Self-management

Lifestyle and home remedies

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 accomplish each day. Prioritize the items. Make sure you're not trying to do too much.
  • Break down tasks into smaller, more manageable steps. Consider using checklists.
  • 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 see the 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, such as your keys and your wallet, in the same place.
  • Ask for help from family members or other loved ones.

Coping and support

While treatment can make a big difference with ADHD, taking other steps can help you understand ADHD and learn to manage it. Some resources that may help you are listed below. Ask your health care team for more advice on resources.

  • Support groups. Support groups allow you to meet other people with ADHD so that you can share experiences, information and coping strategies. These groups are available in person in many communities and also online.
  • Social support. Involve your spouse, close relatives and friends in your ADHD treatment. You may feel reluctant to let people know you have ADHD, but letting others know what's going on can help them understand you better and improve your relationships.
  • Co-workers, supervisors and teachers. ADHD can make work and school a challenge. You may feel embarrassed telling your boss or professor that you have ADHD, but most likely they'll be willing to make small accommodations to help you succeed. Ask for what you need to improve your performance, such as more in-depth explanations or more time on certain tasks.