How to control add
Tips for Managing Adult ADHD
adhd
Attention deficit hyperactivity disorder can create problems in all areas of your life. But these tips can help you cope with symptoms, get focused, and turn chaos into calm.
How to deal with Adult ADHD (or ADD)
If you have attention deficit hyperactivity disorder (ADHD), previously known as ADD, everything from paying the bills on time to keeping up with work, family, and social demands can seem overwhelming. ADHD can present challenges for adults across all areas of life and can be tough on your health and both your personal and on-the-job relationships. Your symptoms may lead to extreme procrastination, trouble meeting deadlines, and impulsive behavior. In addition, you may feel that friends and family don’t understand what you’re up against.
Fortunately, there are skills you can learn to help control your symptoms of ADHD. You can improve your daily habits, learn to recognize and use your strengths, and develop techniques that help you work more efficiently, maintain organization, and interact better with others. Part of helping yourself may also include educating others to help them understand what you’re going through.
Change won’t happen overnight, though. These ADHD self-help strategies require practice, patience, and, perhaps most importantly, a positive attitude. But by taking advantage of these techniques, you can become more productive, organized, and in control of your life—and improve your sense of self-worth.
| Adult ADHD self-help myths |
| Myth: Medication is the only way to solve my ADHD. Fact: While medication can help some people manage the symptoms of ADHD, it is not a cure, nor is it the only solution. If taken at all, it should be used in conjunction with other treatments or self-help strategies. |
| Myth: Having ADHD means I'm lazy or unintelligent, so I won't be able to help myself. Fact: The effects of ADHD may have caused you and others to label you this way, but the truth is that you are not unmotivated or unintelligent—you have a disorder that gets in the way of certain normal functions. |
| Myth: A health professional can solve all my ADHD problems. Fact: Health professionals can help you manage symptoms of ADHD, but they can only do so much. You're the one living with the problems, so you're the one who can make the most difference in overcoming them. |
| Myth: ADHD is a life sentence—I'll always suffer from its symptoms. Fact: While it's true that there is no cure for ADHD, there is a lot you can do to reduce the problems it can cause. Once you become accustomed to using strategies to help yourself, you may find that managing your symptoms becomes second nature. |
In fact, adults with ADHD often have to find very smart ways to compensate for their disorder.With over 25,000 licensed counselors, BetterHelp has a therapist that fits your needs. It's easy, affordable, and convenient.
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Tips for getting organized and controlling clutter
The hallmark traits of ADHD are inattention and distractibility—making organization perhaps the biggest challenge adults with the disorder face. If you have ADHD, the prospect of getting organized, whether it be at work or home, may leave you feeling overwhelmed.
However, you can learn to break tasks down into smaller steps and follow a systematic approach to organization. By implementing various structures and routines, and taking advantage of tools such as daily planners and reminders, you can set yourself up to maintain organization and control clutter.
Develop structure and neat habits—and keep them up
To organize a room, home, or office, start by categorizing your objects, deciding which are necessary and which can be stored or discarded.
To organize yourself, get in the habit of taking notes and writing lists. Maintain your newly organized structure with regular, daily routines.
Create space. Ask yourself what you need on a daily basis, and find storage bins or closets for things you don't. 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 day planner. Effective use of a day planner or a calendar on your smartphone or computer can help you remember appointments and deadlines. With electronic calendars, you can also set up automatic reminders so scheduled events don't slip your mind.
Use lists. Make use of lists and notes to keep track of regularly scheduled tasks, projects, deadlines, and appointments. If you decide to use a daily planner, keep all lists and notes inside it. You also have many options for use on your smartphone or computer. Search for “to do” apps or task managers.
Deal with it now. You can avoid forgetfulness, clutter, and procrastination by filing papers, cleaning up messes, or returning phone calls immediately, not sometime in the future. If a task can be done in two minutes or less, do it on the spot, rather than putting it off for later.
Tame your paper trail
If you have ADHD, paperwork might make up a major part of your disorganization. But you can put a stop to the endless piles of mail and papers strewn across your kitchen, desk, or office. All it takes is some time to set up a paperwork system that works for you.
Deal with mail on a daily basis. Set aside a few minutes each day to deal with the mail, preferably as soon as you bring it inside. It helps to have a designated spot where you can sort the mail and either trash it, file it, or act on it.
