HANDY TIPS FOR MANAGING ADHD
If you're waiting for an ADHD assessment or not keen on meds, here are some handy tips to make life a little easier.
Let's break it down:
ADHD happens when your brain doesn't make enough dopamine. Dopamine helps you focus and control your impulses (this is known as executive function). So with ADHD you might struggle with:
1) Finding Motivation especially for boring, routine or maintenance tasks. This and other issues relating to Executive Function skills are very common in people with ADHD.
2) Concentrating. Noisy offices, bars or restaurants are the worst!
3) Remembering stuff (like what someone has just told you or where you put your keys). Others describe difficulty with mental arithmetic or telling the time on an analogue clock.
4) Being still. Fidgeting, tapping or having to get up to move around. It can also show as workaholism, restlessness or an inability to stop. Being constantly on the go (physically or mentally) can lead to tiredness, fatigue or even burnout.
5) Impulse control. Must buy all the shoes!
6) Emotions. Emotional outbursts, shutting down or excess sensitivity to rejection or criticism (known as Rejection Sensitive Dysphoria)
7) Losing track of time. Wait, is it 3pm already? While one of the strengths of ADHD is the ability to hyperfocus on interesting activities, the payback can be in losing track of time.
8) Sleep (so tired but can’t sleep!) ADHD impairs the regulation of brain activity and often affects sleep patterns. ADHD can increase the time it takes to fall asleep, the chance of sleep disruptions, and the risk of sleep deprivation. While medication can improve symptoms of ADHD, behavioural changes and a nightly routine can also help individuals sleep better.
But there are tons of ways to tackle these!
RESOURCES FOR PEOPLE WITH ADHD:
Free online resources:
Additude Magazine: https://www.additudemag.com/ Lots of helpful articles and resources
Inflow: https://www.getinflow.io/ Their blog contains lots of short articles on ADHD
ADHD UK: https://adhduk.co.uk/ A helpful UK-focussed website. Some very helpful information about the Government’s Access to Work scheme which can help with free coaching support and funding for reasonable adjustments to the workplace: https://adhduk.co.uk/access-to-work/ .
ADHD Adult UK: https://www.adhdadult.uk/ They run a regular podcast and a Discord server which has some useful areas such as Body Doubling (working quietly alongside other people to help with accountability)
Russell Barkley’s YouTube channel: https://www.youtube.com/channel/UC0tLWu7ljYVFPiZQfHjTMsA Loads of very helpful (though quite scientific) information on here from an expert.
Grab some life hacks:
1) Set multiple alarms in the morning. A morning routine can make a huge difference to the start of the day and can literally be life changing. Use your phone to create a morning routine by setting multiple alarms at different times e.g. 7:00 get up, 7:05 have a coffee, 7:15 get some exercise, 7:45 have a shower, 8:00 eat breakfast, 8:15 brush teeth (or any other combination of activities) 8:20 get ready for work, 8:30 leave for work
2) Get moving. Regular exercise increases brain dopamine levels. Set an alarm, start small and use a motivational tool like the couch to 5k app to help boost the rewards of doing exercise.
3) Keep a gratitude journal. 5 minutes of positivity at the start of the day. List 3 things to be grateful for.
4) Use paper planners (they beat digital sometimes). Many people with ADHD find that using paper based tools (calendars, reminders, planners) can be more helpful than using digital tools, because they’re always visible
5) Try the Pomodoro method. 25 mins work, 5 mins break, repeat 3 times, then break for longer. Improves focus. https://pomofocus.io/
6) Play to your strengths. Focusing on strengths can really help to offset the negative impacts of ADHD e.g. forgetting to do things, letting people down, not remembering what people have said, etc. Try this short strengths questionnaire https://www.viacharacter.org/account/register, then remind yourself every day about one of these you used the day before.
Coaching:
And consider ADHD coaching - it's awesome! A coach can provide support and accountability. Options include:
1) Your GP practice. Many GP practices will have their own health coach. Although they might not have specific ADHD training, they will be able to provide some support.
2) The government’s Access to Work programme can provide mental health support including some coaching. They have also previously helped cover the costs of private ADHD coaching, noise cancelling headphones and workplace support.
3) Private ADHD Coaching. A number of organisations offer specific ADHD coaching:
· https://www.adhdcoaches.uk/.
· https://www.adhd-360.com/adhd-treatment-uk/non-medicated-adhd-treatment/adhd-coach/
Many of these coaches get it because they've lived with ADHD. You may be able to get the costs of this refunded through the Access to Work scheme, and most coaches will offer a free introductory “chemistry” session to try it out.
The key is finding what works for YOU. Don't struggle alone - support and strategies make all the difference.