Self-help can and should be an integral component of your treatment plan for ADHD. While the most effective treatments for this condition will almost certainly involve the assistance of a medical professional, it’s never a bad thing to be involved in your own treatment. There are a variety of different things that you can do after having a positive test for ADHD, some of which won’t be offered by ADHD doctors. Taking steps to manage your symptoms on your own can have an enormous impact on how well you can manage the condition on a day to day basis.
Before we go any further in discussing self-help options, we should mention that before you implement any significant changes, discuss them with your physician. It’s always a good idea to make sure that nothing that you’re trying to do will conflict with any other part of your treatment. Be sure to ask as many questions as you need to understand what your physician is recommending and discuss your self-help strategies with them as well – they may have some ideas about how these efforts can build on what they’re trying to accomplish. Here are eight self-help strategies for ADHD.
#1 – Accept That You Have ADHD
If your ADD test reveals that you have this condition, accept it. There’s no shame in having ADHD and as we can see from the examples of Bex Taylor-Klaus, Justin Timberlake, Terry Bradshaw and other celebrities with ADHD, the condition is also no barrier to success. Coming to terms with your diagnosis also opens the door to taking action, including educating yourself about ADHD, seeking out ADGD doctors and finding treatments that work for you.
#2 – Take Care Of Yourself
One problem that many people with ADHD have is that they become so focused on the task at hand that everything else falls by the wayside – even eating and sleeping. You can cope with this by taking a second periodically to ask yourself if you’re tired, hungry or thirsty throughout the day. Keeping a water bottle and snacks handy can help with this.
Exercise and diet are also very important for managing ADHD symptoms. Regular exercise can help you to sleep better at night as well as making it easier for you to focus in general. Along with a healthy diet, these good health habits make your symptoms much easier to cope with. Making these good habits part of your daily routine can add structure to your life which can help you to keep your condition in check.
#3 – Get The Sleep You Need
Fatigue can make your ADHD symptoms worse. When you’re tired, your memory suffers, as does your attention span and your problem solving faculties. This can be one of the harder self-help strategies to put into action since people with ADD often have difficulty sleeping. It may simply be a matter of changing some of your habits, but others may require a separate course of treatment to resolve.
#4 – Take Notes
When you have an important idea, write it down. The same goes for appointments and to-do lists. In fact, a planner or calendar is a very good thing to have on hand. Organization can be a struggle when you have ADHD, but tools like these can help you to get and stay on track with all of the things you need to do in your day to day life.
#5 – Declutter
Clutter can be overwhelming even to people who don’t have ADHD and an untidy home or office can make it very difficult for people with ADD to get anything done. In order to get what can be a daunting task done, try breaking down de-cluttering into manageable pieces. Do one room at a time, giving yourself 15 or 20 minutes in order to prevent tidying up from becoming an extended struggle of its own.
#6 – Get Help
If you need help, seek it out! If you’re simply not getting certain things done around the house, consider hiring a housekeeper. If you need help getting organized, work with an organizer or life coach. None of these professionals can replace formal therapy, but they can be an incredibly helpful addition to your course of treatment.
#7 – Impulse Control
People who live with ADHD often have a hard time resisting impulsive behavior and addictions, which can cause serious difficulties where ADHD in adults and relationships are concerned. Know your own vulnerabilities and seek out healthier forms of stimulation to keep your mind occupied and engaged.
#8 – Learn To Say No
We all live busy lives and people with ADHD, in particular, tend to take too much on. You may be naturally inclined to want to please others, but part of coping with ADHD (and just having a little time for yourself) is learning to set boundaries and say no sometimes. When you’re not constantly occupied doing things for everyone else, you can take a little time to take care of yourself and more effectively manage your symptoms.