Tips For Managing Adult ADHD


Considering that short attention spans and being easily distracted are the hallmark features of ADHD, managing a consistently organized life is likely the most difficult challenge individuals face, often resulting in an overwhelmed state of mind. Thankfully, a systematic approach to organizing responsibilities and time management greatly benefits a better lifestyle.

  • Practice structure and tidy habits - and stay consistent.

Organizing a home, room, or office space can be accomplished by categorizing your belongings into what is essential and which can be stored or discarded/donated. Managing the day-to-day tasks of your own life is also easier with notes and written lists. Consistent daily routines help maintain this organized structure.

  • Create space.

Figure out which essential items you use daily, then store non-essentials in storage bins. Create a particular space for essential belongings such as keys, bills, and chargers for electronic devices, and ensure they are secured yet visible.

  • Don't procrastinate.

Dealing with tasks immediately is a guaranteed way to avoid forgetfulness and keep clutter under control. This is especially useful if you can complete a task in two minutes or less.

  • Be aware of piling papers.

Paperwork can be a significant source of disorganization for people with ADHD, but an individualized paperwork system can work wonders.

  • Deal with mail every day.

Designate a time to go through the mail daily, preferably as soon as you bring it home. Having a specific spot to either trash junk mail, file, or fill out priority mail is also helpful.

  • Create a filing system.

Dividers and file folders are handy for easily keeping track of different types of documents, such as receipts, medical records, or upcoming bills. Color coding and labeling these files ensures quick retrieval as well.

  • Practice better time management skills.

Having a different perception of how time passes, or losing track of time, are everyday struggles for individuals with ADHD. Thankfully, using a clock is an easy fix to these problems.

  • Set a timer for tasks.

Assign yourself specific amounts of time for each task by using a timer or alarm to help you keep track of when your time is up. For more extended tasks, you may use an alarm to set work/break intervals to manage the time between each.

  • Allow more time than you think will be necessary.

Incorrect estimations of how long it will take to do something are a notorious challenge for people with ADHD. So allow yourself an extra 10 minutes of cushioning time for every 30 minutes you know it will take you to do something.

  • Prioritize tasks efficiently.

Lack of impulse control and jumping from one task to another without finishing anything is a hallmark behavior of ADHD. However, you can easily overcome these with task prioritization.

  • Prioritize what needs to be tackled first.

Calculate the importance of upcoming tasks and take them on based on priority.

  • Manage large tasks into smaller ones.

Dividing large tasks into easier, smaller steps helps reduce procrastination and feeling overwhelmed.