Top 10 Tips for Someone with AD(H)D

1. Use a digital calendar or physical planner

These can help you keep track of appointments and deadlines of assignments
whether you are working or studying. You can also set up automatic reminders
for scheduled events.

 

2. Plan time for organising your desk if you are at work

We recommend putting aside 5 – 10 minutes a day to organise your desk. Try
storing objects in shelves or draws in your desk to minimise clutter.

 

3. Carry a card to alert others of your AD(H)D

Like autism and dyspraxia, there are cards that you can purchase online to inform
others of your AD(H)D. A good Etsy Shop to purchase them from is
SapphireCardsLtd.

 

4. Switch off your phone

Doing this whilst studying or working helps minimise distractions.

 

5. Explain your situation to family and friends

If you blurt things out or do impulsive things that appear to upset your family and
friends, explain to them that you sometimes do these things without thinking
about it. If someone tells them you’ve hurt their feelings, apologise to them.
You can also tell these people how you feel and explain how you deal with your
AD(H)D. Leaning onto them for support and being open about your experiences
can be very beneficial.

 

6. Exercise or practice relaxation and meditation techniques

Physical exercise can help reduce stress and anxiety, ‘improve impulsive control
and reduce compulsive behaviour.’ It can also make the brain produce similar
effects to AD(H)D medication by releasing ‘chemicals called neurotransmitters,
including dopamine, which help with attention and clear thinking.’
Relaxation and meditation techniques also help people with AD(H)D ‘train their
attention and focus better.’

 

7. Eat healthily and try to cut out certain foods

Try to avoid foods that are high in sugar and contain artificial flavours and colours
because these tend to worsen AD(H)D symptoms in both children and adults.

Eat foods that are rich in protein such as lean meat, fish, ‘low-fat dairy products’
or vegetarian and vegan alternatives because protein helps the brain produce
neurotransmitters. Protein can also help regulate blood sugar and reduce
hyperactivity and impulsivity, likewise with complex carbohydrates such as whole
grain rice, pasta and bread.

Omega-3 oils and vitamins and minerals such as B vitamins, multivitamin
supplements, zinc, iron and magnesium can also help with AD(H)D symptoms.

 

8. Use AD(H)D-friendly cooking tips

If you struggle to cook, then you can invest in meal kit subscription boxes such as
HelloFresh, Mindful Chef and Guosto in the U.K., although Jessica McCabe from
the YouTube channel uses Blue Apron, which is only available in the U.S.A., in
her ADHD Friendly Cooking Tips (Or, How to Not Start Kitchen Fires) video. They
come with most of the ingredients you need as well as recipe cards with easy-to-
follow steps (Blue Apron ones come with tick-boxes with each step or if you
subscribe to HelloFresh you can use the app as you cook along and photographs
of each step as well as the finished product.) If you go away on holiday, then you
can skip the boxes.

Whether you use meal kit subscription boxes or buy ingredients from the shop for
cooking, some useful tips to follow include allowing more time than the overall
preparation time says and filling the sink or sink bowl with hot soapy water for
washing up as you go along and using a timer for preparation time and cooking
time. If you buy ingredients from the shop, you can make meals where you cook
everything together such as in a slow cooker/crock pot or on a large baking tray
to make a sheet pan/traybake dinner. You can also use labels to keep track of
when you open food items and you can write down their best before or use by
dates.

 

9. Create a daily routine and make it enjoyable for you

A good example of this would be checking your calendar and/or planner first thing
in the morning so that you can check what you have planned for the day ahead.
In the evening, you can set aside time for having a bath or a shower and brushing
your teeth. If necessary, you can prepare yourself the day after such as packing
your bag for school, college, university or work for instance.

 

10. Accept your reality

Tell yourself that your life will be different from other people’s due to your
AD(H)D. Life is about your feelings as well as setting goals and
accomplishments. Try not to compare yourself to others and focus on your
happiness before you think of doing anything else.

 

Sources:

HelpGuide Tips for Managing Adult ADHD:
https://www.helpguide.org/articles/add-adhd/managing-adult-adhd-attention-
deficit-disorder.htm

TeensHealth ADHD: Tips to Try:
https://kidshealth.org/en/teens/adhd-tips.html

Etsy SapphireCardsLtd ADD Awareness Medical Card:
https://www.etsy.com/uk/listing/775525167/add-awareness-medical-card-pvc-
plastic?ref=shop_home_active_7

Etsy SapphireCardsLtd ADHD Awareness Medical Card:
https://www.etsy.com/uk/listing/647121711/adhd-awareness-medical-card-
personalised?ga_order=most_relevant&ga_search_type=all&ga_view_type=galle
ry&ga_search_query=adhd+awareness+card&ref=sr_gallery-1-
2&organic_search_click=1

WebMd Adult ADHD and Exercise:
https://www.webmd.com/add-adhd/adult-adhd-and-exercise#1

ADDitude’s article about healthy eating for ADHD:

Why Sugar is Kryptonite: ADHD Diet Truths

Penelope Lola’s My Tips and Tricks on Living with ADD Attention Deficit Disorder
on YouTube: https://www.youtube.com/watch?v=nGdIzC-Jzhg

How to ADHD’S ADHD Friendly Cooking Tips (Or, How to Not Start Kitchen
Fires) on YouTube: https://www.youtube.com/watch?v=-DjgPAY1VEg

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