Trouble staying focused and paying attention are two familiar symptoms of attention deficit hyperactivity disorder (ADHD), a common health issue among children and teens. When ADHD persists through early adulthood and on into middle age, it presents many of the same challenges it does in childhood: it’s hard to stay organized, start projects, stay on task, and meet deadlines. But now life is busier, and expectations from work and family often are even higher. Fortunately, there are lots of strategies that can help you navigate this time in your life.
Organizational tools are a must for people with adult ADHD. They’ll help you prioritize and track activities for each day or the coming weeks.
Tools can include a pen and paper to make lists, or computer or smartphone apps to set appointment reminders, highlight important days on the calendar, mark deadlines, and keep lists and other information handy.
Set aside time each day to update your lists and schedules. Don’t let the task become a chore in itself; think of it like a routine task such as brushing your teeth, and do it daily so it becomes an established habit.
And a word of caution: smartphones and computers can also turn into a distraction. If you have adult ADHD, you may find yourself spending hours looking at less useful apps or sites. If that’s a frequent trap for you, set a timer for each use or keep the phone off or in another room when you are trying to work.
Just being organized doesn’t mean your work will get done. But a few simple approaches can at least make it easier to do the work.
- Declutter your home and office. Give yourself an appealing work environment and keep important items easily accessible.
- Reduce distractions. This could