Advertising
Advertising

41 Hacks That Help People With ADD/ADHD Work And Feel Better

41 Hacks That Help People With ADD/ADHD Work And Feel Better

Michael Phelps, multiple gold medal winner in swimming, has ADHD. So do many other famous and successful people. If you have this diagnosis, you have good company, and that should give you a mood lift. While researchers and psychiatrists distinguish between ADD and ADHD, the lines between these two diagnoses are often blurred, so do not get too caught up in the differences indicated by one letter.

Wonderful Traits

If you have ADD/ADHD, you should know that you are all of these things:

  1. You generally have above-average intelligence
  2. You are generally highly creative
  3. You tend to think “outside of the box” and have unique solutions to problems
  4. You tend to be highly empathetic and caring
  5. You find joy in even the smallest of pleasures

Challenges

  1. In school you can be disruptive, although this usually dissipates by college
  2. You have difficulty focusing on school work and it may take you longer than most to complete assignments – (both reading and writing)
  3. In the workplace, you may have difficulty focusing on tasks and projects, particularly those that involve many steps or phases.
  4. When you do get immersed in something that really interests or excites you, you ‘zone in’ like no other, and it may be difficult for you to ‘break’ from that activity and change gears.

To meet the challenges you may face, and to let your great qualities shine through, here are 41 hacks to use on a daily basis:

1. Break down all tasks into bite-sized actions.

Every time you have a task that involves more than one step, break it down into one step at a time. Write each step down so you can follow the right sequence.

2. Keep your brain tidy.

If you are distracted by persistent thoughts as you are trying to study or work, get out a piece of paper and write them down. Somehow, writing them down allows you to focus on the task at hand.

3. Keep a to-do list printed out in front of you.

Not just in a file on your computer or somewhere in your planner. You need to have the visual in front of you at all times to keep your focus sharp and to help you accomplish more daily.

4. Always hold onto your to-do list.

Hold onto it until everything is crossed off or until you’ve put incomplete items onto a new list. If you don’t do this, you’ll forget something or lose an important step in a process.

5. Choose only one place for your stuff.

Have only one place where you keep the important stuff – keys, phone, purse or wallet – and this means at both work and at home.

6. Keep your things organized.

Get a basket or nice-looking organizer that is divided into compartments. Label each compartment with the different categories required to organize your important stuff; this will remind you to put everything in the right place.

Advertising

7. Have a calendar or planner with you at all times.

Write down every appointment and meeting. If you do this with an app, you must also put a calendar on your wall with those dates marked in print also, because you need a visual that you’ll see daily.

8. Check everything twice a day.

Check your calendar every night before going to bed and again in the morning when you first wake up. Repetitive reminders will always help.

9. Get yourself isolated when you need to focus.

Get yourself to a quiet isolated place when you need to focus on a task. It should feature either no windows/ windows with shades, and either no noise or just “white” noise. If you can’t block out noise, use earplugs.

10. Use tools to limit your Internet presence.

If you have to use your computer for school or work, get an app/tool to block the Internet or at least your favorite sites while you work.

11. Do not clutter up your work/study space.

Keep your home and work/study space as orderly and uncluttered as possible. Some people work well amid clutter – you don’t.

12. Stack your important things in easy reach.

Stack everything that will be going to school or work with you the next morning in a specific spot, including books, files, keys, phone, and purse/ wallet.

13. Do not become distracted by TV – keep it off.

Speaking of mornings, don’t turn the TV on as you are getting ready for work or school. It’s just too easy to become distracted by the latest events. Listen to the radio on the way to work instead.

14. Put aside your cell phone when you are busy.

Give someone else, whom you trust, the care of your phone while you work on a task or project. Instruct them to answer only calls from family members, in case of emergency

15. Don’t try to work too long.

Take frequent breaks- and MOVE when you take those breaks, especially if you have ADHD. Set a timer for them because it’s good to look forward to the “ding.”

Advertising

16. Don’t let the Internet become a distraction.

Limit your time on the Internet with the help of hotspot software. Give yourself a time frame and use a mobile hotspot app to control your schedule.

17. Harness the power of hyper focus.

If you are totally immersed in a project, do not take a break. There are times when getting “into the zone” is a good thing.

18. If you think of something, write it down immediately.

Have a place in every room for writing important things down as they come to mind. Use a dry erase board, or just a pad of paper. You can consolidate those lists once a day.

19. Get ahead of yourself.

Set all of your clocks ahead and live as though you are 5-10 minutes ahead of everyone else. If you get a bit distracted, you’ll still be on time.

20. Pay all of your bills at once.

Arrange for all bills to be due at the same time. Since usually your mortgage or rent is due between the 1st and 10th of each month, contact all of your creditors and utilities and request the same time frame. Most will oblige.

