49 Effective Coping Skills for ADHD

49 Coping Skills for Living With ADHD

Effective coping skills for ADHD encompass a range of strategies tailored to manage symptoms and enhance daily functioning. It is important first to identify what areas of your life are being negatih2vely impacted by ADHD to be able to use an appropriate coping skill. Developing a personalized toolbox of coping skills empowers individuals with ADHD to navigate challenges and thrive.

Here are 49 effective ADHD coping skills to try:

Coping Skills for Disorganization

ADHD can often make it difficult to maintain structure and routines, including keeping track of tasks and staying organized in all areas of life. You might notice items are lost or appointments are missed. Breaking up tasks, setting up a schedule, and removing visual clutter are all helpful when coping with disorganization.

Here are some tips for coping with ADHD disorganization:

• Remove visual clutter: This involves decluttering physical spaces and eliminating unnecessary items. Having a tidy space can promote a sense of calm and make finding items that tend to get lost less overwhelming. Doom boxes are a great way to remove clutter, but it is important to ensure that they do not pile up too much.
• Establish routines: By establishing routines, you might be able to return items to their original locations better and not miss appointments. A routine will also allow you to feel less scattered.
• Declutter regularly: Taking time to declutter regularly will help you eliminate unnecessary items on a regular basis. With only the items you need in your line of vision, you are less likely to lose other items.
• Designate spaces: If a space is designated for a particular item, you are less likely to lose it or allow clutter to build up. Items will be placed immediately into their designated space.
• Try task management apps: Task management apps such as Habitica can be helpful tools for organizing tasks and deadlines to remain focused and meet goals. They can also help create reminders and to-do lists to keep you on target with your needs.

Coping Skills for Impulsivity

ADHD can make it difficult to think before acting. Acting impulsively might lead to other problems, such as financial stress or strain on one’s relationships. Coping skills involve remembering one’s values and learning to take a moment before acting. It is important to implement techniques to avoid the harmful impacts of impulsivity.

Here are some tips for coping with ADHD impulsivity:

• Visualize consequences: Taking the time to visualize the consequences of your impulsive urge can allow you to think about the impacts that an action will have. Recognizing this before taking action will help you to stop before making a decision.
• Practice relaxation techniques: Relaxation techniques can help you to feel and act more mindfully. Techniques such as mindful breathing and progressive muscle relaxation can help individuals gain better control over their reactions and impulses. The more you practice relaxation techniques, the better you will get at them.
• Utilize time outs: Rather than jumping from one activity to another, taking time outs will help you get re-grounded before making new decisions. This technique encourages you to take time to make decisions.
• Establish clear goals: Setting clear goals will help you recognize better if your actions align with your goals. If they do not, you should likely not follow through on an action.
• Practice S.T.O.P.: The DBT S.T.O.P. skill is designed for a person to take a step back and regain control over urges. Stop stands for Stop, Take a Break, Observe, and Proceed mindfully. By taking a moment to check in with yourself, you are able to recognize what impulsive urges may be driving you before taking action.

Free DBT STOP Skill for ADHD Worksheet

The STOP skill can help someone with ADHD to manage impulsive behaviors and emotions.

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Coping Skills for Time Blindness

Time blindness is the difficulty of gauging and managing time. This will lead to constantly being late, missing deadlines, or struggling to estimate how long tasks will take. Helpful coping skills for time blindness include using alarms and learning to create buffer time.¹

Here are some tips for coping with ADHD time blindness:

• Use alarms and timers: Using an alarm or timer can help with time blindness, as it alerts you when a particular amount of time has passed. Setting alarms and timers can also help you figure out how much time to give yourself for each task.
• Chunk and schedule tasks: Take the time to chunk up similar tasks so that you can block how long it will take to do each task. When you schedule when to get tasks completed, it can be helpful to follow through with completing them.
• Create buffer time: When you begin to realize that you struggle with time for tasks, it is helpful to create buffer time to get them done. Buffer time will allow you extra time to navigate the challenges of lateness.
• Regularly review schedule: If you notice that you are struggling with time blindness, it could be that you do not have a schedule that would work well for you. Take the time to review your schedule and see if the reason you might be late is that the schedule is not working for you.
• Breaks and time blocks: Taking breaks to avoid overwhelming yourself with tasks is an important part of avoiding time blindness. Breaks will allow you to decrease burnout, and time blocking will help you get work done in specific chunks of time.
• Try time tracking apps: Time tracking apps such as RescueTime can help you track how much time you spend on particular activities. They can also help you identify your different patterns of productivity to help you manage distractions.

