Living with ADHD is no walk in the park. This type of neurodivergence can make it difficult to form habits, concentrate at work, keep track of time, remember to complete important tasks, and the list goes on. To make matters worse, the people closest to you may not understand how much ADHD affects you or know how to support you properly. As a result, ADHDers can be on their own when it comes to figuring out how to cope. Luckily these 8 tips can help make it easier to not only survive, but also thrive.
1. Fed Is Best
ADHDers often struggle to decide what to eat and may forget to fix themselves meals altogether. Due to these challenges you face at dinner time, it’s important to remember the adage “fed is best.” Trying to plan, shop for, and cook elaborate meals may be setting yourself up for failure. It’s usually better to keep easy snacks and meals that require little preparation on hand. Ready-to-eat foods like fruit, cheese sticks, charcuterie snack packs, and bagged salads are quick hunger-crushers.
Additionally, healthier frozen meal options like Lean Cuisines and Healthy Choice bowls are great in a pinch. To save money, you could also try cooking a large batch of a recipe on a day when you have enough executive function. Freezing the leftovers will help you get through times when you’re low on energy. Meals like soups, stews, and casseroles usually reheat well and are relatively simple to prepare.
2. Learn About ADHD
You can’t learn to cope with ADHD unless you’re an educated patient. Do some research on the symptoms of ADHD and potential management strategies you could try. Social media sites like TikTok and Instagram can be a good place to connect with other ADHDers and learn from their experiences. YouTube channels like How To ADHD also release fun, educational videos about neurodivergence.
However, keep in mind that the information presented on social media platforms may not always be medically accurate, so take it with a pinch of salt. Make sure to fact-check and consult reliable sources like the National Resource Center on ADHD and ADDitude Magazine. Healthcare providers like your doctor and therapist are also excellent resources.
3. Use ADHD Management Tools
There are a variety of ADHD management tools that can help you work with your brain instead of against it. For example, playing with fidget toys during an important phone call can help you channel your hyperactivity and make it easier to focus. Assistive tech like Goblin Tools, which breaks down big tasks into a series of smaller steps, can also be useful.
If you need to write a report for work while you’re feeling restless, try taking a walk and using a speech-to-text app to capture your thoughts. Listening to certain types of music may also improve your concentration. Having trouble keeping up with chores at home? Consider getting a robot vacuum to take care of some of the work for you. Finding alternate ways of doing things (and tools to help you accomplish tasks in your own way) is one of the keys to coping with ADHD.
4. Create a Dopamine Menu
According to ADDitude Magazine, research has shown that ADHD brains have lower levels of dopamine. This may cause ADHD folks to waste lots of time on unproductive, unsatisfying activities in an attempt to increase their dopamine, such as doom scrolling on social media or mindlessly shopping online.
To help you choose more restorative sources of self-care, ADDitude suggests making a “menu” of dopamine-boosting activities that are good for your well-being. For example, going for a walk or run improves your fitness and gives you a hit of feel-good brain chemicals. Working on a hobby, journaling, or listening to an educational podcast are also positive ways to spend your free time that can elevate your dopamine levels. Creating this list and displaying it somewhere prominent will hopefully help you choose a more fulfilling activity the next time you’re feeling bored.
5. Overcome ADHD Paralysis
According to Cleveland Clinic, people with ADHD often feel frozen or paralyzed when faced with an important task or decision. ADHDers can also get stuck in unhelpful behavioral loops that are hard to break out of, such as scrolling for hours on social media. One coping strategy that can help you overcome this paralysis is to take a small step in the right direction.
Thinking about all the tasks on your to-do list can be overwhelming. Instead of overloading yourself, just focus on the next step you need to take. For example, if you have to get off social media and get ready for work, the first thing you should work on is simply turning off your phone. Then you can shift your energy to getting off the couch. It may seem silly, but focusing on one small action at a time can reduce your overwhelm and help you make forward progress. Once you complete a few steps and get the ball rolling, you’ll gain some momentum and hopefully find it easier to accomplish the bigger task at hand.
6. Try Body Doubling
Coping with ADHD can be easier if you find a friend to “body double” with, which involves performing tasks at the same time as someone else. Seeing another person be productive can motivate you to complete the items on your to-do list. You can also check in with each other occasionally to report your progress and maintain accountability.
You don’t necessarily need to be in the same room as your body double—sometimes video chatting with your cameras on is good enough. In a pinch, productivity YouTube videos can even put you in the right headspace to get work done.
7. Keep Track of Belongings
ADHD can make it difficult to remember where important things are, such as your keys or wallet. Organizing your home in an ADHD-friendly way can help you keep track of your belongings better. Instead of stowing items away in opaque drawers, using clear storage containers allows you to locate the things you need at a glance. Creating a “drop zone” right by your front door can prevent you from misplacing your keys and shoes.
If you’re always losing your cell phone, try enabling the “find my phone” feature so you can track its location. Additionally, consider placing an AirTag or other GPS tracker on valued belongings that would be hard to replace if lost.
8. Don’t Beat Yourself Up
People with ADHD can be very sensitive to criticism and rejection. When you mess up and receive negative feedback, your natural tendency may be to beat yourself up. However, it’s important to take accountability for your mistakes without being overly hard on yourself. Berating yourself can get you into a negative cycle of shame and damage your self-esteem. You can apologize for your mistakes and resolve to do better next time without all the harsh self-criticism.
ADHD Is Tough, But So Are You!
Coping with ADHD can be difficult, especially if you don’t have the right tools and management plans in place. However, trust that your personal strength will carry you through the extra challenges you face. According to Medical News Today, research has shown that people with ADHD are usually very self-aware and resilient. Brighter days are sure to come if you keep searching for strategies to improve your ADHD symptoms.