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  • What Is ADHD?What Is ADHD?
  • Tips for Healthy LivingTips for Healthy Living
  • Tips 1-5Tips 1-5
  • Tips 6-10Tips 6-10
  • When to Share Your DiagnosisWhen to Share Your Diagnosis
  • When to Seek HelpWhen to Seek Help
  • In My ExperienceIn My Experience
  • Additional ResourcesAdditional Resources
  • InfographicsInfographics
ADHD Articles ADHD ADHD Medication Online ADHD Treatment

10 Tips for Living With ADHD as an Adult

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Author: Alexa Donnelly, LCSW

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Alexa Donnelly LCSW

Alexa Donnelly specializes in domestic violence, children, teens, and couples.

See My Bio Editorial Policy
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Medical Reviewer: Kristen Fuller, MD Licensed medical reviewer

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Kristen Fuller MD

Kristen Fuller, MD is a physician with experience in adult, adolescent, and OB/GYN medicine. She has a focus on mood disorders, eating disorders, substance use disorder, and reducing the stigma associated with mental health.

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Published: March 7, 2023
  • What Is ADHD?What Is ADHD?
  • Tips for Healthy LivingTips for Healthy Living
  • Tips 1-5Tips 1-5
  • Tips 6-10Tips 6-10
  • When to Share Your DiagnosisWhen to Share Your Diagnosis
  • When to Seek HelpWhen to Seek Help
  • In My ExperienceIn My Experience
  • Additional ResourcesAdditional Resources
  • InfographicsInfographics

Living with ADHD as an adult can cause unique challenges for those with the condition. However, there are many ways for them to incorporate healthy behaviors into their daily routines to help them better manage these obstacles. Exploring a new hobby, setting reminders, and using organizing tools are all steps a person can take to live mindfully.

Take a look at this summary video by Kristen Souza, LMHC:

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What Is ADHD?

Attention-deficit/hyperactivity disorder (ADHD) is a neurobehavioral condition that causes executive dysfunction, meaning adults may struggle with managing daily responsibilities. The core characteristics of ADHD, such as inattention, impulsivity, and hyperactivity, can lead to distractibility, forgetfulness, and poor decision-making. At the same time, the benefits of ADHD can lead some people to find their passion and develop strong relationships with friends and family.

ADHD typically develops in childhood and adolescence, but symptoms of ADHD continue into adulthood.(FN1) Some data suggest approximately 4.5% of the adult population experience ADHD.1

10 Tips for Living With ADHD as an Adult

Managing adult ADHD can be daunting, and everyone copes with symptoms differently. Some may have trouble focusing on their work, while others struggle to sit still and stay quiet. Whatever your symptoms, making positive lifestyle changes and developing coping skills for ADHD can help you live a more organized, healthy life.

Here are 10 tips for healthy living with adult ADHD:

1. Explore New Hobbies

Dopamine is a neurotransmitter that boosts positive emotions, such as happiness and motivation. Those with ADHD often experience low levels of this chemical, meaning they should seek activities that bring them joy. 

Trying a new hobby or engaging in mentally stimulating tasks can help you feel better, relieve anxiety, and improve your focus. For example, try starting a new ADHD meditation routine or painting. These coping strategies for ADHD can assist in managing challenges as an adult.

2. Practice Self-Compassion

Another essential step in living with ADHD is self-compassion. Many people with ADHD may struggle with negative self-talk because they are too harsh on themselves when they fall short of expectations. Falling into perfectionism is easy, but working on how you think about yourself can help you avoid this trap. 

Studies show those who practice self-compassion have higher self-acceptance, confidence, and self-esteem. Learning to love yourself is important–start by allowing yourself to be human and make mistakes.

3. Maintain a Healthy Sleep Routine

Getting enough sleep can help adults with ADHD feel more focused throughout the day, reduce stress, and increase productivity. A lack of sleep can increase the risk of daytime accidents, poor health choices, and underperforming at work or school. 

Some research indicates as many as 44% of adults with ADHD struggle with insomnia and other nighttime disturbances.2 Taking steps to ensure you get regular and adequate sleep will help improve your mental health and quality of life when learning how to manage adult ADHD.

4. Try Body Doubling

Body doubling is helpful when trying to stay on task. Ask one or two people to work alongside you as you focus on completing an assignment or project. While they may tackle their own work, knowing you are not alone in your efforts can provide motivation–and possibly a little friendly competition. Body doubling can be used for almost anything, such as work projects, organizing your pantry, or cleaning your house.

5. Set Reminders

Setting reminders can be extremely helpful for adults with ADHD by allowing them to organize their priorities. Reminders also provide accountability, which some individuals may struggle with. You’ll stay on task and schedule, ensuring you do not forget important responsibilities—especially when you’re busy trying to get through the day.

6. Use Organizational Tools

Organizational tools are essential when determining how to deal with adult ADHD. They help manage your time and tasks to boost productivity and success. Start using sticky notes, binder clips, and wall calendars to organize your important documents or appointments, and consider starting an ADHD doom box to keep track of your daily essentials.

7. Limit Screen Time

Limiting screen time is beneficial, especially when getting something done. Try setting an alarm on your phone when browsing social media or watching TV to alert you when to take a break.

We often don’t recognize the constant and overstimulating flood of information we receive throughout the day. Because of this, monitoring how much you expose yourself to social media, news, and other distractions can help you stay focused. Start by switching off notifications on your phone or taking a social media break. 

