It’s common for people with attention-deficit hyperactivity disorder (ADHD) to feel overwhelmed by their symptoms. In many cases, it feels like there’s no reprieve from the constant demands of this condition. The good news is that managing ADHD symptoms doesn’t have to be a lifelong struggle. It just takes dedication and patience to find strategies that work best for you. Here are some tips on how to manage your ADHD symptoms, so you can lead an active and productive life:
Don’t try to do it all at once
Doing a complete 180 when it comes to your daily habits and lifestyle can be overwhelming. It’s important to take that extra time to learn how to adjust to changes in your life. Before you start trying to change everything at once, take a step back and ask yourself what changes you really want to make. If you’re looking to improve your academic performance, try sticking to your study schedule and cutting down on distractions. If you’re hoping to find a job that better fits your schedule, try scheduling an extra few hours of work into your day. While these changes may seem like small tweaks in the grand scheme of things, making them can have a significant impact on your life.
De-stress with activities you enjoy
There’s a lot of pressure to be productive and successful, but it’s important to remember that no one is ever going to feel your pain or understand what you’re going through. No one knows how you feel or what it’s like to have ADHD, so don’t try to fill that gap by focusing on other people. Instead, take some time out to do something you enjoy. Whether it’s a hobby, a sport, or an artistic activity, find something that helps you de-stress and clear your mind. Not only will this help you to better manage your symptoms, but it can also improve your overall quality of life.
Exercise can help you focus and decrease stress hormones
Exercise is an important part of managing ADHD symptoms, but it’s also important to choose the right type of exercise. While rigorous high-intensity training may feel good in the short term, it can actually worsen ADHD symptoms. If you’re looking for a way to focus, you should choose an activity that’s low-intensity and doesn’t require much physical exertion. For example, try walking, swimming, or yoga. These activities are low-intensity and require very little physical effort, so you can focus on other parts of your brain. Choosing an activity that helps you to reduce stress hormones can also help you to focus better and feel less overwhelmed.
Stay organised – but not at the expense of your time
It’s important to stay organised, but it’s also important to be realistic. Unfortunately, there’s not much research on how to best organise your day to meet the specific needs of someone with ADHD. For that reason, it’s important to try a few things and see what works best for you. There are many organisations and websites that offer advice on how to best organise your day, but there’s not much evidence to support many of the recommendations. To get started, try to make a few changes to your daily routine that can help you to stay organised. For example, if you’re a student, try prioritising certain tasks and planning your day around them.
Set SMART goals when planning for the future
Planning for the future is an important part of managing ADHD symptoms, but it’s also important to choose goals that are realistic. Many people with ADHD set goals that are far too ambitious for their current situation, which ends up exacerbating their symptoms. Instead, try to set goals that are realistic, but ambitious enough to inspire you to make progress. For example, if you’re planning a career change, set a goal that’s easy to achieve, but still challenging enough to feel like progress. When it comes to planning for the future, it’s important to keep in mind that ADHD is a lifelong condition. The best way to manage this is to make your goals long-term, but short-term enough that you can check them off.
Conclusion
It’s important for people with ADHD to take responsibility for their care, but it can be particularly challenging for people who have co-existing conditions such as depression or anxiety. If you feel like you’re struggling to manage your symptoms and live a productive life, don’t be afraid to ask for help. You don’t have to go it alone. There are many people who are willing to lend a helping hand. There may be a stigma associated with seeking help for ADHD, but it shouldn’t be this way. Instead, use this article as a guide on how to manage your symptoms, so you can lead a full and happy life.