To Help managE ADHD
ORGANIZATION & TIME MANAGEMENT
- Use a phone or watch with an hourly alarm you can set to keep track of time.
- Make a specific place to leave your keys, phone, wallet, or purse when you come home.
- Make a list of what you want to accomplish each day, and pick the top 3 priorities.
- Be realistic about how long it will take to get to places.
- Use sun glass straps, keys that clip to you, and fanny packs.
- Use a cell phone, appointment book or calendar to keep track of your schedule.
IMPULSIVENESS AND MOOD MANAGEMENT
- Take two breaths before you act or speak. (especially if you are angry)
- Allow yourself to let callers leave messages and texts, so you can think before you call or text back.
- If in a group or meeting, write down your thoughts then pick only 2 or 3 to share.
- Practice listening without about what you want to say.
- Remove yourself from a situation before or during a rage attack.
- Practice braking away from negative thoughts and mood.
- Be aware of what may trigger your rage.
- Discuss with trusted friends or therapist before you make major life changes.
- Be aware of what distract you, and make decision if you want to stay focused.
- Acknowledge the areas in your life where you are able to sustain your attention.
- Look for occupations that are suited to your attention style.
- Allow yourself to take a break when focusing on prolonged tasks.
- Let yourself hyper-focus on computer games, TV, exercise, recreation as a reward for a fixed time period.
- Dictate to your phone or use a note pad to catch your ideas.
- Make exercising a priority, (walking, running, working out, sports.)
- Allow yourself to move your body when you are thinking.
- Remember that you don’t have to act on all of the thoughts that you have.
- Even short periods of meditation can enhance your concentration and decrease restlessness.
- Consider taking a vacation instead of moving, changing jobs or relationships.
- Allow yourself to pace while talking on the phone. You may think better when moving.
- Set a timer on your phone or watch.
- Keep medications and water by your bed or in bathroom so you can take it first thing. (Be careful if you have children)
- Talk with your doctor about the effects of mixing caffeine, alcohol, and other drugs with your medication.