Managing Adult ADHD: Tips and Tricks for Success

ADHD can be very stressful and can impact daily life and productivity. It can lead to difficulties with your job, home life, and other relationships. If you have been diagnosed with ADHD, or suspect that you may have it, it is important to learn strategies to manage it. Here are some tips to help you better manage adult ADHD.

1.         Organizing tips for adults with ADHD: Get organized. Use a planner or calendar to keep track of tasks and appointments. Consider using apps or other technology to help with organization.

2.         Goal-setting strategies for adult ADHD: Set goals. Make a list of short-term and long-term goals, and break them down into smaller, more manageable tasks.

3.         Time management techniques for adult ADHD: Take breaks. It's important to take breaks and give yourself time to relax and recharge. This can help you stay focused when you need to be.

5.         Exercise and diet for adult ADHD management. Eat a healthy diet: A healthy diet can help improve focus and attention. Exercise regularly: Exercise has been shown to improve symptoms of ADHD. Aim for at least 30 minutes of moderate-intensity exercise a day, or as approved by your doctor.

6.         Adult ADHD and sleep management: Get enough sleep. Adults with ADHD often have difficulty sleeping, which can worsen symptoms. Aim for 7-9 hours of sleep per night.

7.         Stress reduction techniques for adults with ADHD: Find ways to manage stress. Stress can make ADHD symptoms worse. Find healthy ways to manage stress, such as through meditation, yoga, or exercise.

8.         Behavioral therapy for adult ADHD: Seek support. Consider working with a therapist or coach who has experience working with adults with ADHD. Therapy can be helpful for learning coping mechanisms for adult ADHD. Support from friends and family can also be helpful. You might also consider support groups for adults with ADHD.

9.         Medication management for adult ADHD: Take medication as prescribed. If you are taking medication for ADHD, be sure to take it as prescribed by your doctor.

10.       Be patient with yourself: Managing ADHD can be a challenging process. It's important to be patient with yourself and to remember that it's okay to ask for help when you need it.

Remember, managing adult ADHD is a continuous process and it may take time to find the strategies that work best for you. It is important to be patient with yourself and to not get discouraged if you do not see improvement right away. Consider seeking support from a mental health professional, such as a therapist or counselor, who can help you develop coping skills and a treatment plan. By following these tips and seeking support when needed, you can better manage your adult ADHD.

Where Can I Find ADHD Testing for Adults Near Me?

If you haven’t been diagnosed with ADHD, but suspect you may have it, we can help! We provide ADHD testing for adults. Zephyr Care offers convenient virtual appointments with a Psychologist through our secure telehealth system. We have been providing adult ADHD testing in Nashville for more than 10 years, but now we are able to offer virtual ADHD testing to people in most other states. We also offer ADHD testing for children as well as testing for other concerns such as adult autism testing, child autism testing, and more. Contact us today!

What is the Cost of Adult ADHD testing?

All of our prices are listed on our website.

Author: Heather Joppich, PhD

Dr. Joppich is a Licensed Psychologist and owner of Zephyr Care Mental Health. She specializes in neurodiversity-affirming assessments for autism, ADHD, and mental health concerns.