Coping Skills for Insomnia

ADHD insomnia involves struggling to fall asleep, stay asleep, or overall experiencing a restless night because of ADHD-induced racing thoughts. In order to cope with insomnia, it is important to set a consistent sleep routine, as well as make sure you are exercising and eating healthy foods during the day.

Here are some tips for coping with ADHD insomnia:

• Keep your phone outside the bedroom: Keeping your phone outside your bedroom can help eliminate blue noise or doomscrolling. Eliminating these can help ease your mind a bit more before falling asleep.
• Establish a sleep schedule: A sleep schedule includes ensuring that the routine has a relaxing bedtime routine as well as the time in which you go to bed and wake up. Be sure that this time is consistent daily and that you are getting the same hours of sleep daily.
• Creating a relaxing bedtime routine: A relaxing bedtime routine would include eliminating blue light and distractions as you wind down at night. This will help your mind from wandering throughout the night.
• Manage ADHD symptoms during the day: Managing your ADHD symptoms during the day will make sleeping at night easier. This can be achieved by making sure that you are moving throughout the day and that your body is getting exercise. It is also important to have a healthy diet so that your body is eating nutritious foods that fuel it instead of burning it out.
• Create a comfortable sleep environment: Your sleep environment should be free from distractions, including lights, noises, and the need to doom scroll. Avoid distractions that cause your mind to wander, as this will help you sleep throughout the night.

Coping Skills for Difficulty Focusing

Individuals with ADHD often have challenges keeping attention, staying on task, and not being easily distracted. To cope, you might consider setting clear goals that you can break into smaller steps. A consistent structure helps your mind be aware of what will happen next and less likely to be easily distracted.

Here are some tips for coping with ADHD focus difficulties:

• Take short exercise breaks: Short exercise breaks are helpful for getting your blood flowing and improving ADHD executive dysfunction. These short breaks throughout the day can help you to keep your mind focused a bit more on the smaller tasks you have. This may consist of quick walks in between tasks or jumping jacks for a quick burst of energy.
• Minimize distractions: Be sure that you minimize distractions so that you are not easily moved to want to engage in a task that might not be on your to-do list. This might include reducing notifications on your phone, closing your door in your office so others don’t come in, or using brown noise to reduce ADHD inattentiveness.
• Use a task list: Task lists are helpful tools for remembering the items you need to do. They can help you focus on one task at a time rather than feeling you have to remember what is next.
• Use timers: Timers are a great way to stay on task. Setting a timer for each activity keeps you focused in the moment and on target to complete a task without having to think about how much time you have left in the day to do all the tasks on your list.
• Use focus and productivity apps: Focus and productivity apps such as StayFocusd will help you improve concentration and minimize the distractions around you while you are trying to complete tasks or activities. These apps can help you in moments of stress or meeting tight deadlines.

Free ADHD Focus Plan Worksheet

A focus plan can help someone with ADHD estimate the time it will take to complete a task and plan out small steps to accomplish the larger goal.

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Coping Skills for Hyperactivity

ADHD hyperactivity looks like excessive energy and difficulty staying still. This will lead to impulsive actions and behaviors in a person. It is important to engage in regular physical activity and maintain a structured routine. It is also helpful to have fidget toys to exert excessive energy by keeping the mind busy with these tools.

Here are some tips for coping with ADHD hyperactivity:

• Utilize fidgeting: ADHD fidgeting can help release excess energy. It is a physical outlet that can help improve focus by directing hyperactivity into an action that is not disruptive to others.
• Limit surrounding stimulants: This might include reducing or eliminating caffeine, sugars, or other items that exacerbate hyperactivity.
• Exercise regularly: Routine exercise can help combat ADHD. It helps you release built-up energy and use that energy productively. The release of endorphins also helps to increase focus.
• Set up structured routines: A structured routine might provide you with a predictable schedule and can help you decrease hyperactivity by worrying about what is to come next. The routine can also help offer a framework for managing your energy level at particular times of activity.
• Take time for mindfulness breaks: Regular breaks throughout the day will help your mind and body become calm. Mindfulness does not need to be time-consuming. It can be a quick 5-minute meditation for ADHD or using the 54321 method to ground.

