Management of Attention Deficit Hyperactivity Disorder

Adult attention deficit hyperactivity disorder (ADHD) is a mental health disorder that includes a combination of persistent problems, such as difficulty paying attention, hyperactivity, and impulsive behavior. ADHD in adulthood can lead to unstable relationships, poor school or work performance, low self-esteem, and other problems.

Some people with ADHD have fewer symptoms as they age, but some adults continue to have key symptoms that interfere with daily functioning. In adults, key features of ADHD can include difficulty paying attention, impulsivity, and restlessness. Symptoms can range from mild to severe.
Many adults with ADHD don't know they have it - they just know that everyday tasks can be a challenge. Adults with ADHD may have difficulty concentrating and prioritizing, leading to missed deadlines and forgetting meetings or social plans. The inability to control impulses can range from impatient waiting in line or driving in traffic to mood swings and outbursts of anger.
Symptoms of ADHD in adults can include:
Impulsivity Disorganization and problems prioritization Poor time management skills Problems concentrating on a task Unable to multitask with stress Almost everyone has some similar symptoms of ADHD at some point in their life. If your problems have been recent or happened only occasionally in the past, you probably don't have ADHD. Attention-deficit hyperactivity disorder is only diagnosed when symptoms are severe enough to affect multiple areas of your life. These persistent and disruptive symptoms can be traced back to childhood.
Fortunately, there are skills you can learn to help manage symptoms of ADHD. You can improve your daily habits, learn to recognize and use your strengths, and develop techniques that will help you be more productive, stay organized, and interact better with others. others. Part of helping yourself can also include talking to others to help them understand what you're going through.

Medicines do not cure attention deficit hyperactivity disorder; the drug relieves symptoms of ADHD while it works. Therefore, it does not look like an antibiotic that can cure a bacterial infection, but like an eyeglasses that only improves vision while wearing eyeglasses.
The drugs that most effectively improve the core symptoms of ADHD seem to primarily and directly affect certain neurotransmitters (brain molecules that facilitate the transmission of messages). from one neuron [brain cell] to another). The neurotransmitters involved are dopamine and norepinephrine. Both neurotransmitters appear to play a role in the focus and behavior symptoms of ADHD. Doctors cannot know in advance which drugs will work best for a particular patient without trying them. Doctors will try drugs to find out what works best for each individual and in what dosage. Trials usually begin with a low dose that is increased gradually over a 3–7 day period until clinical benefit is achieved.

3.1. Organize your work, workspace To organize your room, home or office, start by sorting through your things, deciding which items are needed and which can be stored or discarded. To stay organized, get in the habit of taking notes and writing lists.
Make space: Ask yourself what you need every day and find bins or cupboards for things you don't need. Designate specific areas for things like keys, bills, and other items that can be easily misplaced. Throw away things you don't need. Use a calendar app or a day planner: Effectively using a day planner or the calendar on your smartphone or computer can help you remember appointments and deadlines. With an electronic calendar, you can also set up automatic reminders so that scheduled events are not forgotten. Use lists and notes to keep track of regularly scheduled tasks, projects, deadlines, and appointments. If you decide to use a daily planner, keep all your lists and notes within it. You also have many options to use on your smartphone or computer. Search for a "to-do" app or task manager. Deal with it now: You can avoid distractions, clutter, and procrastination by tidying up papers, cleaning up clutter, or returning missed calls immediately, not some time in the future. future. If a task can be completed in two minutes or less, do it on the spot, rather than putting it off for later.