Go paperless. Minimize the amount of paper you have to deal with. Request electronic statements and bills instead of paper copies.
In the U.S., you can reduce junk mail by opting out of the Direct Marketing Association's (DMA) Mail Preference Service.
Set up a filing system. Use dividers or separate file folders for different types of documents (such as medical records, receipts, and income statements). Label and color-code your files so that you can find what you need quickly.
Tips for managing your time and staying on schedule
Trouble with time management is a common effect of ADHD. You may frequently lose track of time, miss deadlines, procrastinate, underestimate how much time you need for tasks, or find yourself doing things in the wrong order. Many adults with ADHD spend so much time on one task—known as “hyperfocusing”—that nothing else gets done. These difficulties can leave you feeling frustrated and inept, and make others impatient. But, there are solutions to help you better manage your time.
Time management tips
Adults with attention deficit disorder often have a different perception of how time passes.
To align your sense of time with everyone else, use the oldest trick in the book: a clock.
Become a clock-watcher. Use a wristwatch or highly visible wall or desk clock to help you keep track of time. When you start a task, make a note of the time by saying it out loud or writing it down.
Use timers. Allot yourself limited amounts of time for each task and use a timer or alarm to alert you when your time is up. For longer tasks, consider setting an alarm to go off at regular intervals to keep you productive and aware of how much time is going by.
Give yourself more time than you think you need. Adults with ADHD are notoriously bad at estimating how long it will take to do something. For every thirty minutes of time you think it will take you to get someplace or complete a task, give yourself a cushion by adding ten minutes.
Plan to be early and set up reminders. Write down appointments for fifteen minutes earlier than they really are.
Set up reminders to ensure you leave on time and make sure you have everything you need ahead of time so you're not frantically looking for your keys or phone when it's time to go.
Prioritization tips
Because adults with ADHD often struggle with impulse control and jump from one subject to another, completing tasks can be difficult and large projects can seem overwhelming. To overcome this:
Decide what to tackle first. Ask yourself what the most important task is that you need to accomplish, and then order your other priorities after that one.
Take things one at a time. Break down large projects or jobs into smaller, manageable steps.
Stay on task. Avoid getting sidetracked by sticking to your schedule, using a timer to enforce it if necessary.
Learn to say no
Impulsiveness can lead adults with ADHD to agree to too many projects at work or make too many social engagements. But a jam-packed schedule can leave you feeling overwhelmed, overtired, and affect the quality of your work.
Saying no to certain commitments may improve your ability to accomplish tasks, keep social dates, and live a healthier lifestyle. Check your schedule first before agreeing to something new.
Tips for managing money and bills
Money management requires budgeting, planning, and organization, so for many adults with ADHD, it can pose a true challenge. Many common systems of money management don't tend to work for adults with ADHD because they require too much time, paper, and attention to detail. But if you create your own system that is both simple and consistent, you can get on top of your finances and put a stop to overspending, overdue bills, and penalties for missed deadlines.
Control your budget
An honest assessment of your financial situation is the first step to getting budgeting under control. Start by keeping track of every expense, no matter how small, for a month. This will allow you to effectively analyze where your money is going. You may be surprised at how much you're spending on unnecessary items and impulse purchases.
You can then use this snapshot of your spending habits to create a monthly budget based on your income and needs.
Figure out how you can avoid straying from your budget. For example, if you're spending too much at restaurants, you can make an eating-in plan and factor in time for grocery shopping and meal preparation.
Set up a simple money management and bill paying system
Establish an easy, organized system that helps you save documents, receipts, and stay on top of bills. For an adult with ADHD, the opportunity to manage banking on the computer can be the gift that keeps on giving. Organizing money online means less paperwork, no messy handwriting, and no misplaced slips.
Switch to online banking. Signing up for online banking can turn the hit-or-miss process of balancing your budget into a thing of the past. Your online account will list all deposits and payments, tracking your balance automatically, to the penny, every day. You can also set up automatic payments for your regular monthly bills and log on as needed to pay irregular and occasional ones.
The best part: no misplaced envelopes or late fees.
Set up bill pay reminders. If you prefer not to set up automatic payments, you can still make the process of bill paying easier with electronic reminders. You may be able to set up text or email reminders through online banking or you can schedule them in your calendar app.
