Do you suffer from attention-deficit/hyperactivity disorder (ADHD)? ADHD can make you feel overwhelmed, distracted, and impulsive — like you’ve lost control of your life. The good news is you can regain control.
What are the symptoms of ADHD?
Symptoms of ADHD can include:
- Trouble concentrating
- Restlessness
- Impulsiveness
- Disorganization
- Frequent mood swings
These symptoms can make it difficult to live a happy and productive life, but you can learn how to manage them.
What’s the difference between ADHD and ADD?
You’ll often hear these two terms used interchangeably. Attention-deficit/hyperactivity disorder (ADHD) and attention-deficit disorder (ADD) were once two different conditions, but they now refer to the same condition. ADHD is the current and preferred terminology.
ADHD makes time management a tricky business
Are you constantly late for work and social events? No matter how much of a head start you give yourself, you just can’t seem to to beat the clock. It’s important to realize this has nothing to do with laziness. Persons with ADHD are prone to distractibility and can easily lose track of time.
The good news is that you can learn to better manage your time. Part of the answer may lie in your pocket — your smartphone. Use your phone’s calendar to set reminders to alert you of upcoming events. Set two reminders: one a few days before the event and a second one an hour before the event. Technology can be a great tool for managing your ADHD, but take care that it doesn’t become another source of distraction.
I feel so distracted and disorganized.”
For people struggling with the symptoms of ADHD, staying focused and organized can be difficult — but it can be done. Just because you have ADHD, it doesn’t mean you can’t still be productive and accomplish your goals.
Here are some tips for staying on task and restoring order to your life:
1. Tidy up Your Workspace
ADHD can make you more prone to distraction, and a messy desk can be a minefield of distraction. Clear your desk of any unnecessary clutter, and you’ll find it much easier to find what you need and focus on the task at hand.
2. Minimize Distractions
To help you focus while you work, block out distracting sounds with music or white noise.
3. Keep a To-Do List
As you receive new tasks or assignments, capture them on a list. It can be a piece paper, a document on your computer, an app on your phone — whichever you’re more comfortable with.
4. Prioritize
Each morning, decide on a handful of important things you want to accomplish that day (the fewer the better). Do these early in the day when your mind and body are fresh — before checking email, social media, or the news. Save mundane tasks for later in the day.
5. Work in bursts
Trying to work 4 straight hours on a project is setting yourself up for failure. Instead, try working for 30 minutes at a time and then taking a 5 minute break. It’s much easier to stay focused for short periods of time.
6. Clean out your inbox
Email is an essential communication tool, but the sheer amount we receive each day can be overwhelming, especially to persons with ADHD. When you have an inbox full of messages, all calling for your attention (“Do this! Buy that!”), it’s hard to know where to start. Try setting aside 15 minutes each day for processing your mail. Go through your inbox and archive the messages you need to keep and delete the ones you don’t.
ADHD can impact your relationships. Have you ever sat through an entire meeting at work and realized you haven’t heard a word? We all daydream from time to time, but for persons with ADHD, paying attention can be real challenge.
Listening is a crucial social skills for building and maintaining fulfilling relationships at home and at work. Put simply, it’s how we connect with people. You can learn to hone your listening skills and, in turn, strengthen your relationships with the important people in your life.
ADHD is nothing to be ashamed of. In a society where “I have ADD” has become a catchphrase, it can be hard to come forward and ask for help with your ADHD. According to the Anxiety and Depression Association of America (ADAA), less than 20 percent of adults with ADHD have received treatment.
The truth is, ADHD is a very real condition can impair the quality of your life. There’s no shame in asking for help.
Let us help you bring your life into focus
At Thriveworks Richmond, we believe your ADHD shouldn’t define you. You’re passionate, hard-working, creative — you deserve to live a calmer, more productive life. You can sharpen your focus on your relationships and on your work. You can become more mindful and enjoy being in the moment. We’re committed to helping you learn these skills and more. It’s time to stop struggling to keep up and start excelling.
