10 Tips for Living With ADHD as an Adult

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!

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.