Take advantage of technology. Free services can help you keep track of your finances and accounts. They typically take some time to set up, but once you've linked your accounts they automatically update. Such tools can make your financial life easier.
Put a stop to impulse shopping
Impulsivity from ADHD and shopping can be a very dangerous combination. It can put you in debt and make you feel guilty and ashamed. You can prevent impulsive buys with a few strategic tactics.
- Shop with cash only—leave your checkbook and credit cards at home.
- Cut up all but one credit card. When you shop, make a list of what you need and stick to it.
- Use a calculator to keep a running total when shopping (hint: there's one on your mobile phone).
- Stay away from places where you're likely to spend too much money, throw away catalogs as they arrive, and block emails from retailers.
Tips for staying focused and productive at work
ADHD can create special challenges at work. The things you may find toughest—organization, completion of tasks, sitting still, listening quietly—are the very things you're often asked to do all day long.
Juggling ADHD and a challenging job is no easy task, but by tailoring your workplace environment you can take advantage of your strong points while minimizing the negative impact of your ADHD symptoms.
Get organized at work
Organize your office, cubicle, or desk, one manageable step at a time. Then use the following strategies to stay tidy and organized:
Set aside daily time for organization. Mess is always distracting so set aside 5 to 10 minutes a day to clear your desk and organize your paperwork.
Experiment with storing things inside your desk or in bins so that they don't clutter your workspace as unnecessary distractions.
Use colors and lists. Color-coding can be very useful to people with ADHD. Manage forgetfulness by writing everything down.
Prioritize. More important tasks should be placed first on your to-do list so you remember to do them before lower priority tasks. Set deadlines for everything, even if they are self-imposed.
End distractions
When you have attention issues, where you work and what is around you can significantly affect how much you are able to get done. Let your workmates know you need to concentrate, and try the following techniques to minimize distractions:
Where you work matters. If you don't have your own office, you may be able to take your work to an empty office or conference room. If you are in a lecture hall or conference, try sitting close to the speaker and away from people who chat during the meeting.
Minimize external commotion. Face your desk towards a wall and keep your workplace free of clutter. To discourage interruptions, you could even hang a “Do Not Disturb” sign. If possible, let voicemail pick up your phone calls and return them later, turn off email and social media during certain times of the day, or even log off the Internet completely. If noise distracts you, consider noise-canceling headphones or a sound machine
Save big ideas for later. All those great concepts or random thoughts that keep popping into your head and distracting you? Jot them down on paper or on your smartphone for later consideration. Some people with ADHD like to schedule time at the end of the day to go through all the notes they've made.
Stretch your attention span
As an adult with ADHD, you are capable of focusing—it's just that you may have a hard time keeping that focus, especially when the activity isn't one that you find particularly engaging.
Boring meetings or lectures are hard on anyone, but for adults with ADHD, they may pose a special challenge. Similarly, following multiple directions can also be difficult for those with ADHD. Use these tips to improve your focus and ability to follow instructions:
Get it in writing. If you're attending a meeting, lecture, workshop, or another gathering that requires close attention, ask for an advance copy of the relevant materials—such as a meeting agenda or lecture outline. At the meeting, use the written notes to guide your active listening and note taking. Writing as you listen will help you stay focused on the speaker's words.
Echo directions. After someone gives verbal instructions, say them aloud to make sure you got it right.
Move around. To prevent restlessness and fidgeting, go ahead and move around—at the appropriate times in the right places. As long as you are not disturbing others, try squeezing a stress ball during a meeting, for example.
Or taking a walk or even jumping up and down during a meeting break can help you pay attention later on.
Tips for managing stress and boosting mood
Due to the impulsivity and disorganization that often accompany ADHD, you may struggle with erratic sleep, an unhealthy diet, or the effects of too little exercise—all issues that can lead to extra stress, bad moods, and feeling out of control. The best way to stop this cycle is to take charge of your lifestyle habits and create healthy new routines.
Eating well, getting plenty of sleep, and exercising regularly can help you stay calm, minimize mood swings, and fight any symptoms of anxiety and depression. Healthier habits can also reduce ADHD symptoms like inattention, hyperactivity, and distractibility, while regular routines can help your life feel more manageable.
