Being diagnosed with ADHD, whether in childhood or as an adult, is a lifelong diagnosis that often requires medication, behavioral therapy, and lifestyle changes to support one’s daily functioning.
Below, we have compiled a comprehensive list of proven ADHD strategies for adults to help you stay organized, manage time, improve sleep, and positively cope with stress.
Understanding Adult ADHD
Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder that often first appears during childhood (even if the signs go unnoticed until adulthood). It is characterized by several symptoms such as inability to focus, trouble planning and organizing tasks, forgetfulness, daydreaming, and losing things easily.
According to the CDC, 15.5 million adults in the US are diagnosed with ADHD, and growing research confirms that genetics plays a primary role in its development [1]. ADHD affects several regions of the brain that control executive functioning tasks such as planning, organizing, and impulse control. Adults with untreated ADHD may struggle to function at work, pay their bills on time, clean and organize their homes, and manage relationships.
The challenges associated with ADHD can increase the risk of developing a co-morbid disorder, such as depression, anxiety, and substance abuse.
The ADHD Brain
ADHD brains are thought to lack norepinephrine, a neurotransmitter that goes hand-in-hand with dopamine, responsible for pleasure, motivation, and behaviors. This is thought to interfere with the dopamine reward pathways in the brain, changing how ADHD brains receive reward and pleasure. Experts have linked lower levels of dopamine and norepinephrine to symptoms such as inattention, lack of motivation, restlessness, and impulsivity.
The structure of the ADHD brain also differs from a non-ADHD brain in several regions, including [2][3]:
- Frontal Cortex: This region regulates emotions, attention, and behaviors. Studies have found that in ADHD, the frontal cortex matures more slowly, is smaller in volume, and has altered connections with other brain regions.
- Limbic Regions: This system influences emotions, particularly those related to decision-making. Research has found that people with ADHD have reduced grey matter volume in this region, which may contribute to inattention and poor decision-making.
- Basal Ganglia: A small set of subcortical nuclei in the brain that plays a key role in habit formation, motivation, pleasure-based behaviors, and motor learning. Studies found structural differences in the basal ganglia of ADHD brains, such as reduced volume and altered shape.
Common Treatment Approaches for ADHD
Medication: ADHD medications known as stimulants or amphetamines influence neurotransmitters like dopamine, epinephrine, and norepinephrine. These chemicals play a role in attention and focus, improving symptoms such as inattention, hyperactivity, and impulsivity. Common ADHD medications include Adderall, Vyvanse, Concerta, and Ritalin.
Therapy: Mental health therapies such as Cognitive Behavioral Therapy (CBT) and Mindfulness-Based Stress Reduction can support adults with ADHD overcome challenges, set goals, repair strained relationships, or treat other mental health disorders commonly found in ADHD patients, such as depression and anxiety. Neurofeedback is also growing as a treatment for ADHD, teaching patients how to regulate brain activity (increasing beta waves associated with focus) and decreasing theta waves (associated with inattention)[4].
Effective Strategies for Managing Adult ADHD
Although medication and therapy can make a significant difference in brain functioning, adults with ADHD must implement lifestyle changes as well. These can improve treatment and medication outcomes, reduce symptoms, and improve overall emotional well-being.
Time Management and Productivity
Adults with ADHD often struggle with procrastination and time blindness. Examples may include showing up late to work or events, struggling to finish work tasks, or paying bills on time.
A few tips for managing time and increasing productivity in adults with ADHD include:
- Use a dry-erase board or simple pen and paper to keep track of daily tasks. Sometimes, overcomplicated planners or tools can cause more disorganization or frustration in individuals with ADHD. Keep it simple and focus on the tasks at hand for the day.
- Color Coding: Many patients with ADHD are visually oriented and benefit from using colors, charts, or visual graphs to help them manage time, remember projects, and increase productivity.
- Breakdown Tasks: Focusing on large goals or tasks can feel overwhelming and lead to procrastination or avoidance. Make mini goals and steps to achieve the large target goal.
- Try out different routines and find what works for you. Hundreds of books, websites, and guides provide recommendations for how to manage time and increase productivity. However, people with ADHD often require an individualized approach. For example, if you naturally have more energy in the evenings, use that time to clean the house or take care of necessary chores. If you work better in time blocks (taking a dedicated hour or so to work on a specific task), set your day up like that if you can.
Improve Focus
ADHD brains often feel understimulated, which can cause restlessness, inability to concentrate, and fidgeting. This can make staying engaged in important conversations or retaining essential information difficult.
