Because ADHD is a complex disorder and each person is unique, it's hard to make recommendations for all adults who have ADHD. But some of these suggestions may help:
- Make a list of tasks to be accomplished each day. Make sure you're not trying to do too much.
- Break down tasks into smaller, more manageable steps.
- Use sticky pads to write notes to yourself. Put them on the fridge, on the bathroom mirror, in the car or in other places where you'll benefit from having a reminder.
- Keep an appointment book or electronic calendar to track appointments and deadlines.
- Carry a notebook or electronic device with you so that you can note ideas or things you'll need to remember.
- Take time to set up systems to file and organize information, both on your electronic devices and for paper documents. Get in the habit of using these systems consistently.
- Follow a routine that's consistent from day to day and keep items, like keys and your wallet, in the same place.
- Ask for help from family members or loved ones.
If you're like many adults with ADHD, you may be unpredictable and forget appointments, miss deadlines, and make impulsive or irrational decisions. These behaviors can strain the patience of the most forgiving co-worker, friend or partner.
Therapy that focuses on these issues and helps you better monitor your behavior can be very helpful. So can classes to improve communication, conflict resolution and problem-solving skills. Couples therapy and classes in which family members learn more about ADHD may significantly improve your relationships.
March 07, 2013
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