Exercise and spend time outdoors
Working out is perhaps the most positive and efficient way to reduce hyperactivity and inattention from ADHD.
Exercise can relieve stress, boost your mood, and calm your mind, helping work off the excess energy and aggression that can get in the way of relationships and feeling stable.
Exercise on a daily basis. Choose something vigorous and fun that you can stick with, like a team sport or working out with a friend.
Increase stress relief by exercising outdoors—people with ADHD often benefit from sunshine and green surroundings.
Try relaxing forms of exercise, such as mindful walking, yoga, or tai chi. In addition to relieving stress, they can teach you to better control your attention and impulses.
Get plenty of sleep
Sleep deprivation can increase symptoms of adult ADHD, reducing your ability to cope with stress and maintain focus during the day. Simple changes to daytime habits go a long way toward ensuring solid nightly sleep.
- Avoid caffeine late in the day.
- Exercise vigorously and regularly, but not within an hour of bedtime.
- Create a predictable and quiet “bedtime” routine, including taking a hot shower or bath just before bed.
- Stick to a regular sleep-wake schedule, even on weekends.
Eat healthfully
While unhealthy eating habits don't cause ADHD, a poor diet can exacerbate symptoms. By making simple changes in what and how you eat, you may experience big reductions in distractibility, hyperactivity, and stress levels.
- Eat small meals throughout day.
- Avoid sugar and junk food as much as possible.
- Make sure you include healthy protein at every meal.
- Aim for several servings of fiber-rich whole grains each day.
Practice mindfulness
As well as reducing stress, regular mindfulness meditation can help you to better resist distractions, lower impulsivity, improve your focus, and provide more control over your emotions. Since hyperactivity symptoms can make meditation a challenge for some adults with ADHD, starting slowly can help.
Meditate for short periods and gradually increase your meditation time as you become more comfortable with the process—and are better able to maintain focus. The key is to then draw on these mindfulness techniques during your daily life to keep you on track. Experiment with free or inexpensive smartphone apps or online guided meditations.
Authors: Robert Segal, M.A. and Melinda Smith, M.A.
- References
Neurodevelopmental Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. https://doi.org/10.1176/appi.books.9780890425787.x01_Neurodevelopmental_Disorders
Canela, C., Buadze, A., Dube, A., Eich, D., & Liebrenz, M.
(2017). Skills and compensation strategies in adult ADHD – A qualitative study. PLoS ONE, 12(9), e0184964. https://doi.org/10.1371/journal.pone.0184964Mitchell, J. T., McIntyre, E. M., English, J. S., Dennis, M. F., Beckham, J. C., & Kollins, S. H. (2017). A Pilot Trial of Mindfulness Meditation Training for Attention-Deficit/Hyperactivity Disorder in Adulthood: Impact on Core Symptoms, Executive Functioning, and Emotion Dysregulation. Journal of Attention Disorders, 21(13), 1105–1120. https://doi.org/10.1177/1087054713513328
Seven Daily Habits to Close the “Success Gap” – How to uncover your special talents and use them to achieve important goals. (ADDitude)
Adult ADHD: Free Downloads – Download free tip-filled handouts about managing adult ADHD. Includes information on getting organized, bringing bills under control, and staying focused. (ADDitude)
Relationships & Social Skills – Challenges associated with ADHD and concrete tips on implementing change (CHADD)
Managing Money and ADHD – Improve your money management skills, follow a budget, and stay on top of bills.
(CHADD)
Top Ten ADHD Traps in the Workplace – Covers the top workplace stumbling blocks for people with ADHD, and strategies for avoiding them. (Healthy Place)
Workplace Accommodations Can Make You and Your Employer Successful – How to adapt your work environment to the challenges of ADHD. (CHADD)
Hotlines and support
In the U.S.: Talk with an ADHD Information Specialist at 1-866-200-8098, Monday-Friday, 1-5 pm ET, or search the Professional Directory for ADHD clinics and other resources. (CHADD)
UK: Call ADDISS at 020 8952 2800 or consult a list of support groups from AADD-UK.
Australia: Call the Health Direct 24-hour advice line at 1800 022 222 or find a list of ADHD Australia support groups.
