Imagine having trouble remembering information, managing your time, organizing and prioritizing, screening out distractions, and just getting started on tasks. What if you have trouble figuring out what is important and you get bogged down and stuck on details that are not relevant? What about deadlines that seem to sneak up so quickly? What if you had difficulty simply planning out your day?
These are some of the problems adults with ADHD often have.
ADHD develops in childhood, but symptoms can continue into adolescence and adulthood. Many people with ADHD are not diagnosed until later in life, somehow able to slide through childhood without being diagnosed.
ADHD does not have to be limiting. Adults with ADHD can lead productive, fulfilling, and successful lives. Some of our greatest business leaders, scientists, composers, and artists are known to have ADHD. Focus on your areas of strength rather than on the problems. Assess what you are good at doing and appreciate those gifts. Find a career that matches these strengths. Structure your day. Have a regular routine. Use organization tools. Simplify.
Here are some tips for facing those attention problems head on.
- If you have an office job, request a private office for work and shut the door while you work to close out distractions. If you are unable to have a private office, ask for a cubicle away from the hustle and bustle of the main work area.
- Keep work area clear of clutter. Have designated spots for pencils, paper, calendar and daily planner.
- Use “white noise," earplugs, or earphones with other soothing sounds to mask the distracting work sounds in the office.
- Take frequent breaks. Plan them out in your day. Walk to get water at the water fountain, go to the bathroom, and make your way up the stairs for an exercise break. Get out of the office during lunch break for a refreshing walk.
- Try to have uninterrupted blocks of time during the day. Set your phone to go to automatic voice mail so it doesn’t distract you while on another task. Have a set time in the day to check messages. Write down all messages.
- Keep a notepad with you during the day to write down any information you need to remember. Post-it notes are also nice for reminders. Try a dry erase board.
- Avoid over-scheduling your day. Schedule in extra time in case work assignments or meetings take longer than expected.
- During meetings hold something in your hands to keep them busy.
- Use a day planner.
- Make checklists and check off items as you complete list.
- Break up work into smaller, more manageable chunks.
- Give yourself small rewards for completed tasks.
- Get into work early or stay late so you can work when it is less hectic and busy.
- Ask co-workers to send information to you in writing or email so you can keep better track of it.
- Set your watch to beep about five minutes before a meeting so you won’t forget.
Sources:
Nadeau PhD, Kathleen G. Adventures in Fast Forward: Life, Love, and Work for the ADD Adult. Brunner-Routledge 1996.
National Resource Center on ADHD, Children and Adults with Attention Deficit Hyperactivity Disorder. Diagnosis of ADHD in Adults. 2003
Sarkis PhD, Stephanie Moulton. 10 Simple Solutions to Adult ADD. New Harbinger Publications 2005.
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