8. Try Natural Remedies

Many natural remedies for ADHD can prove beneficial because they work in different ways than conventional pharmaceutical medications. Natural remedies can help improve symptoms of ADHD alongside traditional treatment approaches. Some examples include practicing mindfulness, getting outdoors, or biofeedback.

9. Learn More About ADHD

Learning about ADHD can help you find ways to live with ADHD as an adult. ADHD affects millions of people around the world, but neurotypical individuals often misunderstand the diagnosis. Therefore, the more knowledge you have about ADHD, the better you can work with your doctor to find treatment methods that suit your needs.

10. Stay Up to Date With Your Medication

Staying on track with your ADHD medication routine is crucial for managing symptoms, improving your relationships, boosting work performance, and supporting overall health as an adult with ADHD. Put previously mentioned tips into practice using your handy organization tools and reminders to make this an easy aspect of your day!

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How & When to Disclose an Adult ADHD Diagnosis

Disclosing an ADHD diagnosis to others is a personal decision. Some may keep their condition private, while others feel comfortable sharing their experience. If you do decide to disclose your ADHD, prepare yourself for the questions, comments, and looks that may come along.

Sometimes, those without a mental health condition cannot relate to the challenges of having one. Thus, they may not understand how they should act or speak around someone with ADHD. Remember this information, and only share your diagnosis when you want.

When to Seek Professional Help

When left untreated, ADHD can worsen with age. Therefore, seeking support is invaluable when overwhelmed by symptoms or needing additional guidance. Treatment for adult ADHD can make a huge difference in your ability to manage symptoms and lead a productive, happy life. Often, treatment includes a combination of medication and therapy.

In one study, 60% of participants reported significant improvement in their ADHD symptoms after six months of taking medication.(FN3) Therapy, whether alone or alongside pharmaceutical treatment, can help people learn skills to manage their symptoms more effectively. Finding a neurodiversity-affirming therapist is a meaningful aspect of receiving the best care.

Treatment options for ADHD may include:

  • Cognitive behavioral therapy (CBT): CBT for ADHD helps people change their behaviors by positively altering their thoughts. This approach is an evidence-based treatment that can improve overall well-being.
  • Life coaching: Life coaches empower and motivate clients to help them manage their symptoms and overcome challenges when living with adult ADHD.
  • Medication: Medication may improve your ability to stay on task, feel more relaxed, or address sleep issues. However, medications do not cure ADHD, and you must only take your prescription as instructed.
  • Psychoeducation: Adults with ADHD are often unaware of how their condition affects their lives. Psychoeducation is one of the best defenses against stimulant abuse, which may be a challenge for some individuals.
  • Skills training: These therapeutic interventions teach adults with ADHD to improve their coping and calming skills and respond differently in social situations.
ADHD Workbook

ADHD Workbook

Our workbook includes all of our best ADHD worksheets to help you manage ADHD with goal-setting, planning, and coping skills.

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In My Experience

Alexa-Donnally-LCSW-Headshot Alexa Donnelly, LCSW
As an adult with ADHD, you can take a step back, review your symptoms, and consider the treatment options available to you. Don’t be afraid to consult others about your struggles–you deserve the same attention and care as anyone else. The most important things to remember are to accept yourself, ask for support, and stay motivated through life’s challenges. I encourage you to seek help and guidance from a buddy, therapist, or family member so you have the tools needed to succeed as an adult with ADHD!

Additional Resources

To help our readers take the next step in their mental health journey, ChoosingTherapy.com has partnered with leaders in mental health and wellness. ChoosingTherapy.com is compensated for marketing by the companies included below.

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MEDvidi – offers online appointments for ADHD assessment and treatment available within 24 hours. The medical team provides comprehensive, personalized ADHD treatment plans online, including medication prescriptions if clinically appropriate. Visit MEDvidi

Online Psychiatry

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For Further Reading

  • 15 Best ADHD Books
  • 15 Best CBT Apps
  • Support Groups
  • Adult ADHD Toolkit
  • ADHD Supports
  • ADHD & Exercise: What’s the Connection?

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Best Online ADHD Treatments

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There are many considerations when looking for the best online ADHD treatments. It is important to know which online platforms can provide a diagnosis, which offers therapy only, which offers medication management only, and which offers a combination of treatments.

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Sources Update History

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Attention-deficit/hyperactivity disorder (ADHD). (n.d.), National Institute of Mental Health. U.S. Department of Health and Human Services. Retrieved from https://www.nimh.nih.gov/health/statistics/attention-deficit-hyperactivity-disorder-adhd.

  • Fadeuilhe, C., et al. (2021). Insomnia Disorder in Adult Attention-Deficit/Hyperactivity Disorder Patients: Clinical, Comorbidity, and Treatment Correlates. Frontiers in psychiatry, 12, 663889. https://doi.org/10.3389/fpsyt.2021.663889

  • Staff, M. C. (2023). Adult attention-deficit/hyperactivity disorder (ADHD). Mayo Clinic. Retrieved from https://www.mayoclinic.org/diseases-conditions/adult-adhd/diagnosis-treatment/drc-20350883

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We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

May 19, 2025
Author: No Change
Reviewer: No Change
Primary Changes: Added ADHD Workbook with six worksheets.
January 4, 2024
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Reviewer: No Change
Primary Changes: Edited for readability and clarity. Reviewed and added relevant resources.
March 7, 2023
Author: Alexa Donnelly, LCSW
Reviewer: Kristen Fuller, MD
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