11 Great Life Hacks for Those With ADHD

ADHD can interfere with your daily tasks. For most adults, ADHD causes restlessness, trouble paying attention, and impulsivity. With medication, counseling, and some adaptive skills, though, you can learn new and better ways to cope with your ADHD. 

Writing to-do lists is a great way to keep track of the tasks you need to complete for the day. You don’t have to worry about remembering or forgetting your responsibilities, and the habit helps you stay organized. Make your list simple and realistic. Don’t try to do too much. 

Big tasks are overwhelming and hard to start. Breaking them down into smaller tasks, though, makes them more manageable. If you need to clean your bedroom, write down a series of smaller jobs. For example: make the bed, empty the garbage, wipe down the side tables, vacuum the carpet. 

Adults with ADHD sometimes have trouble with planning and time management. Estimate how much time you need and then always give yourself an extra 10 minutes. 

ADHD symptoms often include trouble finishing tasks and forgetfulness, which can quickly cause problems for your finances. Ask to have your paychecks automatically deposited and then set up automatic payments for as many bills as you can so you don’t forget to pay them. 

Adult ADHD also often causes problems with procrastination and impulsivity. You might find that you put off your responsibilities and do something spontaneous instead, which can lead to unfinished work and other consequences. Set up reminders on your phone for deadlines, bill payments, appointments, or other commitments. 

Structure and routine are important for adults with ADHD. Having a pattern to follow makes it easier for you to know what’s next and helps you stay focused and on-task. 

If you lose or misplace your belongings a lot, create a landing pad in your entry. Make a designated spot for your keys, wallet, shoes, and other items so you know exactly where to find them. 

Adults with ADHD often have a low frustration tolerance, lots of mood swings, and a hot temper. Years of living with frustration and criticism can also affect your emotional state. Talking to a therapist, though can help you learn better ways to cope and manage your emotions and moods. 

It’s hard to know what to do first when you have ADHD. Boring tasks might seem less important, but ask yourself what you must do first before you do something new. Then, do it. Don’t put it off. Sometimes numbering your to-do list can help you know what to do next. 

Carry a notebook with you and keep one in all your common spaces, like by your bed and desk. If you get a new idea in the middle of another task, write it down and remind yourself to come back to it later. 

Restlessness and excessive activity are also common ADHD symptoms. Engage in an intense workout every day to help use up some of your energy.