Adult ADHD- Quick Tips

Managing ADHD is often a blend of addressing focus and motivation.  Because it can be difficult to maintain focus while doing the task, and because it can be hard to envision ever completing the task, you may have trouble even getting started.  Here are some ideas to consider:

1.     Leverage the time of day in which you are more productive and focused. Some people get things done in the morning, some at night. To the degree that you are able, engineer the more difficult functions around those times.

2.     Substitute positive or neutral self-talk for negative self-talk. Instead of saying, for example, “This is impossible,” say instead “This is the next small part that I can do”.  Instead of saying “I’m lazy,” say instead “I’m overwhelmed” or “I’m frozen.”

3.     Harness strengths and exceptions. There are some things you naturally do well. There are some things you get done fairly easily. How can you harness those scenarios to inform or inspire how to approach the harder things?

4.     Instill meaning into mundane tasks. Many adults with ADHD are motivated to do interesting and challenging tasks, but unstimulated and uninspired to do everyday maintenance tasks. Instilling meaning means attaching a value to the mundane. For example, instead of thinking of cleaning your house as a boring task with no consequence, you might think about it as mental hygiene- keeping your environment orderly in order to keep your mental space orderly.

5.     Break things into smaller chunks. This one is very basic but works well. Instead of trying to do all of your laundry, start with “Put the clothes that are on the bedroom floor into the basket.”

6.     Visualize a desirable outcome. It’s going to be great to sit in a clutter-free living room. I can’t wait to complete that certification at work and be eligible for a raise. Once I install this new ceiling fan, I don’t have to hear that awful squeaking anymore.

7.     Pair the task with something entertaining. Dance while cleaning. Listen to music or a podcast while washing the car. Mow a bad word into your lawn and then mow over it!      

8.     Set up accountability to increase the sense of urgency. If you have a presentation at work in 2 weeks, schedule a colleague to review it in 1 week.

9.     Harness momentum. If you need to get started on something you are avoiding, get your body and mind from 1st gear into a higher gear. Go for a walk or do some other task that comes a little easier and bridge that momentum into doing the next task.

10. Redirect yourself. Reel yourself in by asking yourself, “Is this task finished?” If not, see if you can do one more step or plan when you will resume.