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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.

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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.”

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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.

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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.

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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

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Last Updated on January 15, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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