12 Tips to Manage your ADHD
5 Second Rule: As soon as you think of starting an unfavorable task that needs to get done, start it within 5 seconds of thinking about it. One of the hard parts to doing tedious tasks is simply getting started.
Don’t put it down, Put it away: As much as you think you will remember to put it away later, likelihood is you will place it down somewhere and forget it. So repeat, Don’t put it down, Put it away.
Chunking: This involves breaking larger tasks into smaller, manageable parts. This can help to reduce procrastination and increase overall organization. Put away clean underwear from clean clothes pile and then just your pants.
To-Do Lists: Making a daily or weekly to-do list can help to prioritize tasks and improve executive functioning.
Downsize to one blanket: It will be easier to complete the task of making your bed.
Eat the Frog: First thing in the morning, do the thing on your to do list that you have been pushing off. Get it out of the way.
Medications: As soon as you take out your prescription pill or vitamin, put the bottle upside down. This will help you remember if you took it or not already. Before bed, put bottle right side up.
Before a shower: Put a towel on your bed to air dry afterwards if drying yourself in the bathroom while standing is exhausting. Allow yourself time to just sit after shower before getting dressed as part of self-care.
Store items near where you will use them: With ADHD it is harder to remember to put things away if they are not in the same location where you use them. There are too many distractions along the way.
Drinking water: If you prefer cold water over room temperature water, make sure to refrigerate your water the night before.
Hygiene: Make the shower a spot where you can do multiple hygiene steps such as brushing your teeth.
Timer Breaks: Take moments with a timer to lay on the floor or on your bed as a part of self care.
For more information on ADHD Struggles, read blog below or go to specialties and click Adult ADHD.
