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Useful Coping Strategies for Teens and Adults with ADHD
While there is no cure for ADHD, it is a treatable disorder. There are therapists who are especially experienced at helping people who have ADHD. Therapy provides a safe, comforting, and confidential setting in which to receive the kind of help and understanding that can best assist in coping with ADHD and the effects the many symptoms can have on everyday life. In addition, teens and adults with ADHD may find it useful to engage some of the following coping strategies:
- When necessary, ask the teacher or boss to repeat instructions, rather than guess.
- Break large assignments or job tasks into small, simple tasks. Set a deadline for each task and reward yourself as you complete each one.
- Each day, make a list of what you need to do. Plan the best order for doing each task. Then make a schedule for doing them. Use a calendar or daily planner to keep yourself on track.
- Work in a quiet area. Do one thing at a time. Give yourself short breaks.
- Write things you need to remember in a notebook with dividers. Write different kinds of information like assignments, appointments, and phone numbers--in different sections. Keep the book with you all of the time.
- Post notes to yourself to help remind yourself of things you need to do. Tape notes on the bathroom mirror, on the refrigerator, in your school locker, or dashboard of your car--wherever you're likely to need the reminder.
- Store similar things together. For example, keep all your computer disks in one place, and tape cassettes in another. Keep canceled checks in one place, and bills in another.
- Create a routine. Get yourself ready for school or work at the same time, in the same way, every day.
- Exercise, eat a balanced diet, and get enough sleep.
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