD, as well as prenatal exposure to acetaminophen, phthalates (a chemical found in many plastics), and cigarette smoke. 

Nutrition

Some research has correlated ADHD with certain nutrient deficiencies. However, more research is needed to understand this connection entirely. 

Environmental factors

There may be a correlation between ADHD and environmental factors like neglect, stress, trauma, and poverty.

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Common myths about ADHD

Below are some of the most common misunderstandings about ADHD. 

False: ADHD is overdiagnosed

While some research suggests ADHD may be over-diagnosed, do not be dissuaded from speaking with a professional if symptoms significantly impact daily functioning. You may consider non-pharmaceutical therapeutic interventions if you avoid treatment due to medication concerns.

Note that diagnosing may be controversial to some therapists or providers. In addition, past studies have been primarily conducted on young boys. People who fall outside the demographic often diagnosed with ADHD may not be diagnosed, even if they have the condition. Consider looking for a provider who takes you seriously, has experience with your identity group, and believes in the availability of resources for those with this condition. 

False: ADHD can be managed with discipline

Parents, teachers, and behavioral therapists can work together to help children manage symptoms. However, effective treatment is often a multi-pronged approach involving more than discipline alone. Physical exercise, for example, may lessen the severity of symptoms, while interventions like organization training, self-management, and note-taking instruction may help students with ADHD learn to succeed in school.

False: Those with ADHD can’t pay attention

While ADHD can make it difficult to function in structured learning environments, specific accommodations can be made to help individuals improve focus and attention span. For example, individuals with ADHD can often focus on interesting or stimulating topics, so parents and educators may find value in interactive and engaging activities. Additionally, it may be possible to improve attention span through certain types of behavioral and lifestyle interventions.

False: ADHD is caused by poor diet

ADHD is not caused by a poor diet. However, recent research has found an association between symptom severity and unhealthy dietary patterns, while healthier diets may reduce symptoms. Research has not identified an ideal diet for individuals with ADHD, though preliminary evidence suggests that certain probiotics and vitamin D supplements may help.

False: Children will grow out of ADHD

Symptoms often improve as children mature. However, people continue to experience symptoms into adolescence and adulthood because ADHD is a form of neurodivergence that cannot be cured. Adult symptoms may be less noticeable as individuals develop coping skills that make it easier to live with ADHD.

Effects on daily life and tools that can help

Below are some of the effects ADHD can have on daily life. 

Academic life

Individuals with ADHD often experience challenges in school and university settings. They may struggle to concentrate, sit still, or organize their thoughts, requiring extra time or assistance. They may also have trouble managing time effectively, staying organized, or keeping track of their belongings. Students with ADHD have problems with being distracted and often benefit from interventions like tailored study plans, structured environments, and consistent feedback from teachers and caregivers.

Professional life

The unique features of ADHD can make it challenging to function in specific work environments, as issues with concentration, organization, and time management can interfere with productivity and job performance. Those with ADHD often thrive in jobs and careers that keep them engaged, stimulated, and mentally or physically active. Some individuals find that “negative” symptoms associated with ADHD can be valuable in specific contexts, such as entrepreneurship.

Personal life

ADHD may pose unique challenges in one’s personal life. Impulsivity, inattentiveness, and forgetfulness may lead to misunderstandings and conflict. Additionally, it may make individuals prone to interrupting, disrupting, or misinterpreting social cues, making social situations more difficult. ADHD can be a source of frustration or embarrassment, as it impairs one’s ability to function at the same pace as one’s peers. Over time, this may erode self-esteem and emotional well-being. While ADHD may present significant obstacles, it can often be managed with a multi-modal treatment approach and may improve as individuals mature and learn effective coping strategies.

Tools and therapies to manage ADHD

Those whose ADHD impacts daily life may consider consulting with a doctor, counselor, or therapist who can help develop a comprehensive treatment plan for different ways to manage this condition. 

