To Help managE ADHD



  • 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.


  • 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.