Are you one of the 4-5% of people who lives with adult ADHD?

Do you experience the following difficulties at work, school, or in your personal life?

  • Chronic lateness or forgetfulness

  • Trouble concentrating

  • Poor organizational skills

  • Impulsiveness

  • Procrastination

Man saying

Learn strategies to manage adult ADHD!

Organize Yourself to Better Manage Adult ADHD

Organizational strategies can help you manage your time and tasks efficiently.

Joanna and Clea from The Home Edit saying,

Flaticon Icon: Manage Adult ADHD

  • Create a schedule each night for the following day.

Flaticon Icon: Manage Adult ADHD

  • Use a checklist for top priorities and check off tasks as you complete them.

Flaticon Icon: Manage Adult ADHD

Flaticon Icon: Manage Adult ADHD

  • Set phone reminders to check your progress throughout the day.

Build Routines

Routines help you practice behaviors that you want to repeat regularly. Soon, they'll become habits!

Flaticon Icon

Home Routine

  • Create a space for important items, like keys, wallet, and phone.

  • Return them to their space at the end of each day.

Flaticon Icon

Mail Routine

  • Check and sort mail on the same day and time each week.

  • Establish an area for important mail and discard junk mail right away.

Flaticon Icon

Chore Routine

  • Schedule cleaning time at set days and times each week.

  • Keep supplies easily accessible.

Flaticon Icon

Exercise Routine

  • Schedule enjoyable fitness activities at a regular time daily or weekly to help stay active and healthy.

Make Tasks Manageable

Completing big projects can be especially hard for adults living with ADHD, who may struggle with indecision or feeling overwhelmed.

David from Schitt's Creek yelling

These tips can help.

Flaticon Icon

Break It Up

  • Break a project into smaller tasks that are more manageable.

  • Start with shorter tasks to help you gain momentum.

  • Take breaks before and during longer tasks.

Flaticon Icon

Simplify Your Workload

  • Finish projects before taking on new ones.

  • Respect your limits by knowing when you need help.

  • Learn when to say no to new tasks you can't do effectively at the moment.

Flaticon Icon

Work In Small Time Chunks

  • Set a timer for 15 minutes.

  • Focus on one task during that time.

  • When the time is up, decide if you can keep working for another 15 minutes.

  • If yes, reset the timer. Repeat for as long as you can.

  • If no, rest and try again later.

Manage Adult ADHD by Limiting Distractions

Do things around you constantly pull your attention away?

Physical environments can be a big challenge when you try to manage your adult ADHD.

Dexter in a crime lab spinning distractedly in an office chair and thinking about how to Manage Adult ADHD.

Whether at home or at work, determine what outside factors you can control by limiting the distractions around you.

Flaticon Icon

Turn Off Notifications

  • Forward calls to voicemail.

  • Disable alerts on social media or other apps.

  • Check emails and messages only at set times throughout the day.

Flaticon Icon

Adjust Work Time

  • When possible, choose a work time when your environment is quieter, such as early morning or later in the day.

Flaticon Icon

Minimize Outside Noises

  • Choose a quiet space when possible.

  • Use noise-cancelling headphones if there's a lot of background noise.

  • Certain music or white noise can help you stay focused.

Flaticon Icon

Keep Your Workspace Clear

  • Physical clutter can be distracting.

  • Put papers and clutter away to minimize visual distraction.

Quiz

Yesenia works a remote job from an apartment she shares with roommates. She's working on a major project and worries that her environment may cause distraction. Which of these can help Yesenia stay productive?

Take Action

Woman saying,

Adults living with ADHD face challenges that can make daily life difficult.

Taking steps to manage your adult ADHD symptoms will help you to be more productive.

License:

Your feedback matters to us.

This Byte helped me better understand the topic.

I feel confident that I can apply what I learned.

I would recommend this Byte.

Connect with Rumie learners

Browse more content and join a supportive community!


- Discord Member

This Byte has been authored by

VV

Valerie Verastegui

Designing Learning for Learners on the Go!