Canada: Find a support group in your area. (CADDAC)
India: Call the Vandrevala Foundation Helpline at 1860 2662 345 or 1800 2333 330
Last updated: December 30, 2022
Treatment for Adult ADHD - HelpGuide.
orgadhd
Are you struggling with attention deficit hyperactivity disorder? There are many safe, effective treatments that can help—and that doesn’t have to mean pills or doctors’ offices.
Medication is a tool, not a cure for adult ADHD
When you think about treatment for attention deficit hyperactivity disorder (ADHD), previously known as ADD, do you immediately jump to Ritalin or Adderall? Many people equate ADHD treatment with medication. But it's important to understand that medication for ADHD doesn't work for everyone, and even when it does work, it won't solve all your problems or completely eliminate symptoms.
In fact, while medication for ADHD often improves attention and concentration, it typically does very little to help symptoms of disorganization, poor time management, forgetfulness, and procrastination—the very issues that cause the most problems for many adults with ADHD.
Medication for ADHD is more effective when combined with other treatments.
You will get much more out of your medication if you also take advantage of other treatments that address emotional and behavioral issues and teach you new coping skills.
Everyone responds differently to ADHD medication. Some people experience dramatic improvement while others experience little to no relief. The side effects also differ from person to person and, for some, they far outweigh the benefits. Because everyone responds differently, finding the right medication and dose takes time.
ADHD medication should always be closely monitored. Medication treatment for ADHD involves more than just taking a pill and forgetting about it. You and your doctor will need to monitor side effects, keep tabs on how you're feeling, and adjust the dosage accordingly. When medication for ADHD is not carefully monitored, it becomes less effective and more risky.
If you choose to take medication for ADHD, that doesn't mean you have to stay on it forever.
Although it isn't safe to bounce off and on any drug repeatedly, you can safely decide to stop treating your ADHD with medication if things aren't going well. If you want to stop taking medication, be sure to let your doctor know your plans and work with them to taper off your medication slowly.
Treatment is not limited to medication. Any action you take to manage your symptoms can be considered treatment. And while you may want to seek professional help along the way, ultimately, you are the one in charge. You don’t have to wait for a diagnosis or rely on professionals. There’s a lot you can do to help yourself—and you can start today.
With over 25,000 licensed counselors, BetterHelp has a therapist that fits your needs. It's easy, affordable, and convenient.
GET 20% OFF
Online-Therapy.com is a complete toolbox of support, when you need it, on your schedule. It only takes a few minutes to sign up.
GET 20% OFF
Teen Counseling is an online therapy service for teens and young adults.
Connect with your counselor by video, phone, or chat.
GET 20% OFF
Regular exercise is a powerful treatment for ADHD
Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD in adults and improve concentration, motivation, memory, and mood. Physical activity burns off extra energy that can lead to impulsivity. It also immediately boosts the brain's dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. In this way, exercise and medications for ADHD such as Ritalin and Adderall work similarly. But unlike ADHD medication, exercise doesn't require a prescription and it's side-effect free.
Try to exercise on most days. You don't have to go to the gym. A 30-minute walk four times a week is enough to provide benefits. Thirty minutes of activity every day is even better.
Pick something enjoyable, so you'll stick with it. Choose activities that play to your physical strengths or that you find challenging yet fun.
Team sports can be a good choice because the social element keeps them interesting.
Get out into nature. Studies show that spending time in nature can reduce the symptoms of ADHD. Double up on the benefits by combining “green time” with exercise. Try hiking, trail running, or walking in a local park or scenic area.
The importance of sleep in ADHD treatment
Many adults with ADHD have sleep difficulties. The most common problems include:
Trouble getting to sleep at night, often because racing thoughts are keeping you up.
Restless sleep. You may toss and turn throughout the night, tear the covers off, and wake up at any little noise.
Difficulty waking up in the morning. Waking up is a daily struggle. You may sleep through multiple alarms and feel groggy and irritable for hours after getting up.
Poor quality sleep makes the symptoms of ADHD worse, so getting on a regular sleep schedule is essential.
Improving the quality of your sleep can make a big difference in your attention, focus, and mood.
Tips for getting better sleep
Have a set bedtime and stick to it, and get up at the same time each morning, even if you're tired.
Make sure your bedroom is completely dark and keep electronics out (even the dim light from digital clocks or your cellphone can disrupt sleep).
Avoid caffeine later in the day, or consider cutting it out entirely.
