Attention deficit hyperactivity disorder (ADHD) can create problems in all areas of your life. The good news is that you can learn to manage it!

Here are tips that can help you cope with the symptoms, how to get focused, and turn chaos into calm.

1. Get organised and control the clutter!

The most familiar signs of ADHD are absentmindedness and being easily distracted. This makes getting organised perhaps the biggest challenge adults with ADHD face.

How to develop structure, neat habits and maintain them!

• Create space.
• Use a calendar app or day planner.
• Use lists to give you structure.
• Deal with things as they come, don’t delay!
• Tame your paper trail! Deal with e-mails on a daily basis. Go paperless. Set up a filing system.

2. Manage your time and stay on schedule!

Trouble with time management is a common result of ADHD. You may frequently lose track of time, miss deadlines, delay, underestimate how much time you need for tasks, or find yourself doing things in the wrong order.

Many adults with ADHD spend so much time on one task (known as “hyper focusing), that nothing else gets done. These difficulties can leave you feeling frustrated and useless and make others impatient.

How to manage your time effectively!

Adults with ADHD often have a different perception of how time passes. To align your sense of time with everyone else, use the oldest trick in the book: a clock!

• Become a clock-watcher.
• Use timers.
• Give yourself more time than you think you need.
• Plan to be early and set up reminders.

Learn how to prioritise!

Adults with ADHD often struggle with impulse control and jump from one subject to another, completing tasks can be difficult and large projects can seem overwhelming. To overcome this:

• Decide what task to tackle first.
• Take things one at a time.
• Stay on task.

Learn to say no!

Impulsiveness can lead adults with ADHD to agree to too many projects at work or make too many social engagements. Check your schedule first before agreeing to something new!

3. Staying focused and productive at work

It may not be an easy task, but by shaping your workplace environment you can take advantage of your strong points while minimising the negative impact of your ADHD symptoms. Here’s how to do it:

4. Manage stress and boost your mood!

You can achieve this by:

• Exercising and spending time outdoors.
• Getting plenty of sleep.
• Eating healthily.
• Practicing mindfulness.

If you need help with dealing with your ADHD symptoms, we are here to support you. Call 014 590 1700 to book an appointment with one of our psychologists.