5 Tips for Adults Trying to Manage ADHD

Feeling overwhelmed, daily distractions, the inability to focus, and a lack of organizational skills make life much more difficult for adults with ADHD. While the symptoms of the condition can be a lot to handle, there are ways to manage and cope with them. If you’re an adult with ADHD, hope isn’t lost! Keep reading for 5 tips to better manage your ADHD so that you can be the best version of you.

  1. Accept Who You Are

Living with ADHD doesn’t make you any less capable or deserving than someone else. While you may find it harder to meet deadlines or to stay focused on a task, this doesn’t make you any less of a person. But, it’s important to accept yourself for who you are.

It’s just as important that you understand your limitations and know what causes the symptoms of ADHD to further manifest themselves. For some, simply being diagnosed with ADHD can be a relief. Knowing why it’s so hard to focus and why you’re impulsive at times can be a relief. By accepting who you are and knowing your shortfalls, you can better help others accept you for you.

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  1. Exercise Daily

Making time for daily exercise is important for all people. But, if you suffer from ADHD, you’ll want to definitely embrace daily physical activity. Exercise decreases excess energy, increases your ability to focus, reduces stress, and keeps depression and anxiety at bay. The physical and mental benefits associated with daily exercise minimize the impacts of ADHD.

But, finding the time to work out can be hard. If you’re like most people, you feel like your schedule is already jam-packed and overwhelming. The good news is that exercise can be effortless. Take the stairs instead of the elevator. Stretch and do a small workout at your desk. Take time throughout the day to get up and walk around. Exercise doesn’t have to take up hours of your time.

Another option to conveniently squeeze in a work out is to purchase exercise equipment for your home. Choose between a treadmill, elliptical, or choose from the best rowing machines to work out in the comforts of your home.

  1. Prioritize and Organize

Living with ADHD can make each day seem very overwhelming. From meeting deadlines to staying focused on a big project, the workplace can be a minefield of issues. As someone with ADHD, one of the first skills you’ll want to master is the ability to prioritize. Create a system that allows you to prioritize all of your tasks throughout the day. Know what needs to be accomplished and tackle the tasks that need to be done first. You can then cross items off your list and feel accomplished.

Another important factor in being successful with ADHD is to stay organized. Use folders and colors to manage paperwork and tasks. Use a daily planner to keep note of your to-dos. It’s also important to be organized physically. Keeping a clean and clutter-free environment can translate into a clutter-free mind.

  1. Consult With a Doctor About Medication Options

ADHD symptoms won’t go away without proper treatment. While you can make healthier decisions such as eating better or moving more throughout the day, treating the root cause of the condition is much more effective. In turn, the lifestyle changes you make will also be more effective.

If you want to get better control of your ADHD symptoms, it’s best to consult with a doctor to learn about the prescription medications that are available. Top treatments for ADHD include Adderall, Vyvanse, Concerta, and Ritalin. Since some of these treatments can be quite costly, you’ll also want to ask about coupons for Vyvanse, Ritalin, or the medication that you’re prescribed. This way you can get the treatment you need without worrying about the cost of medication causing financial stress.

  1. Take Time to Unwind

Life can be a rollercoaster some days, but with ADHD, every day can be an uphill battle. While you may have a growing list of tasks, don’t neglect taking time to unwind and to focus on you. Taking time to de-stress and relax is a must, especially when you’re feeling overwhelmed. Throughout the day, spend a few minutes outside breathing in the fresh air. You could also try yoga or practice breathing techniques to keep yourself grounded. By taking time to unwind, you can minimize the levels of stress and anxiety that you face.


Living with ADHD can be challenging, and while it may be easier to let the condition consume you, it’s important to stay strong. With the right treatment, including prescription medication and healthy lifestyle choices, you can better manage ADHD. Keep these 5 tips in mind to prevent the condition from controlling your life! What other methods have you found effective in managing your ADHD? Leave us a comment in the section below.

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