Managing ADHD as an adult.

Adult attention-deficit/hyperactivity disorder (ADHD) is a mental health disorder that includes a combination of persistent difficulties, which could include difficulty paying attention, hyperactivity and impulsive behavior. Adult ADHD may lead to unstable relationships, poor work performance, low self-esteem, and other difficulties, if unmanaged. Though it's called adult ADHD, symptoms start in early childhood and continue into adulthood. Adult ADHD symptoms may not be as clear as ADHD symptoms in children. In adults, hyperactivity may decrease, but struggles with impulsiveness, restlessness and difficulty paying attention may continue.

Treatment for adult ADHD is similar to treatment for childhood ADHD. Adult ADHD treatment includes medications, psychological intervention and treatment for any mental health conditions that co-occur with ADHD.

Symptoms.

Although some individuals with ADHD have fewer symptoms as they age, some adults continue to have major symptoms that interfere with daily functioning. In adults, the main features of ADHD may include difficulty paying attention, impulsiveness and restlessness. Symptoms can range from mild to severe. Many adults with ADHD aren't aware they have it; they just know that everyday tasks can be challenging. Adults with ADHD may find it difficult to focus and prioritize, leading to missed deadlines and forgotten meetings or social plans. The inability to control impulses can range from impatience waiting in line or driving in traffic to mood swings and outbursts of anger.

Adult ADHD symptoms may include:

• Problems prioritizing and disorganization

• Difficulty with multitasking

• Poor time management skills

• Trouble coping with stress

• Difficulties focusing on a task

• Impulsiveness

• Restlessness

• Low frustration tolerance

• Procrastination

• Poor planning

• Frequent mood swings

• Hot temper

Typical behavior or ADHD?

Almost everyone has some symptoms similar to ADHD at some point in their lives. If your difficulties are recent or occurred only occasionally in the past, you probably don't have ADHD. ADHD is diagnosed only when symptoms are severe enough to cause ongoing problems in more than one area of your life. These persistent and disruptive symptoms can be traced back to early childhood. Diagnosis of ADHD in adults can be difficult because certain ADHD symptoms are similar to those caused by other conditions, such as anxiety or mood disorders.

Challenges people with adult ADHD face.

If you have ADHD, you may have trouble with:

• Impulsiveness

• Low motivation

• Procrastination

• Poor organization skills

• Low self-esteem

• Problems at work

• Depression

• Anxiety

• Chronic lateness and forgetfulness

• Chronic boredom

• Trouble controlling anger

• Trouble concentrating when reading

• Low tolerance for frustration

• Mood swings

• Relationship problems

• Substance abuse or addiction

*These may affect you on a daily basis, or they may not bother you much. No two people with ADHD are exactly the same.

Problems at Work

Adults with ADHD are more likely to:

• Change jobs a lot and perform poorly

• Be less happy with their jobs and have fewer successes at work

Problems in Life

Adults with ADHD are more likely to:

• Get more speeding tickets or be involved in more accidents

• Smoke cigarettes

• Use alcohol or drugs more often

• Struggle with depression and anxiety

Relationship Problems

Adults with ADHD are more likely to:

• Have more marital problems

• Get separated and divorced more often

• Have multiple marriages

Possible adult ADHD treatment.

• Cognitive and behavioral therapy (CBT)

• Relaxation training and stress management

• Life coaching

• Job coaching or mentoring

• Family education and therapy

Alternative ways to manage ADHD as an adult.

When you have ADHD, even simple tasks like grocery shopping or paying bills can sometimes feel overwhelming. Anyone can have mood swings, struggle to focus, and difficulty staying organized, but you might deal with these each day if you have ADHD.

Your doctor might suggest medication or other treatment to help you focus better, but there are things you can do on your own to make life with ADHD more manageable:

• Take medications as directed: If you are taking any medications for ADHD or any other condition, take them exactly as prescribed. If you experience any difficulties and side-effects with the medications, speak to your doctor.

• Be realistic about time: Your brain is wired differently, and it may take you longer to get things done. That’s perfectly fine. Figure out a realistic time frame for your daily tasks and don’t forget to build in time for breaks if you think you’ll need them.

• Breathe slowly: If you tend to do things you later regret, such as interrupt others or get angry at others, manage the impulse by pausing. Count to 10 while you breathe slowly instead of acting out.

• Control clutter: Another way to quiet your brain is to clear your space of things you don’t need. It can prevent distractions, and it can help you stay organized.

• Burn off extra energy: Even a little regular exercise can ease ADHD symptoms. You may need a way to get rid of some energy if you’re hyperactive or feel restless. If you work in an office, a brisk walk during lunch may be the ticket to beating your brain’s afternoon slump.

• Learn to say no: Impulsive behavior can be a side effect of having ADHD. This means your brain might bite off more than it can handle. If you find yourself overwhelmed, try to say no to a few things. Ask yourself: Can I really get this done? Be honest with yourself and with others about what’s possible and what’s not. Once you get comfortable to set boundaries by saying no, you’ll be able to enjoy the things you say yes to even more.