21. Use technology to keep up with payments.

If you have trouble remembering to pay bills, arrange an automatic payment from your checking account. Your other option is to pay bills online and carefully check your payment history. All banks list everyone you have paid, along with the dates of the last payment. It is easy to check possible cases of fraud.

22. Don’t try to clean daily.

Schedule only one day a week for cleaning. The dirt isn’t going anywhere.

23. Have a medication backup plan.

Carry meds with you or keep a small supply in your desk at work, in case you forget to take them. At some point you’ll remember and you’ll be glad you had the foresight to prepare.

24. Count on loved ones.

Use supportive people like friends and family to remind you of things you need to get done and appointments you have.

Advertising

25. Treat yourself.

Put rewards in place for yourself as you get things done. The bigger the task or project, the bigger the reward should be.

26. Divide up reading assignments.

If you have long reading assignments, divide the book up into sections between now and the due date. Put post-it notes on those divisions, and read each section on a schedule

27. Break big jobs into small tasks.

For long term assignments or projects, divide it up into individual tasks or steps and put each one on that calendar on your wall.

28. Multi-tasking is your enemy.

Stop trying to multi-task. Some people can do this – you cannot, and that’s totally fine. In fact, multi-tasking actually does not do any good for anyone.

29. Use your voice to commit important things to memory.

When someone gives you important verbal information or instructions, and you have nothing to write it down with, repeat it out loud 3-4 times between the time of the instruction and when you are able to get somewhere that allows you to write it down.

30. Always be prepared to take notes.

Carry a pad of paper with you- even just a tiny one- everywhere you go. You can also use an app like Evernote, but you will need to remember to access it at least once a day and get your notes on visible sheets of paper or that calendar.

31. Feeling emotional or stressed? Calm down first.

Do not take on a task or project if you are feeling emotional, especially sad. Wait until you are more even-tempered

32. Fidget respectfully.

If you need to tap, jiggle your leg, or do something similar as you work or sit in a meeting, do so as unobtrusively as possible so you don’t disturb others. Explain to others that it helps you to focus.

33. Purge.

Don’t hoard. If you have finished a project or task, take all of that paperwork you were using and get rid of it.

Advertising

34. Walk and talk.

When you are engaged in important phone conversations, pace as you talk. You will stay more focused if you do.

35. Pause before speaking.

Come up with a signal that you give yourself before you say something in class or in a meeting. It can be as simple as putting your finger to your lips. This will remind you to think before you blurt something out that you may regret later.

36. Embrace the sticky note.

Get a lot of post-it notes. Put your errands, one by one, on post-it notes and stick them on the dashboard of your car. As you finish each errand, get rid of the post-it note. It will feel good to do that!

37. Use colors to set priorities.

Put color-coded post-it notes on your wall calendar to prioritize your tasks. Red notes could signify urgent tasks, and so on.

38. ADHD does not define you.

Remind yourself of all of your strengths and talents, and do so often. Justin Timberlake, Jamie Oliver, Richard Branson and even Ryan Gosling struggle with the same things that you do!

39. Don’t let your active brain cheat you out of sleep.

If you wake up in the middle of the night because of thoughts running through your head, turn on the light, write them down on a piece of paper on your nightstand, and go back to sleep.

40. Go with the flow when you can.

Let yourself be distracted when it doesn’t matter. It’s okay to stop doing the dishes if you hear something on TV you want to watch and listen to.

41. Laughter is a great thing.

Find humor in your ADD and joke about it. You’ll feel better.

Having ADD or ADHD is both a blessing and a curse. Yes, you are destructible; yes you are “antsy”; yes, you may have more difficulty focusing in order to complete tasks. But you are also a person whose brain is in ‘rapid fire’ mode a lot more frequently than most others, and that allows you to be a creative problem solver! Using these hacks will help to minimize your ‘curses’ and maximize your blessings.

Featured photo credit: WarmSleepy via flickr.com

More by this author

22 Creative Ways to Make Money (Simple and Effective) 20 Things Only Parents Of Children With Dyslexia Would Understand 9 Simple Tips to Make Your WordPress Blog Faster 11 Curious Facts About Baseball That You Didn’t Know 10 Strategies to Reduce And Repay Your College Debt

Trending in Health

1 How to Stay Calm and Cool When You Are Extremely Stressful 2 10 Reasons Why You Should Get Naked More Often 3 The Common Causes of Sleep Problems (And How to Fix Them Fast) 4 Seriously Stressing Out? The Complete Guide to Eliminate Work Stress 5 How to Quit Drinking for a Healthier Body and Mind

Read Next

Advertising
Advertising

Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

Advertising

3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

Advertising

Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

Advertising

Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

Advertising

8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

Read Next