ADHD in Adults: Self-help Techniques

July 29, 2022
ADHD tips for adults
ADHD Disorder
ADHD in Adults: Self-help Techniques

ADHD affects about 2.8 percent of American adults. People with this condition often feel out of control and face challenges in all areas of their lives. A lot of different things may seem overwhelming for them, be it social life, work, family demands, or paying bills on time.

However, many adults don’t know that they have ADHD and hence don’t understand how to make their lives more productive. That is why getting a proper diagnosis and treatment from a qualified doctor is needed. It can help to identify the symptoms and know how to manage them.

Although the most common treatment options include psychotherapy and medications, learning some ADHD self-help strategies is beneficial too. They help to bring more mindfulness and control to day-to-day activities, so a patient gains personal power to cope with the disorder.

Left untreated, ADHD can affect a person’s mental health, work performance, and relationships. Below, you will find some invaluable tips for managing adult ADHD.

Want to know whether your behavioral specifics are ADHD symptoms? Consult with a mental health professional to get the answer!

Exercising Regularly

Regular physical activity is one of the best tips for managing adult ADHD. Exercising helps adults with ADHD release excess energy, enabling them to handle aggression in a more healthy and positive way. It also helps promote dopamine release in the brain, which is usually lower in those with ADHD. Increased dopamine levels help improve focus and alleviate symptoms. Through exercise, patients can quiet mental noise and calm and soothe their bodies.

There’s a wide variety of sports options that adults with ADHD can try to improve their ability to manage their symptoms. These can include intense aerobic workouts like running or simple exercises like climbing the stairs or jumping jacks. Setting aside a few minutes for a workout every day can help promote consistency.

Managing Time and Staying on Schedule

Adults with ADHD often have trouble with time management. This makes them unable to complete tasks or meet deadlines; they often do things in an inappropriate order, procrastinate, and even lose track of time. Some people with this condition hyperfocus so that they spend a lot of time on a single task and ignore other vital areas or things. This can make them feel frustrated.

That’s why time management is a crucial part of ADHD self-help for adults. This can be done by scheduling tasks and setting reminders to prevent running out of time or forgetting. Staying on schedule can also help prevent one from jumping from one task to another, enabling them to get more done without feeling overwhelmed.

Things that help with ADHD

Developing and Following Routines

Creating and following routines is another excellent self-help strategy for coping with ADHD. Routines bring predictability and stability, which ADHD adults often lack. Having an overall plan for their daily activities, including when to do a particular task and how to do it, can help run their day smoothly, regardless of what may arise.

Following a routine can also prevent one from feeling scattered and less accomplished when tackling regular tasks. Evaluating behavioral patterns, interests and disinterests, personality, and strengths and weaknesses is the best way for adults with ADHD to create routines that work for them.

Contact a doctor to get proper treatment for ADHD, including medications, therapy, and valuable recommendations on lifestyle changes.

Practicing Basic Organizational Skills

Staying organized is one of the most challenging things for such people. So, one of the best tips for ADHD adults who can’t get their lives organized is to develop a simple organizational system and make small changes. This helps them manage their time and activities efficiently, eliminating potential frustrations and distractions.

Some simple organizational ideas include using a single organizer for all commitments and appointments. Relying on memory makes it easy to forget things to do. Keeping a daily list of activities, whether using a smart device or a planner notebook, is one of the many ADHD tips that can help adults become more organized. Allot a certain amount of time in the planner for cleaning and decluttering office space can help keep everything organized and improve focus.

Getting Enough Sleep and Eating Healthfully

ADHD is associated with disorganization and impulsivity, which makes people with this disorder struggle with erratic sleep. Sleep deprivation leads to increased stress and worsening ADHD symptoms such as forgetfulness, irritability, and disorganization. Getting adequate sleep can help adults with ADHD alleviate stress, reducing ADHD symptoms. Simple modifications like avoiding caffeine before bed and observing a regular sleep schedule can help one prevent insomnia.

Eating a healthy diet is another tip that can help combat ADHD symptoms and reduce mood swings. Eating healthy, including high-protein products like eggs, beans, and meat, and adding omega-3 fatty acids (salmon, walnuts, olive oil, etc.) can go a long way in not only reducing stress levels, but also ADHD symptoms like distractibility, inattentiveness, and hyperactivity.

Coping with ADHD


Living with ADHD can be overwhelming and challenging for many adults. This disorder can affect nearly all aspects of one’s life, from relationships to work and social interactions. For adults wondering how to deal with ADHD, the tips discussed above can help to develop the skills they need to successfully control their symptoms. This way, a person can improve their daily habits and develop new techniques to build better relationships with others, work more efficiently and maintain organization. However, to make sure you manage ADHD signs correctly, contact Mango Clinic and see a doctor online to get a personalized treatment plan.


Real help for ADD.
Beat your symptoms with our expert advice.

Get ADD Treatment
Get Your Treatment Now

© Copyright 2024 Mango Clinic. All rights reserved.