• Reward yourself: Sticking to a task can be easier when there’s a mood booster at the end. Before you tackle a project, decide on a reward for yourself once you’re done.

• Ask for help: We all need help from time to time, and it's important to not be afraid to ask for it. If you have disruptive thoughts or behaviors, ask a counsellor if they have any ideas you can try that could help you control them.

• Get Organized: Choose a time that’s quiet and unhurried; maybe at night before you go to bed; and plan out the next day, down to each task. Make a realistic list of things to complete. Use a daily planner, reminder app, timer, leave notes for yourself, and set your alarm clock when you need to remember an appointment or other activity. A good starting point for a more organized lifestyle is to start writing down a schedule for yourself every night for the following day. Beginning each morning knowing what to expect gives you control over your responsibilities and activities. The act of crossing out completed tasks boosts a positive sense of accomplishment. Create a habit of checking your schedule at consistent times throughout each day — first thing in the morning, a second time at midday and once more in the early evening to see if you need to complete any lingering items before bedtime. To maximize your chances of success, cluster similar tasks together under the same time umbrella. For example, answer emails and return phone calls once in the morning and once in the afternoon, instead of throughout the day. Also, make sure you create a bit of space in your day to allow for unexpected obstacles.

• Follow a Routine: Once you’re comfortable organizing your daily schedule, establish an overall routine that helps your day run smoothly, no matter what may crop up. Get used to dropping your keys into your entry tray the moment you walk through the front door. Evaluate your behavioral patterns to develop routines that work for you. To feel less scattered and more accomplished when you go grocery shopping, create a standing list of weekly staples and take a few minutes before you head out the door to add whatever else you may need for the current week to your list.

• Make Big Tasks More Manageable: If you have to complete an overwhelming project that requires multiple steps and great attention to detail, break it down into smaller, more manageable steps that are easier to accomplish. Use a detailed checklist or write out your task’s separate components to create a step-by-step roadmap that helps you stay on course from start to finish. Initially, it’s not necessary to put these actionable items in order or even get them all down on paper. After you’ve gotten started and have some momentum, you can add items and put your list into alphabetical or chronological order.

• Cut down on distractions: When it’s time to buckle down and get something done, take away the distractions. If you find yourself being distracted by loud music or the television, turn it off or use earplugs or noise-cancelling headphones to drown out sounds. Put your phone on silent. Move yourself to a quieter location, or ask others to help make things less distracting. If you can, work in a room with a door you can close. When you have personal or professional work that requires a higher level of concentration, minimizing distractions can help you keep your focus for longer stretches of time. Declutter and simplify your surroundings at home to remove distractions and improve focus. Simplification helps at work, too. Improve your concentration by completing existing projects before starting new ones.

How to deal with adult ADHD at work.

What distracts you the most at work? Social media? News alerts? Email? Texts? Your messy desk? Noisy co-workers?

Distractions at work are a common challenge for employees with ADHD. Be honest with yourself about what causes your primary distractions and curtail those diversions using these tips.

• Turn off notifications: Route calls to voicemail. If you can, turn off message notifications. Check your messages at set times during the day.

• Use noise-cancelling headphones: Headphones are ideal for busy or loud environments.

• Choose a quiet space: Request a quiet office space or cubicle.

• Listen to music: Play music or a white noise machine. Research shows that music structure helps the ADHD brain stay on a linear path and address timing deficits. However, not all music works the same way. The best music options for the benefit of concentration are classical composers and soothing instrumentals.

• Adjust your work schedule: Start work earlier in the day or stay later than usual when it’s quieter at the office.

• Maintain a clean desk: Keep your workspace clutter-free to prevent visual distraction.

Best strategies for living well with ADHD – Smartphone Apps.

#1: Do More Each Day

• Brili: The ultimate daily routine app, created with the international ADHD community. Get your daily tasks done, build healthy habits and enjoy your individual routine happiness.

• Waze: Always know what’s happening on the road with Waze. Even if you know the way, Waze tells you instantly about traffic, roadworks, police, accidents & more. If traffic is bad on your route, Waze will change it to save you time.

• Out of: Helps us note things that run out of like milk, bread, eggs or some other things. And helps us from buying unnecessary items at the grocery store.

• LastPass: We all forget our password from time to time, even if we don’t have ADHD. LastPass is a lifesaver when this happens. You create a master password, and the app gives you access to 40 passwords you use.

#2: Calm Down

• Headspace and Calm: Provide guided meditation. After a couple of minutes of listening, it could help your brain to calm down.

• Breathe2Relax: It is helpful to slow you down and come back to the present moment.

#3: Manage Time

• Google Keep: It allows you to make a list and to set a reminder based on date and exact time.

• Pocket: Saves links to articles you want to read later.

• Cortana: If you remember something you need to do, speak to Cortana to set a reminder.

• Home Routines: Take charge of your repeat household jobs with Home Routines. Create routine checklists, then complete them on your chosen days of the week, with reminder notifications to keep you on track.

• ColorNote: ColorNote is a dairy and notepad for everyone. Record interesting thoughts, inspired ideas, inspirational quotes, recent experiences, write notes about life, share your thoughts and mood with your friends OR just write memos.