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If you have ADHD, also known as ADD, even simple tasks like paying bills or keeping up with work, family, and friends can feel like a lot. ADHD can make life tough in every area, affecting your health and relationships at home and at work. You might find yourself putting things off until the last minute, struggling to meet deadlines, and acting on impulse. You might also feel like your friends and family just don't get what you're dealing with.

But the good news is, there are ways to manage your ADHD symptoms. You can work on your daily habits, learn to play to your strengths, and pick up techniques that make it easier to get things done, stay organized, and get along with others. Helping yourself might also mean teaching your loved ones to understand what you're going through.

You won't fix everything right away, though. Learning to manage your ADHD on your own takes practice, patience, and a positive outlook. But by using these strategies, you can become more productive, organized, and in charge of your life—and feel better about yourself.

ADHD self-help myths busted:

Myth:

Medication is the only way to deal with my ADHD.

Fact:

While medication can help some people manage ADHD symptoms, it's not a cure and shouldn't be your only approach. If you do take medication, it should be used together with other treatments or self-help methods.

Myth:

Having ADHD means I'm lazy or not smart, so I can't fix myself.

Fact:

The way ADHD has been labeled might make you feel that way, but the truth is, you're not lazy or not smart—you have a condition that makes certain tasks harder. In fact, adults with ADHD often have to get really smart at finding ways to work around their challenges.

Myth:

A doctor can solve all my ADHD issues.

Fact:

Doctors can help you manage ADHD symptoms, but they can't do it all. You're the one living with the challenges, so you're the one who can make the biggest difference in overcoming them.

Myth:

ADHD is something I'll have my whole life—I'll always struggle with its symptoms.

Fact:

While there's no cure for ADHD, there's a lot you can do to lessen its impact. Once you get the hang of using strategies to help yourself, you might find that managing your symptoms becomes easier over time.

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Easy tips to stay organised and keep mess to a minimum

If you struggle with ADHD, you know how hard it is to stay focused and keep things neat. The idea of organising anything, from your workspace to your home, might just freak you out.

But don't worry, you can get better at breaking tasks down into bite-sized steps and sticking to a plan. By creating a few simple routines and grabbing tools like daily planners and reminders, you can make sure things stay in order and clutter doesn't win.

- Make a habit of tidying up and sticking with it

- Sort out and decide what you need from your stuff, and what you can toss away

- Get into the swing of making lists and notes to keep track of your to-dos, projects, deadlines, and appointments

- Use a calendar app or day planner to remember your schedule, and set up reminder alerts to never miss a thing

- Jot down lists and notes in your daily planner, or look for apps or task managers for your phone or computer

- Tackle tasks as soon as you get them, especially if they take two minutes or less

- Put an end to the paper overload

For those with ADHD, dealing with all the paperwork can feel like a total minefield. But you can snap out of it by dedicating a bit of time each day to your mail, having a spot to sort it, and deciding what to do with it right away. Also, try to go paperless by opting for electronic statements and bills, and use services like the DMA’s Mail Preference Service to reduce junk mail.

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Having trouble keeping track of time is pretty common with ADHD. You might find yourself losing track, missing deadlines, putting things off, not realising how long tasks take, or just doing things out of order. A lot of adults with ADHD get so caught up in one thing that they forget about everything else. These issues can make you feel frustrated, like you're not good at anything, and make others impatient. But, there are ways to get better at managing your time.

Tips for managing your time

People with ADHD often see time differently. To make sure you're on the same page as everyone else, try this simple trick: a clock.

Start watching the clock. Use a watch you can see easily or a big clock on your wall or desk to keep an eye on time. When you start a task, jot down the time by saying it out loud or writing it down.

Set timers. Give yourself a set amount of time for each task and use a timer or alarm to let you know when it's time to move on. For bigger tasks, set an alarm to go off at regular times to help you stay focused and aware of how much time you have left.

Give yourself extra time. Adults with ADHD are usually terrible at guessing how long things will take. For every 30 minutes you think something will take, add 10 minutes to your estimate.

Plan to be early and set reminders. Write down appointments 10 minutes early and set reminders to make sure you're on time and have everything you need ready so you don't have to rush looking for your keys or phone when it's time to go.

Tips for organising your tasks

Because ADHD makes it hard to control impulses and stick to one thing, getting things done can be tough, and big projects can seem impossible. To get past this:

Figure out what to do first. Think about what's most important and tackle that first, then work on the rest in order.

Break things down. Make big projects or tasks into smaller, more doable steps.

Stay focused. Avoid getting distracted by sticking to your plan, using a timer to help you stay on track.

Learn to say no

Being impulsive can make adults with ADHD agree to too many things at work or too many social plans. But, having too much on your plate can make you feel stressed, tired, and mess up the quality of your work. Saying no to some things can help you get more done, keep your social life balanced, and live a healthier life. Before saying yes to something new, check your schedule first.

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For many adults with ADHD, effective money management can be a true challenge due to the need for budgeting, planning, and organisation. Traditional personal finance systems often don't work well for this group, as they require excessive time, paperwork, and attention to detail. However, by creating a simple, consistent system tailored to your needs, you can take control of your finances and avoid common pitfalls like overspending, missed bill payments, and late fees.