Coping Skills for Procrastination

ADHD procrastination is when you often put off tasks and assignments. This might be something you do that often leads to missed deadlines, which can cause increased stress. Some tools to help with this include breaking tasks into smaller steps, setting clear goals, and working to prioritize tasks by using techniques such as the Pomodoro method.

Here are some tips for coping with ADHD procrastination:

• Have a body double: ADHD body doubling often works because it encourages and motivates you to complete tasks by reducing distractions and having external support. It is helpful to have a person with you working on a task that might be different than yours, but they are still present with you.
• Set deadlines: Having a deadline for some of your tasks can help you stay structured when completing work. This can motivate you to complete items on time so you can move on to other tasks or activities of self-care.
• Practice self-compassion: When you have a difficult time following through or being motivated, be gentle with yourself. Being harsh on yourself will only decrease motivation. It is important to overcome your inner self critic to feel more eager to complete a task.
• Prioritize tasks: Using techniques such as the Pomodoro method for ADHD can be helpful for you. This helps you to look at what is urgent and important or what is not urgent or not important. By doing this, you are less overwhelmed to think all tasks need to be done with urgency.
• Set clear goals: When your goals are clear, you are more likely to be able to complete them. This is because you can be focused on what is expected of you for your own outcome rather than using methods to figure it out along the way.

Setting SMART Goals With ADHD Worksheet

SMART Goals is a structured goal-setting method that can help individuals with ADHD to create clear, actionable objectives.

Download

Coping Skills for Irritability

ADHD can make people irritable, impatient, and have difficulty regulating their emotions. Coping with ADHD irritability might include practicing relaxation techniques, taking breaks, exercising regularly, and identifying the things that trigger you. When you are prepared for these moments, the irritability will decrease.

Here are some tips for coping with ADHD irritability:

• Identify triggers: Knowing your triggers makes it easier to avoid becoming irritated. Once triggers are identified, you can find ways not to engage with them. If unavoidable, take a break before or after engaging with this trigger.
• Take breaks: When you are frustrated, you may carry that feeling into the next activity. Take the time to take a break and regulate your emotions to a baseline of less frustration and anger.
• Get adequate sleep: Not having enough sleep can make you easily irritable. Learning how to sleep with ADHD is crucial. Use a sleep monitor to monitor your sleep quality and change your sleep routine as necessary to ensure you get adequate sleep.
• Add movement into your daily routine: Taking the time to add movement into your day can help you release endorphins and have a calmer state of being. Doing this will also provide dopamine, which gives you what you need to be in a happier state of being.

Coping Skills for Communication

Coping skills for communication when you have ADHD are important in order to have more positive interactions and reduce the impact of ADHD on relationships. Communication skills include improving non-verbal and verbal communication, as well as using assertive communication and setting healthy boundaries.²

Here are some tips for coping with ADHD communication:

• Practice talking to others: Take the time to practice talking in an environment where you feel comfortable. Make sure you are making eye contact, maintaining conversation, and participating in the conversation. By practicing communication skills in spaces that feel safe, you will build confidence to engage in more intimidating social interactions.
• Journal often: Journaling is an effective way to write down the thoughts and anxieties you might be having or feeling. This can help you better understand the feelings you have and, thereby, how to communicate those feelings to others.
• Pause before reacting: Pausing before reacting can help you avoid impulsive responses that might be abrupt or off-putting. This helps you to collect your thoughts and process the information given to you by others in a conversation.
• Engage in active listening: Active listening is a fundamental part of communication, and letting the other person know you are engaged in the conversation is important. Non-verbal cues help the other person know you understand, and it fosters a deeper connection.

Coping Skills for Burnout

ADHD burnout is pretty common because coping with ADHD symptoms daily can be incredibly taxing. Coping skills for burnout are important because if burnout is left unaddressed, it will only get worse. Coping with burnout involves being patient, accepting your frustrations, and expressing how you feel openly.³

Here are some tips for coping with ADHD communication:

• Be open about how you feel: ADHD can be difficult, and without verbalizing this to others, you can be left feeling like you are on an island and left to handle the burnout alone. Express to others how you feel about changes and adjustments made so they know why your mood might have shifted.
• Be accepting of yourself: ADHD can be difficult. It is important not to be hard on yourself about the effects your ADHD symptoms may have. It is not your fault that you struggle with time management or impulsivity. You did not choose to have ADHD.
• Focus on the benefits: ADHD has many benefits. It can make you more self-aware, empathetic, and enable you to hyperfocus. Reminding yourself of these strengths can help to combat burnout.
• Join a support group: Participating in support groups can help you feel that you are not alone in your ADHD journey. These groups can also provide ideas to combat burnout that you might not have thought of before, as other people may be using techniques that you have not considered.
• Utilize meditation apps: Meditation apps can help you to take time to meditate and practice mindfulness. Doing this can help you in moments of overstimulation so that you are able to get grounded when something is too overwhelming.