Implement a quiet hour or two before bed. Try to turn off all screens (TV, computer, smartphone, etc.) at least one hour before bedtime.
If your medication is keeping you up at night, talk with your doctor about taking a lower dose or taking it earlier in the day.
Eating right can help you regulate ADHD symptoms
When it comes to diet, managing ADHD is as much of a matter of how you eat as what you eat.
Most of the nutritional problems among adults with ADHD are the result of impulsiveness and poor planning. Your goal is to be mindful of your eating habits. That means planning and shopping for healthy meals, scheduling meal times, preparing food before you're already starving, and keeping healthful, easy snacks on hand so you don't have to run to the vending machine or grab dinner at Burger King.
Schedule regular meals or snacks no more than three hours apart. Many people with ADHD eat erratically—often going without a meal for hours and then binging on whatever is around. This isn't good for your symptoms of ADHD or your emotional and physical health.
Make sure you're getting enough zinc, iron, and magnesium in your diet. Consider a daily multivitamin if you're unsure.
Try to include a little protein and complex carbohydrates at each meal or snack. These foods will help you feel more alert while decreasing hyperactivity.
They will also give you steady, lasting energy.
Avoid junk food. While a connection hasn't been proved, many experts believe that food colorings and additives often found in junk foods and sodas may trigger or exacerbate ADHD symptoms.
Cut back on sugar and caffeine. Many of us drink caffeine or eat sugary foods for a quick energy boost, but that can soon lead to a crash in mood, energy, and focus. Cutting back may help to keep your blood sugar levels stable throughout the day and improve your sleep at night.
Add more omega-3 fatty acids to your diet. A growing number of studies show that omega-3s improve mental focus in people with ADHD. Omega-3s are found in salmon, tuna, sardines, and some fortified eggs and milk products. While it's more beneficial to get Omega-3s from food, fish oil and algae supplements are easy ways to boost your intake.
Choosing a fish oil supplement
The two main types of omega-3 fatty acids in fish oil: EPA and DHA.
Supplements differ in the ratio of each. Your best bet for relieving the symptoms of ADHD is a supplement that has at least 2-3 times the amount of EPA to DHA.
Relaxation techniques to treat adult ADHD
Many of the symptoms of ADHD can be mitigated by relaxation techniques such as meditation and yoga. When practiced consistently, these calming therapies can increase attention and focus and decrease impulsivity, anxiety, and depression.
Mindfulness meditation is a form of focused contemplation that relaxes the mind and the body and centers your thoughts. Researchers say that in the long run, meditation increases activity in the prefrontal cortex, the part of the brain responsible for attention, planning, and impulse control. In a way, meditation is the opposite of ADHD. The goal of meditation is to train yourself to focus your attention with the goal of achieving insight. So, it's a workout for your attention span that also might help you understand and work out problems.
As well as helping you to better resist distractions, lower impulsivity, and improve your focus, developing mindfulness through meditation can also provide more control over your emotions, something that many adults with ADHD struggle with.
Yoga and related activities such as tai chi combine the physiological benefits of exercise with the psychological effects of meditation. It can be especially effective if you find you're too hyperactive to mediate. You learn deep breathing and other relaxation techniques that help you become centered and mentally aware. By holding different postures for extended periods, you can cultivate balance and stillness. When you feel overwhelmed or out of control, you can turn to yoga techniques to refresh you and put you back in mental balance.
Therapy for adult ADHD can teach you better coping skills
Treatment for ADHD can also mean seeking outside help. Professionals trained in ADHD can help you learn new skills to cope with symptoms and change habits that are causing problems.
Some therapies focus on managing stress and anger or controlling impulsive behaviors, while others teach you how to handle time and money more effectively and improve your organizational skills.
Talk therapy. Adults with ADHD often struggle with issues stemming from longstanding patterns of underachievement, failure, academic difficulties, job turnover, and relationship conflict. Individual talk therapy can help you deal with this emotional baggage, including low self-esteem, the feelings of embarrassment and shame you may have experienced as a child and teenager, and resentment at the nagging and criticism you receive from people close to you.
Marriage and family therapy. Marriage and family therapy addresses the problems ADHD can create in your relationships and family life, such as conflicts over money problems, forgotten commitments, responsibilities in the home, and impulsive decisions. Therapy can help you and your loved ones explore these issues and focus on constructive ways of dealing with them and communicating with each other.