Cognitive-behavioral therapy (CBT)

Cognitive-behavioral therapy (CBT) is an extensively studied, widely recommended form of therapy for children, adolescents, and adults with ADHD. This therapy modality involves working with a therapist to identify maladaptive thought and behavior patterns and develop strategies for replacing them. Through CBT, individuals can learn valuable skills for managing symptoms and working through the daily obstacles often accompanying symptoms.  

Mindfulness-based therapy

Mindfulness-based therapies may effectively help individuals manage symptoms. These types of therapies focus on improving awareness, attention, emotional control, and symptom control. Through mindfulness, individuals may improve executive functioning capabilities, which may be vital for ADHD management.

Educational interventions

For children and adolescents with ADHD, it may be necessary to work with educators and school administrators to develop a tailored educational plan. This plan may involve individualized educational programs (IEPs), 504 plans, and specific skills training for effective organization, time management, and study habits. They may also include specific accommodations, such as frequent breaks, extended time for tests, and consistent communication with the student and their caregivers. 

Students can also use practical tools to organize overwhelming tasks. A color-coded paper calendar can be used for time management. For example, each school assignment may be written in red, appointments recorded in blue, and upcoming events with family written in green. Electronic calendars can also be color-coded to record upcoming events and aid in remembering appointments and assignments. People can set reminders in the days or hours leading up to an event so they never forget about it due to time blindness.

Students may use a smartphone app, pen and paper, or a whiteboard to create to-do lists that track and prioritize school assignments. Some people prefer to assign tasks to sticky notes, throwing each to-do note away after a task is completed. 

Online productivity tools and apps

Apps and web pages can also offer great tools to help people with ADHD finish tasks. For example, one effective method is setting timers to complete daily tasks, which often helps people stay focused. There are apps available that allow people to start a timer by planting a virtual tree so they can see the tree grow as they progress through the timer.

A number of productivity apps have been created to support people with ADHD. For example, ClickUp is a task management software that helps people visualize their tasks and keep track of important dates. It can be used across different devices. Due, a Mac and iOS reminder app, lets users set multiple timers at once that run in tandem. The app can also be used to create reminders for upcoming tasks, sending reminders in set intervals until you complete the task. Brain Focus is the Android counterpart of Due that encourages focused work while the timers are running. 

Focus Bear is one of the few productivity tools designed by someone with ADHD for people with ADHD. It encourages users to develop good habits that enable them to complete tasks in a timely manner, such as blocking distracting websites and apps. 

Many of these productivity tools are designed to appeal to a wide age range of people. They can be used to help students stay on track with schoolwork, or to help adults with ADHD remember tasks like paying bills. 

Lifestyle changes

Improvements to one’s health and habits may offer some relief from the severity of ADHD symptoms. Create a routine that prioritizes self care, like nutrition, consistent exercise, and adequate sleep, to help energy levels and improve mood and cognitive function. As screen time has been linked to attention difficulties, limiting television and device use may be a game changer for those with ADHD.

Medications

In some situations, individuals with ADHD may connect with a psychiatrist to discuss the possibility of medication. These may include stimulants or non-stimulant medication. With proper medical oversight, some individuals benefit from medication, particularly when paired with behavioral interventions. However, consult your doctor before starting, changing, or stopping any medication. 

Beyond a to-do list: Alternative treatment methods 

Individuals with ADHD may experience barriers to in-person therapy. In these cases, platforms like BetterHelp offer a way to connect with therapists trained in cognitive-behavioral and mindfulness-based therapies, allowing clients to learn valuable symptom management strategies from home. Therapists can also help people with ADHD learn more about stuff like management tools or point them to a new article or study that reveals new ideas about the condition.

Research has found online therapy as effective as in-person therapy and may be preferable for individuals who find it challenging to attend in-person sessions. You can have weekly sessions with your therapist through online therapy and get the most out of your investment with messaging features, group therapy, and online therapy homework for maintaining progress.