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Nine Simple Coping Strategies
Even though most people don't outgrow ADHD, people do learn to adapt and live fulfilling lives by developing their personal strengths. With effective combinations of medicine, new skills, and emotional support, people with ADHD can develop ways to control their attention and minimize their disruptive behaviors. They may find that by structuring tasks and controlling their environment, they can achieve personal goals. They may learn to channel their excess energy into sports and other high energy activities. They can identify career options that build on their strengths and abilities. Many have found that simple coping strategies such as the following are especially helpful:
1. When necessary, ask the teacher or boss to repeat instructions rather than guess.
2. Break large assignments or job tasks into small, simple tasks. Set a deadline for each task and reward yourself as you complete each one.
3. 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.
4. Work in a quiet area. Do one thing at a time. Give yourself short breaks.
5. 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.
6. 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.
7. Store similar things together. For example, keep all your Nintendo disks in one place, and tape cassettes in another. Keep canceled checks in one place, and bills in another.
8. Create a routine. Get yourself ready for school or work at the same time, in the same way, every day.
9. Exercise, eat a balanced diet and get enough sleep.
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