|  | Conditions Treatments | ADHD

Tools to Assist With Adult ADHD and Inattentiveness

The hallmarks of adult ADHD are impulsivity, hyperactivity and distractibility. Symptoms of distractibility or inattentiveness include "zoning out" without realizing it, sometimes in the middle of a conversation; struggling to complete even simple tasks; difficulty focusing when reading or listening to others; a tendency to overlook details; and difficulty remembering conversations or following directions. Many with ADHD are bright and creative and dream big dreams. By learning how to manage their symptoms and connect with their passions in life, they can lead successful lives.

  1. Tools

    • Edward Hallowell, a psychiatrist specializing in ADHD, and John Ratey, associate professor of clinical psychology at Harvard Medical School, are the authors of a paper called "Adult ADHD: 50 Tips on Management." Some of their non-medical tools for managing adult ADHD are in the sections below. Stimulating and non-stimulating drugs as well as nutritional and herbal supplements are also tools.

    Education

    • Make sure the diagnosis of ADHD is correct and you don't have some other condition. Educate yourself about ADHD by reading books and talking to professionals and others who have it. Find a person close to you with good humor to act as coach and remind you of things and help you stay on track, always giving you encouragement. Educate others about your condition so they can understand you better. Let yourself be who you are instead of the person you thought you should be. Don't try to follow a conventional career if it does not work for you. Remember that your condition is neuropsychiatric and caused by biology. It is not a moral failing or weakness of character. You will learn and feel good about yourself by helping others with ADHD.

    Performance

    • Create external structure in your life and make use of lists, reminders, files and notes to yourself. Color-coding is especially helpful. Anticipate the inevitable collapse of some projects, relationships and obligations. Embrace challenges, as they help ADHD people thrive. Break tasks down into smaller, manageable ones. Prioritize important things first and don't let yourself procrastinate. Notice how and when you work best, and strive to work under those conditions. Realize it is OK to do two or more things at once, and do what you're good at. Keep a notepad handy for when a good idea hits you.

    Moods

    • Have structured "blow-out" time to blast yourself with loud music, have a feast, let loose in a safe way. Recharge your batteries by taking a nap, watching TV or meditating. Do something calming and restful. Choose good "addictions" like exercise. Make whatever you get hooked on positive. Know that your moods will change, and focus on tolerating a bad mood because you know it will pass, or get involved in a new activity to change it. Plan ahead to deal with a case of the "blahs." Have a punching bag ready and be willing to give yourself a pep talk that this will pass. Expect to feel depressed and let down after success once the stimulating chase is over. Learn how to advocate for yourself and stop being on the defensive. Be aware of the tendency to hyperfocus especially when obsessing over some negative event. Exercise vigorously and regularly because it calms the body. Choose well in a significant other so you can thrive, not flounder. Learn to joke about your symptoms and have a sense of humor about them. Find and join groups where you are liked, appreciated, understood and accepted.

ADHD - Related Articles