Coping Skills for the Different Types of ADHD

It is important to recognize the type of ADHD you have to choose the coping skill that is best for you. If you have inattentive ADHD, it would be helpful to focus on coping skills that will enhance focus and organization. If you have hyperactive-impulsive ADHD, it will be helpful to manage impulsivity or energy that may be excessive. If you have combined ADHD, it is important to look at skills that address both.

How to Develop an ADHD Coping Skills Toolbox

A coping skills toolbox is a compilation of strategies and techniques that you can use to navigate the frustrations and challenges of daily life with ADHD. Taking the time to build your toolbox can be a proactive way to find coping skills that work for you. Personalizing your toolbox can be done by finding the strategies that work for you and your daily life.

Here are some tips for how to develop an ADHD coping skills toolbox:

• Take time for a self-assessment: Start to identify the challenges you have in your day to day. What tasks or activities do you have the most difficulty with? Track your patterns for a week or so. Notice if you struggle with focus, organization, impulsivity, or something else. Understanding your needs is the first step.
• Do some research: Take the time to educate yourself about specific coping tools and strategies that would best support your specific challenges. Look for ADHD YouTube channels, articles, books, and podcasts that can give you new ideas on how to navigate your symptoms and tap into your toolbox.
• Personalize the strategy for yourself: While it is great to have coping strategies and learn from others, be sure they will work best for you. Tailor the strategies so that they are adaptable to your lifestyle, including the time, place, and cadence of how you implement these strategies.
• Set clear goals: Be sure to set achievable goals for implementing strategies. What is your goal for navigating the difficulties? Remember, what success looks like is defined by you.
• Implement slowly and consistently: Not all of the strategies need to be implemented at one time. Start integrating tools little by little and notice how they adhere to your lifestyle. Be consistent to help support yourself with change.
• Re-build your toolbox: After trial and error to find out what works for you, continue to add new coping skills. Be honest with yourself if something is not working, and change it so that it does.
• Hold yourself accountable: No one can force you to utilize your toolbox. Create a list of reminders of triggers and coping skills on your phone or somewhere easily accessible so you can remember what to do in times of need. Be patient with yourself, and with time, using your toolbox will become second nature.

How to Know If a Coping Skill Is Effective Vs. Ineffective

It is important to know and assess whether a coping skill is effective or ineffective. The difference between effective and ineffective skills includes noticeable improvements in areas such as mood, time management, and increased energy. It is important to tailor coping strategies to your needs and use only the ones that work best for you so that you have a more effective outcome.

Here are a few signs that an ADHD coping skill is effective for you:

• Reduced impulsivity: You will know if a coping skill is helping you if you recognize that you are less impulsive in many situations. This might mean you are taking more time to consider the decisions you need to make.
• Decreased stress: Implementing coping strategies that work will decrease your overall stress levels. This includes feeling less overwhelmed and worried.
• Enhanced time management: If you recognize that you are able to manage your time more effectively and not feel you are continuously rushing, it might mean that your coping strategies have been effective. This will make it feel easier to plan and stick to schedules.
• Less reactivity: When your stress levels are down because of coping strategies, you also will be less reactive in situations that might otherwise stress you out. This would include feeling less reactive when frustrated.
• Reduced fatigue: Coping strategies will also help you to feel less overall fatigue. This sign of effective coping states that you have implemented will help you feel more alert.

When to Seek Professional Support

It is important that you seek professional support when you notice that your ADHD has negatively impacted your life and your relationships. A local therapist directory is a good way to find a therapist who can help you learn and practice coping skills for ADHD.  If you want to explore medication for ADHD, you can ask your GP or therapist for a referral.  There are also many different online ADHD treatment services, such as Talkiatry or Circle Medical,  if you prefer to see a therapist or psychiatrist remotely.

Aside from therapy, online ADHD apps, such as InFlow, can act as an additional source of support. They can provide coaching, community, and time management strategies to navigate your day-to-day.⁴