Therapy can also improve your relationships by educating your partner and family members about ADHD.
Cognitive-behavioral therapy. Cognitive-behavioral therapy encourages you to identify and change the negative beliefs and behaviors that are causing problems in your life. Since many individuals with ADHD are demoralized from years of struggle and unmet expectations, one of the main goals of cognitive-behavioral therapy is to transform this negative outlook into a more hopeful, realistic view. Cognitive-behavioral therapy also focuses on the practical issues that often come with ADHD, such as disorganization, work performance problems, and poor time management.
Coaches and professional organizers for adult ADHD
In addition to physicians and therapists, there are a number of other professionals who can help you overcome the challenges of adult ADHD.
Behavioral coaching for adult ADHD is not a traditional form of therapy, but it can be a valuable part of ADHD treatment.
In contrast to traditional therapists who help people work through emotional problems, coaches focus solely on practical solutions to problems in everyday life. Behavioral coaches teach you strategies for organizing your home and work environment, structuring your day, prioritizing tasks, and managing your money. ADHD coaches may come to your home or talk with you on the phone rather than meet with you in an office; many coach-client relationships are long-distance.
Professional organizers for adult ADHD can be very helpful if you have difficulty organizing your belongings or your time. Organizers can help you reduce clutter, develop better organizational systems, and learn to manage your time efficiently. A professional organizer comes to your home or workplace, looks at how you have things organized (or not organized), and then suggests changes. In addition to helping you to organize your paperwork and bill paying, a professional organizer has recommendations for memory and planning tools, filing systems, and more.
A professional organizer also helps with time-management: your tasks, your to-do list, and your calendar.
Authors: Robert Segal, M.A. and Melinda Smith, M.A.
- References
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Huang, H., Huang, H., Spottswood, M., & Ghaemi, N. (2020). Approach to Evaluating and Managing Adult Attention-Deficit/Hyperactivity Disorder in Primary Care. Harvard Review of Psychiatry, 28(2), 100–106. https://doi.org/10.1097/HRP.0000000000000248
Kooij, J. J. S., Bijlenga, D., Salerno, L., Jaeschke, R., Bitter, I., Balázs, J., Thome, J., Dom, G., Kasper, S., Filipe, C. N., Stes, S., Mohr, P., Leppämäki, S., Casas, M., Bobes, J., Mccarthy, J. M., Richarte, V., Philipsen, A. K., Pehlivanidis, A., … Asherson, P. (2019). Updated European Consensus Statement on diagnosis and treatment of adult ADHD. European Psychiatry, 56(1), 14–34.
https://doi.org/10.1016/j.eurpsy.2018.11.001Volkow, N. D., Wang, G.-J., Kollins, S. H., Wigal, T. L., Newcorn, J. H., Telang, F., Fowler, J. S., Zhu, W., Logan, J., Ma, Y., Pradhan, K., Wong, C., & Swanson, J. M. (2009). Evaluating Dopamine Reward Pathway in ADHD: Clinical Implications. JAMA, 302(10), 1084–1091. https://doi.org/10.1001/jama.2009.1308
Mitchell, J. T., McIntyre, E. M., English, J. S., Dennis, M. F., Beckham, J. C., & Kollins, S. H. (2017). A Pilot Trial of Mindfulness Meditation Training for Attention-Deficit/Hyperactivity Disorder in Adulthood: Impact on Core Symptoms, Executive Functioning, and Emotion Dysregulation. Journal of Attention Disorders, 21(13), 1105–1120. https://doi.org/10.1177/1087054713513328
Treatments for ADHD – Includes descriptions of various types of ADHD treatments and therapies. (MyADHD.com)
Coaching – How ADHD coaching works and how it differs from other interventions. (CHADD)
Mindfulness and Adult ADHD (PDF) – How mindfulness can help ADHD symptoms.
(CHADD)
Exercise and the ADHD Brain – Exercise as a treatment for ADHD. (ADDitude)
Hotlines and support
In the U.S.: Talk with an ADHD Information Specialist at 1-866-200-8098, Monday-Friday, 1-5 pm ET, or search the Professional Directory for ADHD clinics and other resources. (CHADD)
UK: Call ADDISS at 020 8952 2800 or consult a list of support groups from AADD-UK.