3.2. Time Management Trouble with time management is a common effect of ADHD. You may regularly lose time, miss deadlines, procrastinate, underestimate the amount of time you need on tasks, or find yourself doing things in the wrong order. Many adults with ADHD spend too much time on one task — called “hyperfocus” — and do nothing else. These difficulties can make you feel frustrated and incompetent, and make others impatient. However, there are solutions to help you manage your time better.
Adults with attention deficit disorder often have a different perception of the passage of time. To tune into your sense of time with people, use the oldest trick: the clock.
Use a visible wrist or wall clock to help you keep track of the time. When you start a task, note the time by saying it out loud or writing it down. Use a timer. Allocate a limited amount of time to each task yourself, and use a timer or alarm to notify you when the time is up. For longer tasks, consider setting a regular alarm to keep you productive and aware of the passing of time. Give yourself more time than you think you need. Adults with ADHD are notoriously bad at estimating time to do something. For every thirty minutes you think you'll have to get somewhere or complete a task, give yourself a stepping stone by adding ten minutes. Plan to arrive early and set reminders. Write down your appointments fifteen minutes earlier than they actually are. Set up reminders to make sure you're on time and make sure you have everything you need ahead of time so you don't have to rush through your keys or phone when it's time to go. 3.3. Prioritization Tip Because adults with ADHD often struggle with impulse control and jumping from topic to topic, completing tasks can be difficult and projects can be difficult. Large projects can seem overwhelming. To fix this:
Decide what to tackle first. Ask yourself what is the most important task you need to accomplish, then order your other priorities after that task. Take everything one by one. Break down large projects or tasks into smaller, manageable steps. Continue working. Avoid drifting by sticking to your schedule, using a timer to enforce it if needed. 3.4. Learning to Reject Impulsivity can cause adults with ADHD to agree to too many projects at work or to engage in too many social interactions. But a packed schedule can make you feel overwhelmed, tired, and affect the quality of your work. Saying no to certain offers can improve your ability to complete tasks, keep social appointments, and live a healthier lifestyle. Check your schedule before agreeing to a new job.
3.5. Put an end to distractions When you have attention problems, where you work and what's around you can dramatically affect how well you can get things done. Let your co-workers know you need to stay focused and try these techniques to reduce distractions:
Where you work is what matters. If you don't have your own office, you can bring your work to an empty office or meeting room. If you're in an auditorium or conference, try sitting close to the speaker and away from the people conversing during the meeting. Minimize outside noise. Point your desk toward a wall and keep your workplace clutter-free. To prevent interruptions, you can even put up a "do not disturb" sign. If possible, turn off email and social media during certain times of the day, or even log out of the internet altogether. If noise distracts you, use noise-cancelling headphones or a sound machine Save big ideas for later. All those great concepts or random thoughts that just pop into your head and distract you? Write them down on paper or on your smartphone to review later. Some people with ADHD like to schedule time at the end of the day to go through all the notes they've taken. 3.6. Stretching Your Attention As an adult with ADHD, you have the ability to focus — it's just that you may have trouble keeping that focus, especially when the activity isn't your own. movement that you find particularly attractive. Boring meetings or lectures are tough for anyone, but for adults with ADHD, it's a big challenge. Similarly, going in multiple directions can also be difficult for people with ADHD. Use the following tips to improve your concentration and ability to follow instructions:
Get information in writing. If you are attending a meeting, lecture, seminar, or other meeting that requires close attention, request advance copies of relevant documents — such as the agenda or paper outline. preach. At the meeting, use written notes to guide you to actively listen and take notes. Writing as you listen will help you focus on the speaker's words. Move around. To avoid restlessness and anxiety, go ahead and move — at the right times, in the right places. For example, as long as you don't disturb others, try squeezing an elastic ball during a meeting.

3.7. Exercise and spend time outdoors Exercise is perhaps the most positive and effective way to reduce ADHD and attention deficit hyperactivity disorder. Exercise can reduce stress, improve mood and calm the mind, helping to remove excess energy and aggression that can get in the way of relationships and make you feel settled. Choose a vibrant and fun sport that you can stick with, such as a team sport or exercising with a friend.
Increase stress relief with outdoor exercise — people with ADHD often benefit from sunshine and green surroundings.
Try relaxing forms of exercise, such as walking, yoga or tai chi. In addition to reducing stress, they can teach you to better control your attention and impulses.
3.8. Get more sleep Sleep deprivation can increase symptoms of ADHD in adulthood, impairing your ability to cope with stress and stay focused during the day. Simple changes to your daytime routine will help you ensure a good night's sleep.
Avoid caffeine late in the day. Exercise intensely and often, but do not exercise within an hour of bedtime. Create a quiet “before bed” routine, including taking a hot shower or shower right before bed. Stick to a regular sleep-wake schedule, even on weekends. 3.9. Healthy eating Although unhealthy eating habits do not cause ADHD, a poor diet can worsen symptoms. By making simple changes to what you eat and how you eat, you can dramatically reduce your levels of distraction, hyperactivity, and stress.
Eat several small meals throughout the day. Avoid sugar and junk food as much as possible. Make sure you include healthy protein in every meal. Aim to eat a few servings of fiber-rich whole grains each day. 3.10. In addition to reducing stress, regular mindfulness meditation can help you better resist distractions, reduce impulsivity, improve focus, and have better emotional control. Because ADHD symptoms can make meditation challenging for some adults with ADHD, it's a good idea to start slowly. Meditate for short periods of time and gradually increase the duration as you become more comfortable with the process and are better able to maintain focus. The key is then to draw on these mindfulness techniques and apply them to your daily life to keep you on track.

Reference source: mayoclinic.org