Taking Charge of Adult ADHD

Address the impacts of ADHD on various aspects of your life

Instructions

Prioritize areas where ADHD impacts you the most.
Begin by identifying which aspects of your life are most affected by ADHD. Is it work, education, relationships, finances, or health? Concentrate your initial efforts on these areas. For instance, if keeping up with tasks at work is a struggle, that's a key area to address first.
Find a job that aligns with your strengths.
When looking for a job, find the one that matches your interests and strengths. Look for roles that offer variety, physical activity, and engaging tasks. If you thrive in lively settings, for example, consider careers in fields like emergency services, sales, or hands-on trades such as carpentry. Think about what makes you feel energized and fulfilled at work.
Request work adjustments for a better fit. If you need to, talk to your employer about making changes to help you work better with ADHD. This might include flexible hours, a quiet place to work, or the option to work remotely sometimes. For example, if you work best in quiet periods, negotiate a schedule that accommodates that need.
Limit distractions at work. Work on identifying and decreasing distractions at work. This could mean turning off unnecessary notifications, using tools to block distracting websites, or organizing your desk to lessen clutter. Setting specific times to check emails can help prevent constant disruptions.
Manage your finances visually. Craft a monthly budget that lays out all your expenses and savings targets. Use visual aids like charts or graphs to make it easier to understand. Creating a pie chart that breaks down how your income is allocated—like rent, bills, savings, and other expenses—can help you have a clearer insight.
Automate your savings and bill payments. If you're struggling to remember to pay bills on time, automating your payments can be a game-changer. You might set up your bills and rent to be paid automatically on your payday, for example, to ensure you never miss a payment.
Use cash for daily expenses. To curb impulse buys and keep your spending in line, try using cash for your day-to-day purchases. Withdraw a fixed amount for the week and commit to spending only that amount, which can help you stay within your budget.
Set reminders for important dates. Forgetting significant dates like anniversaries or birthdays can hurt your relationships. Use technology or classic methods like calendars and alarms to keep track of important occasions, commitments, and tasks that matter in your personal life.
Practice active listening during conversations. If you find it challenging to stay focused during conversations, employ active listening techniques. This can involve repeating what the other person has said to you or asking questions that encourage further discussion.
Implement safe driving practices.
Given the higher accident risk for people with ADHD, it's crucial to practice safe driving. This includes avoiding distractions, never driving impaired, and always wearing a seatbelt. Consider using an app that blocks calls while driving to minimize distractions.
Explore the possibility of co-existing conditions.
If your struggles persist despite following ADHD treatments, be open to the idea that other mental health conditions could be present. Reflect on any symptoms you experience that aren't addressed by your current ADHD management plan. Talking to a mental health professional can help identify if conditions like anxiety, depression, or substance use disorders are also affecting you.