Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental diagnosis that involves issues with attention, executive functioning, hyperactivity, and impulse control. Typically, ADHD symptoms emerge in childhood, but some people go undiagnosed—and untreated—until adulthood.
ADHD may not be diagnosed until later in life if the condition is mild, if it wasn’t previously recognized by family members or others, or if it was well-managed until adult demands set in. Regardless of the reason, if you are an adult with ADHD whose symptoms are interfering with your functioning, these tips and strategies may help.
Figure Out What Works For You
Countless books, blogs, and articles have specific and detailed suggestions for living with adult ADHD. Although well-intentioned, these suggestions often require the same executive functioning skills that ADHD interferes with.
People with ADHD are often pressured to stick to schedules and systems that work for neurotypical brains. If you have difficulty sticking to a particular system, it is okay to let go of that expectation.
Recognize what strategies work for you and embrace them. For instance, while many keep keys on a hook to avoid losing them, those with ADHD may not remember to do this. Instead, observe where you naturally leave your keys and make that their designated place.
Instead of choosing the best location for your keys and trying to remember to put them there, notice where you tend to put them naturally. Then, designate that location as the spot where your keys go.
Keep Things Visual
One sign of ADHD is forgetfulness. If something is out of sight, a person with ADHD may not remember it. Visual cues can keep important things at the forefront.
If you need a regular reminder of something, keep it in a basket in a location you pass regularly. Keep a schedule where you can see it. A whiteboard allows you to jot down what you need to remember each day.
Determine Your Optimal Level of Stimulation
Although ADHD is marked by specific symptoms, each person is unique and has different needs. Some people need background noise to focus on a task—though white or brown noise might be more distracting than music, a television show, or a podcast. Others might require silence to maintain focus.
Through trial and error, figure out what works for you. Then, set up your workspace to fit those needs. Remember that your needs might change over time, so be flexible and change your system as needed.
Remember That Your Brain Craves Novelty
Individuals with ADHD process dopamine differently, which often makes focusing on new activities easier. Regularly altering your environment or workspace can help maintain engagement. When you notice that your routine is not holding your attention as it did before, make a small change to keep things interesting and keep your mind engaged.
People with ADHD typically do well in jobs that involve diverse tasks, such as teaching, engineering, and entrepreneurship. These roles provide variety, which keeps the ADHD mind engaged.
Practice Self-Compassion
Many people with ADHD also experience anxiety and depression. They often struggle to live up to neurotypical standards and keep neurotypical schedules. Even when these standards are not essential for functioning, society often punishes or ridicules people for diverging from them.
If something works for you and is not harmful, that is okay. Know that you can follow different routines, and that is not a reflection of your value as a human. Practice being kind to yourself and letting go of expectations that do not serve you.
Getting down on yourself for having different needs or brain functioning can be a vicious cycle, making you try harder to force yourself to meet these arbitrary expectations and becoming more upset with yourself when you are unable to do so.
Break Tasks Down
People living with adult ADHD can get overwhelmed by projects or tasks that seem too big or have too many steps. This can cause difficulty with motivation.
When starting a task or project, remember that you do not have to finish it all at once. You can do part of a task and then take a break. For example, if washing the dishes feels like too much, just wash one plate, and then stop. Half done is better than not starting, and it is okay to stop even if you have not finished everything.
If you find that starting the task gives you the energy to keep going, you can wash more. However, take things one step at a time, and give yourself permission to take breaks as needed or stop and start.
Use Alarms and Reminders
People with ADHD might experience meta-forgetfulness, or forgetting that they tend to be forgetful. You might find yourself thinking, “I don’t need to write that down; I will remember it.”
Instead, tell yourself that it is okay that you will not remember it. Now, you can write it down and set a reminder for yourself. People with ADHD also often lose track of time, so frequent cues and reminders can help you stay on track.
You might have to set multiple reminders for different things—since it is easy to dismiss an alarm, and you might forget that you dismissed it. Having several reminders or cues can help you follow through and remember what you are doing.
Try Body Doubling
“Body doubling” refers to having another person present while you complete a task. People with ADHD tend to do well with another person present while they work on something as this is a physical cue to remind them of the task and acts as an accountability booster.
Although research is lacking on the benefits of body doubling, some adults with ADHD have reported that this practice helps them stay on task and improve executive functioning. They’ve found it helpful when doing activities such as studying, doing dishes, and exercising.
Summary
There are many ways in which people living with adult ADHD can adjust their schedules and complete tasks. If you find that you’re having a hard time staying on task, a mental health professional can help you create solutions that are tailored to your needs.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of Mental Health. Attention-deficit/hyperactivity disorder in adults: What you need to know.
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Centers for Disease Control and Prevention. Attention deficit/hyperactivity disorder (ADHD): Data and statistics.
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