Some tips to improve focus include:
- Make tasks less boring. Set a timer and turn a task into a competition for yourself, reward yourself at the end of each task you get done, or listen to music or a podcast while completing projects.
- Keep yourself stimulated. People with ADHD often focus better when multitasking or are stimulated. Consider using a fidget toy or doodling. This can help distract the restless mind and improve concentration.
- Positive Self-Talk: Practice self-awareness and discipline. Give yourself verbal reminders when you notice you become distracted. But be kind and compassionate with yourself.
- Keep your phone away during work or study time. Individuals with ADHD are more vulnerable to the quick hits of dopamine smartphones and social media provide, which can be a significant distraction. Consider leaving your phone in a separate room, putting it in a lock box, or turning it off.
Mindfulness and Stress Reduction
Stress can worsen symptoms of ADHD. Below are a few ways for adults with ADHD to practice stress management and improve their emotional well-being:
- Daily exercise helps keep the brain stimulated and fight off feelings of restlessness. Research has found that aerobic exercises such as running, cycling, and swimming are especially beneficial to reduce symptoms of ADHD, and improve focus [5].
- Breathwork, guided meditations, and body scans can help ease an overstimulated nervous system and reduce anxiety, a common complaint in patients with ADHD.
- Be kind and give yourself grace. Many adults with ADHD tend to feel frustration, anger, and shame when it comes to their disorder. However, it’s important to remember that this is a neurological condition, not a moral flaw. Learn to accept the highs and lows, use humor, or connect with others who have ADHD and share relatable stories.
- Engage the senses and use body-based strategies to de-stress. These include listening to music, taking a bubble bath or hot shower, cuddling with a pet, gently stretching or yoga, massage, creating art, gardening, or doing a craft with your hands.
Sleep Hygiene
ADHD affects circadian rhythms and melatonin production, making it difficult to consistently fall and stay asleep. This problem is worsened for adults who are taking ADHD stimulant medication. Sleep is essential for the brain to function properly, feel creative, and energized.
Some tips for adults with ADHD to improve their sleep hygiene include:
- Avoid caffeine in the afternoon and evenings
- Keep a cool room (the ideal temperature to fall asleep is 65°to 68°)
- Try a natural remedy such as melatonin, valerian root, or ginger tea
- Use a weighted blanket to relax the nervous system
- Listen to music, binaural beats, or white noise
- Only use your bed for sleep, resting, sex, or activities like watching movies. Avoid spending time during the day in your bed or working from your bed.
- Some states provide medical marijuana or CBD to support ADHD-related anxiety or sleep-related mental health issues. Speak with your doctor or mental health provider to explore your options.
Balanced Diet
There’s no clear scientific evidence that ADHD is caused by diet or nutritional problems. However, research has shown the importance of diet on brain health and that certain foods may play a role in increasing or reducing symptoms of ADHD in some adults.
- High-protein diet, such as lean meats, eggs, cheese, and beans maintains blood sugar levels and supports cognitive functions.
- Complex Carbohydrates, found in fruits and vegetables such as lentils, sweet potatoes, peas, oranges, kiwis, and pears, provide steadier energy and prevent post-meal crashes.
- Omega-3 fatty acids, found in salmon, other cold-water fish, olive oil, and walnuts, support long-term memory, problem-solving, and increased focus. These fatty acids protect cell membranes and even have anti-inflammatory properties.
- Avoid sugary, processed foods filled with simple carbs such as soda, corn syrup, frozen foods that come in boxes or bags, foods high in white flour (cookies, cakes, brownies). These can increase inflammation and worsen symptoms of ADHD.
A Holistic Approach To ADHD Treatment at Maple Mountain Mental Health and Wellness
Whether through therapy, medication, or holistic practices, recovery is within reach. We understand the complex nature of neurodivergent disorders and offer comprehensive ADHD treatment. Maple Mountain Mental Health & Wellness Center has a compassionate team of clinical psychiatrists and experienced therapists who are here to help you effectively manage ADHD. Healing starts with taking the first step.
Reach out to our Admissions team today.
References
[1] Data and Statistics on ADHD. 2024. CDC.
[2] Gehricke, JG. The brain anatomy of attention-deficit/hyperactivity disorder in young adults. 2017. National Institute of Health.
[3] Shaw, P. Mapping the Development of the Basal Ganglia in Children with ADHD. 2023. National Library of Medicine.
[4] Enriquez-Geppert, S. Neurofeedback as a Treatment Intervention for ADHD. 2019. PubMed.
[5] Exercise and ADHD. CHADD.