The first step is to get a clear picture of your financial situation. Track every expense, no matter how small, for a month. This will reveal spending patterns and areas where you may be overspending on unnecessary items or impulse purchases. Use this information to create a realistic monthly budget based on your income and essential needs.

Next, set up an organised system for managing bills and payments. Utilise online banking and automatic payments to minimise paperwork and ensure bills are paid on time. Consider using calendar reminders or personal finance apps to stay on top of irregular bills and other financial obligations. 

Finally, implement strategies to curb impulse spending, which can be a significant challenge for those with ADHD. Use cash-only shopping, limit credit card access, make shopping lists, and avoid environments that tempt you to overspend.

By following these tips, adults with ADHD can develop a personalised money management system that provides the structure and simplicity needed to take control of their finances. 

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Strategies for Enhancing Focus and Productivity at Work  

Managing ADHD in the workplace can present unique challenges. The tasks that may prove most difficult—such as staying organized, completing assignments, remaining seated, and listening attentively—are often the very expectations placed upon you throughout the day.  

Balancing ADHD with a demanding job is certainly challenging, but by customizing your work environment, you can leverage your strengths while reducing the adverse effects of ADHD symptoms.  

Organize Your Workspace  

Begin by organizing your office, cubicle, or desk in small, manageable increments. Implement the following strategies to maintain order and organization:  

Dedicate time each day for organization. 

Clutter can be a significant distraction, so allocate 5 to 10 minutes daily to tidy your desk and sort your paperwork. Consider using storage solutions like bins or desk compartments to keep your workspace clear of unnecessary distractions.  

Utilize colors and lists.

Color-coding can be particularly beneficial for individuals with ADHD. Combat forgetfulness by jotting down important information.  

Establish priorities 

Place higher-priority tasks at the top of your to-do list to ensure they are completed before less critical items. Assign deadlines to all tasks, even if they are self-imposed.  

Reduce Distractions  

For those with attention difficulties, the location of your work and your surroundings can greatly influence your productivity. Communicate your need for focus to your colleagues and try the following methods to limit distractions:  

Consider your workspace

If you lack a private office, seek out an empty office or conference room to work in. During lectures or meetings, position yourself near the speaker and away from individuals who may engage in side conversations.  

Limit external noise

Position your desk against a wall and keep your workspace uncluttered. To minimize interruptions, consider displaying a “Do Not Disturb” sign. If feasible, allow voicemail to handle incoming calls and return them at a later time, and disable email and social media notifications during designated periods.

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Because impulsivity and disorganisation are common with ADHD, you might find yourself facing challenges like irregular sleep patterns, poor eating habits, or insufficient physical activity. These factors can contribute to increased stress, mood swings, and a sense of losing control. To break this cycle, it's essential to take charge of your lifestyle and establish healthier routines.  

Maintaining a balanced diet

Ensuring adequate sleep, and engaging in regular physical activity can help you remain calm, reduce mood fluctuations, and alleviate symptoms of anxiety and depression. Adopting healthier habits can also lessen ADHD symptoms such as inattention, hyperactivity, and dis-tractability, while consistent routines can make your daily life feel more manageable.  

Make time for exercise and enjoy the outdoors

Physical activity is one of the most effective ways to combat hyperactivity and inattention associated with ADHD. It can help relieve stress, elevate your mood, and soothe your mind, allowing you to channel excess energy and frustration in a positive way.  Aim to exercise daily. Find an activity that is both vigorous and enjoyable, like joining a team sport or working out with a friend.  Enhance your stress relief by exercising outside—many individuals with ADHD find that being in the sun and surrounded by nature is particularly beneficial.  Consider incorporating calming exercises such as mindful walking, yoga, or tai chi. These activities not only help reduce stress but also teach you to manage your attention and impulses more effectively. 

Ensure you get enough rest 

Lack of sleep can worsen symptoms of adult ADHD, making it harder to handle stress and stay focused throughout the day. Simple adjustments to your daily routine can significantly improve your nightly sleep quality.  Limit caffeine intake in the late afternoon and evening. Engage in regular, vigorous exercise, but try to finish at least an hour before bedtime. Establish a calming and consistent bedtime routine, which might include a warm shower or bath before sleep. Maintain a consistent sleep schedule, even on weekends. 

Eat a balanced diet

While poor eating habits don’t directly cause ADHD, they can intensify symptoms. By making straightforward dietary changes, you may notice a significant decrease in distractibility, hyperactivity, and stress.  Opt for smaller meals throughout the day. Minimise your consumption of sugar and processed foods. Incorporate healthy protein into every meal. Aim for multiple servings of fiber-rich whole grains daily.  

Practice mindfulness 

In addition to lowering stress, regular mindfulness meditation can enhance your ability to resist distractions, reduce impulsivity, sharpen your focus, and help you manage your emotions better. Since hyperactivity can make meditation difficult for some adults with ADHD, starting gradually can be beneficial. Begin with short meditation sessions and slowly extend the duration as you grow more comfortable and focused. The goal is to apply these mindfulness techniques in your everyday life to stay on track. Consider trying free or low-cost smartphone apps or online guided meditations.