Sunday, January 12, 2014
Effective Adult ADHD Strategies & Resources for the New Year
Very often, articles about ADHD offer information and resources for parents and teachers who wish to help children and teens manage the symptoms of the condition. However, not as much information is provided for adults challenged with ADHD.
The above is just one reason why we have dedicated this last article in our series to those adults who struggle daily with focusing, time management, planning, organizational issues and other symptoms frequently experienced with attention deficit (hyperactivity) disorder, better known as ADHD (whether it is with or without the hyperactivity component).
Although we have presented previous articles here to help adults with ADHD, this article offers newer input for 2014. We hope that the strategies and resources provided here will be helpful to you or another adult diagnosed with the challenges of ADHD.
(Important: Do seek out an appropriate medical professional for a proper and reliable diagnosis if you have not already done so.)
Happy Reading---AND a Happier/Healthier New Year 2014!
ADHD Strategies for Adults
Consider at least 1 of the following strategies to implement as you begin the new year. Add an additional strategy as you master that first one. Within the month (if you are consistent), you should see a significant improvement in your daily life at home, at work and with personal relationships.
1. Eat a healthy diet. Keep some balance in your diet. Daily incorporating a significant amount of fresh fruits and vegetables along with appropriate amounts of lean protein can do much to contribute to this balance. Avoiding processed foods and those with "additives" (preservatives, etc.) can be very helpful in improving your overall health and management of ADHD symptoms. Limiting your in-take of alcohol beverages and sugary soft drinks will also be of benefit both in for the long and short term.
2. Exercise can be very helpful in managing the symptoms of ADHD. A greater feeling of well-being will be the result of time spent doing your favorite physical activity. Experiment with different kinds of options. Walking is a very good activity with which to begin here. It can be relaxing and meditative while offering benefits to keep you in shape and healthy with far less possibility of injury than any other exercise options.
3. Surround yourself with people who will hold you accountable, keep you focused, and offer encouragement and support. Positive reinforcement and modeling experienced in the presence of these kinds of individuals can make a big difference in your attitude and outlook.
4. Create written or virtual (using a PC, smartphone or similar device) to-do lists with deadlines. As a task is completed or addressed, cross it off or mark it "finished" and move onto the next item on the list.
5. Incorporate into your day and work periods some time spent moving, chewing (yes, chewing as with gum), listening to music, and other activities to help the brain focus and work smarter. Many persons with ADHD can actually work better with multiple but appropriate stimuli present in their environments.
6. Create a system you can stick with to help reduce clutter so you can find things when you need them.
7. Prior to beginning an activity or task, set aside a specific amount of time to accomplish that task---and stick to it. Avoid answering the phone, turning on the TV or other non-essential activity that will interfere with your dedicated time period. If this is particularly problematic for you, consider learning a few organizational skills and time-management strategies with the help of a personal ADHD coach.
8. Medication is an important step in treating adult ADHD but not the only one; the condition requires a holistic or whole-life approach. Medication is a first step, but education, coaching and the right therapy enable adults with ADHD to significantly improve their daily lives.
Additional ADHD Resources & Apps for Adults
Time Management: Best Apps for ADHD Adults---from ADDitude Magazine
Need help staying on task and crossing items off of your to-do list, ADHD adults? These 10 apps-reviewed by ADHDers-will help you get it done!
Diagnosis of ADHD in Adults from the National Resource Center on AD/HD---This article offers much information regarding the common symptoms of ADHD in adults, how professionals evaluate adults for possible ADHD, what to expect when consulting a professional for an ADHD evaluation and more.
Smartphones to Help ADD/ADHD Adults Get Organized from ADDitude Magazine
Which smartphones, apps, and cell phones are best for ADD/ADHD adults? ADDitude readers sound off on which ADHD products help them stay organized at work and at home.
To-Dos You Can Use: Great Task Manager Apps from ADDitude Magazine
Get more done with the help of your smartphone and these 3 smart apps.
ADHD Grows Up---How is ADHD (attention-deficit hyperactivity disorder) different in adults than in children? That's the focus of this audio presentation at the UC Davis MIND Institute. Drs. Julie Schweitzer and Faye Dixon talk about the differences and new research that may help people understand better that ADHD is a real, neurobiological condition, and not a character flaw.
Creating Change With ADHD in 2014---Ways to Start Addressing Adult ADHD
Breaking News About Adult ADHD! by Dana Rayburn, Adult AD/HD Coach
This article, among others from this blog, offer practical support for adults with ADHD from Ms. Rayburn.
Sleep Strategies for Adults with ADHD by Margarita Tartakovsky, M.S.
Sleep disturbances are common among adults with attention deficit hyperactivity disorder (ADHD). This article offers some tips to help.
Tame Time: The Best Planners for ADHD Adults by Sandy Maynard (via ADDitude Magazine)
Coach Sandy and her clients team up to create planners that help every adult with ADHD get organized.
Is It Adult ADHD? from ADDitude Magazine---Do you think you have adult ADHD?
Take this ADHD Screening Test to learn more. FREE printable ADHD handout available via this link.
Life-Management Skills for Adult ADHD by Alyson McNutt English---It can be difficult for adults with ADHD to juggle family, work, relationships, and daily responsibilities. Here are some ways to manage.
For information on customizable reading tools for ADHD & other reading challenges:
www.FocusandRead.com Tools for struggling readers of all ages!
www.BrennanInnovators.com Info & support for struggling readers
Image courtesy of: Brennan Innovators, LLC at www.focusandread.com