Australia: Call the Health Direct 24-hour advice line at 1800 022 222 or find a list of ADHD Australia support groups.
Canada: Find a support group in your area. (CADDAC)
India: Call the Vandrevala Foundation Helpline at 1860 2662 345 or 1800 2333 330
Last updated: December 30, 2022
How to set up Screen Time for a family member on iPhone
You can block your family member's device from exchanging phone calls, FaceTime calls, and messages with specific people in your iCloud Contacts at any time or during specific periods.
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If you haven't turned on iCloud Contacts on your family member's device yet, go to Settings > [ child's name ] > iCloud, then turn on Contacts.
Note. You can only control communications on a family member's device if they use Contacts in iCloud.
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On a family member's device, go to Settings > Screen Time.
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If Screen Time isn't already on, tap Turn On Screen Time > This is My Child's iPhone.
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Tap Communication Restrictions and do any of the following:
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Set communication restrictions at any time. Tap During Screen Time, then select Contacts Only, Contacts and Groups with at least one contact, or Everyone.
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Setting communication limits for rest time. Touch "During rest". The one set for the "In Progressing Screen Time" setting is already set here. You can set another setting - "With specified contacts".
If you selected With My Contacts, tap Choose from My Contacts or Add Contact to choose who you want to allow chatting with during rest.
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Manage your child's contacts. If you use Family Sharing, you can view, edit, add, and delete your child's contacts. Tap "Manage contacts [ child's name ]".
If your child already has contacts in iCloud, they will receive a notification on their device asking them to approve the request to manage those contacts. If the child does not have contacts yet, he will not receive notifications, and you can immediately add contacts. nine0003
When you manage your child's contacts, a new line is displayed under Manage Contacts [ child's name ] with the number of contacts. Touch this line to view and edit contacts.
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Permission to edit contacts. Tap Allow Editing Contacts to disable this option and prevent your child from editing contacts.
By disabling contact editing and allowing communication only with users from your contact list at any time, you can control who and when your child communicates.
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If a user blocked by Communication Restrictions attempts to call (phone or FaceTime) or send a message to a member of your family, that user will not be able to contact him or her.
If your family member tries to call or send a message to a user blocked by the Communication Restrictions settings, that user's name or phone number will be displayed in red and the family member will not be able to contact the user. If the limit applies only to downtime, your family member will receive a message that the time limit has been reached. When the rest time ends, the family member will be able to resume communication with this user. nine0003
To allow a family member to communicate with contacts that are blocked by the Communication Restrictions settings, change these settings by following the instructions above.
Set up parental controls using Family Sharing on iPhone
The Family Sharing feature allows a host to set parental controls for children in a family group.
Screen Time lets you control how your kids use their Apple devices. You can also turn on the Ask to Buy feature to have your kids ask for permission to buy or download for free. nine0003
Learn about the roles of family members.
Setting parental controls during device setup
Parental controls can be set for the child when adding a child to a family group or during device setup. These settings can be changed at any time.
Follow the on-screen instructions during device setup to add the following settings:
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content rating for apps, books, TV shows, and movies; nine0003
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rest times and limits for certain applications;
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restrictions on the child's communication;
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approval for purchases or free downloads.
See the Apple Support article Use parental controls on your child's iPhone, iPad, and iPod touch.
Set up Screen Time for your child later
With Screen Time, you can manage rest time settings, app usage, contacts, content restrictions, and more.
In order for you to use Screen Time, your child must be using a device that supports this feature. See the "Screen Time feature" section in the Apple Support article System requirements for iCloud. nine0003
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Go to Settings > [ Your Name ] > Family Sharing > Screen Time.
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Tap the name of the child you want to set Screen Time for.
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Tap Screen Time, then follow the onscreen instructions.
For information about Screen Time settings, see How to set up Screen Time for a family member on iPhone.
To learn more about various content and privacy restrictions, see the Apple Support article Use Parental Controls on iPhone, iPad, and iPod touch. nine0003
If your child needs more screen time, the request can be approved or denied in Settings > Screen Time or in Messages.
Enable Ask to Buy for a child later
Once Ask to Buy is set up, your child's purchases must be approved by the family group organizer, parent or guardian in the family group.
