6 Practical Strategies To Thrive With ADHD
Updated: Jun 16, 2023
Written by: Lucie Petrelis, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Navigating a neurotypical world presents significant challenges for the ADHD brain. With the right strategies, individuals with ADHD can better control their day, accomplish their goals, build strong connections, and feel confident and calm about all areas of their lives.
Here are some strategies to thrive when living with ADHD:
1. Brain organization
To achieve order and control, create a daily plan with a small number of clear and doable tasks. Set priorities on what must be done today based on its deadline or any other sense of urgency or importance. Allocate specific blocks of time per category of tasks throughout your day to effectively manage and spread working time vs. resting time. Utilize visual and audio reminders, alarms, and e-calendars, mainly using your phone. Invest in a brain-dump spiral notebook to keep all your thoughts and lists in one place, minimizing multiple checklists flying around your home. Do not hesitate to personalize your notebook to make it more "yours" by adding colors and stickers around your to-dos to give you a nice dose of dopamine! This method will be the tool for you to stay organized, on track, and mostly to feel confident, joyful, and calm about your day.
2. A mountain with a clear view
Overwhelming big-size tasks often lead to procrastination or avoidance. They can feel like a mountain with an invisible tip. Break the task down into smaller, more manageable steps or sub-tasks, celebrating each completion along the way. This approach will help you maintain momentum and provide a sense of accomplishment and joy, boosting motivation and productivity. Always ensure you are clear on the expected outcome for each task and sub-task. Confusion and uncertainty are massive enemies of the ADHD brain, often the root causes of overwhelm, despair, and self-blame for giving up too soon.
3. Creation of a focus nest
To achieve focus, reduce external distractions by using noise-canceling headphones with focus-oriented sounds or music and blocking distractions from websites, apps, and notifications. Take the time to create a dedicated workspace or cozy corner free from clutter and anything bringing you negative emotions. Guarding your focus zone and making it feel like a safe and comfortable nest will improve attention and productivity (Regardless of the level of untidiness of the rest of your home). Add items that will enhance your senses and increase your dopamine levels, such as colors, textures, fabrics, candles, natural sent sticks, dimmed lights, covers, pillows, and plants. Still, try to keep it minimal without overcrowding it. Always use nice cups for drinking your preferred beverage while starting your tasks. Such an environment will help you to enjoy much more any unpleasant task. At some level, this can also be applied in professional settings outside the home.
4. Build a solid internal connection
Explore techniques that help with emotional dysregulation and discomfort and increase presence and calmness. Incorporate mindfulness practices and behaviors such as breathing techniques, a nutrition plan based on your body's unique needs (instead of what is generally considered healthy), regular exercise at an intensity that suits your body, and ensuring good quality sleep. A crucial aspect that will bring an actual inner change is to be open to connecting with yourself in a caring and unconditional way and responding to your emotions and needs without judgment. These factors can significantly impact overall well-being and the effective management of ADHD symptoms.
5. Build strong external connections
Openly communicate with loved ones, colleagues, and friends about your ADHD. Sharing your experience fosters understanding and empathy, reducing misunderstandings and strengthening relationships. Educate others about ADHD, helping them support you in a positive and inclusive manner. Also, be ready to support them in return with their life needs and challenges. The magical aspect of opening up to others is that we create a safe environment for us and for them to open up. This exchange will create a society that breaks the walls of silence, minimizes taboo topics and toxic suppression, and embraces communication, support, and non-judgmental truth.
6. Impactful support
Consider seeking assistance from therapists, coaches, or support groups specializing in ADHD. They can provide guidance, practical tools, and a supportive network of individuals who understand your challenges and help you reach your desired destination. Professional support can be invaluable in developing effective strategies, coping mechanisms and positively transforming your mindset. Often, a slight push and feeling that you are not alone is most needed and can take you a long way. It is crucial to receive the proper support from the right professional at the right time. And this will depend on your mental health and where you are today on your self-development journey.
Conclusion
Having ADHD does not limit your potential for success or any goals you wish to accomplish. By implementing proper techniques, strategies, mindset, understanding, support, and self-care, individuals with ADHD can thrive in all aspects of life. Embrace your strengths, seek available resources, and remember that you are not alone. By understanding how ADHD impacts your life, you can tailor strategies to your needs and create a fulfilling and thriving daily life while achieving your goals.
Do you need support to benefit the most from your ADHD? Reach out to me today, and together, we will embark on a path of empowerment, growth, and true self-discovery.
You might also want to read: 5 ADHD superpowers you should know about
Useful resources for ADHD
National Institute of Mental Health (NIMH): The NIMH is a renowned organization that conducts research on various mental health conditions, including ADHD.
Attention Deficit Disorder Association (ADDA): ADDA is a nonprofit organization dedicated to providing support, resources, and advocacy for individuals with ADHD.
Understood: Understood is a comprehensive online resource that aims to support families and individuals with learning and attention issues, including ADHD.
CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder): CHADD is a national nonprofit organization that provides education, advocacy, and support for individuals with ADHD.
ADDitude Magazine: ADDitude is a trusted publication that focuses on ADHD and related conditions
I focus on raising awareness on MS – Multiple Sclerosis, ADHD – Attention Deficit Hyperactivity Disorder, sexuality and gender identity topics, and on how to redesign our reality in a way that makes sense to us and brings us joy every single day.
Lucie Petrelis, Executive Contributor Brainz Magazine
Lucie Petrelis is a certified life coach supporting individuals with ADHD and MS to redesign their life in a way that makes sense to them, and that is based on their needs. At 22, she temporarily lost her ability to walk and was suddenly diagnosed with MS, forcing her to rethink her life’s perspective and priorities. Twenty years later, her diagnosis of ADHD gave her the gift of finally understanding the root of so many of her challenges. Using the power of her stamina, positivity, and proven methodologies, she inspires and drives others to take their life into their own hands, re-structure it, re-prioritize it, add a lot of joy in it, and above all be proud of who they are. Her motto: Your challenges are valid.
