If you were just diagnosed with attention deficit hyperactivity disorder (ADHD), you might be unsure about what to do next.

Similar to numerous other mental health concerns, ADHD is often stigmatized. Fortunately, though, things are beginning to improve.

Learning new coping methods is often necessary for people with ADHD, and this helps them achieve in their emotional health, relationships with others, and career aspirations.

This is a manual for managing your ADHD effectively. We’ll offer guidance on how to follow your treatment plans, effectively manage your ADHD on a daily basis, and implement doable tactics to enhance your overall wellbeing.

Newly diagnosed? You’re not alone

Knowing that the symptoms you’ve been having are connected to a medical problem may bring you some relief. However, since ADHD is still highly stigmatized, you might experience fear.

Furthermore, because there is so much information available, it is normal to feel as though you know too much about ADHD.

The good news is that if you have ADHD, you can control and maintain control over your symptoms.

Having an ADHD diagnosis, according to licensed psychotherapist Terry Matlen, MSW, ACSW, creator of ADD Consults, is likely to improve your quality of life. This is so that you may take the information your diagnosis has to offer and use it to better manage your symptoms.

Each person’s experience with ADHD is unique. There are numerous approaches to managing the symptoms, and what works for one individual might not work for another. Finding the system that works best for you may need some trial and error, but that’s acceptable. There are numerous methods one can try.

Daily tips for living with ADHD

People with ADHD differ in how they approach managing their daily lives since each has different needs and routines.

Here are some pointers to make everyday living easier for you.

1. Use organizational and time management tools consistently

When you have ADHD, it could be challenging to stay organized and make the most of your time.

Select one or more useful, user-friendly tools, like Trello or Todoist, a paper diary, bullet journal, or notepad; a time-management method, like blocking out time on Google Calendar; the Pomodoro Technique; or working in 25-minute blocks with breaks in between, to assist you in managing your tasks. (Many productivity phone and tablet apps come with a Pomodoro timer; alternatively, you can use the Tomato Timer, a basic one that you can use in your browser.)

Check out this example of how the Pomodoro Technique helps an individual with ADHD.

Although it could be tempting to move on to the next productivity tool that catches your eye, try committing to one for a while. It’s crucial to keep things consistent.

2. Make reminders to take your medication

Although not everyone with ADHD takes medication, if you do, it’s imperative that you take your meds on a regular basis.

Put your medication in a visible location, like beside the coffee maker or next to your bed. Setting an alarm on your phone to remind you to take it at the same time every day is also good.

3. Gamify your to-do list

This suggests that you approach your duties like a game in order to finish them.

You can increase the enjoyment of your tasks by paying yourself, giving yourself deadlines, or just checking items off your to-do list. Checking things off of a physical to-do list can give you a tremendous sense of accomplishment.

Many organizing services, like Habitica, handle this for you.

4. Make tasks meaningful

To get things done, most of us usually need to be motivated and engaged. Think about the reasons you work the way you do. What advantages are you getting out of it?

For instance, your passion for a more significant cause or your desire to save money for a car or vacation could serve as your driving force behind a professional endeavor. Your goal to graduate from high school or college or your enthusiasm in the project may serve as your motivation to finish it. Whatever it is, remember the end result at all times.

5. Avoid multitasking

While many of us find multitasking difficult, certain people are naturally adept at it. Eliminate all sources of distraction from your workspace that can entice you to work on unrelated tasks.

If you’re working on a single subject, set aside your textbooks for other classes. If you’re trying to focus on cooking, put your phone away.

6. Limit your screen time

When you stare at a screen for extended periods of time, you run the danger of losing track of time and becoming distracted from other chores or errands.

To assist you set screen time restrictions or limit the amount of time you spend using specific apps that you find to be a big time waster or source of distraction, you can download software to your phone or tablet.

You could also set a timer. Before starting your next task, think about allotting 15 minutes each time to spend on social media.

7. Celebrate Your Wins

Acknowledge Progress: Celebrate your successes, no matter how small. Recognizing progress can boost confidence and motivation.

Self-Compassion: Be kind to yourself. Living with ADHD can be challenging, and it’s essential to practice self-compassion and patience.

Conclusion

Living with ADHD involves navigating a series of challenges, but with the right strategies and support, individuals with ADHD can lead fulfilling and successful lives. By embracing your unique strengths, structuring your environment, leveraging professional help, and using technology to your advantage, you can manage ADHD symptoms effectively. Remember, ADHD does not define you—it’s a part of your journey that, with understanding and management, can lead to a rich and vibrant life.