Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterised by excessive amounts of inattention, hyperactivity, and impulsivity that are pervasive, impairing in multiple contexts, and otherwise age-inappropriate.[3][4][5][6]
ADHD symptoms arise from executive dysfunction,[7][8][9] and emotional dysregulation is often considered a core symptom.[10][11][12] In children, problems paying attention may result in poor school performance. ADHD is associated with other neurodevelopmental and mental disorders as well as some non-psychiatric disorders, which can cause additional impairment, especially in modern society. Although people with ADHD struggle to focus on tasks they are not particularly interested in completing, they are often able to maintain an unusually prolonged and intense level of attention for tasks they do find interesting or rewarding; this is known as hyperfocus.
The precise causes of ADHD are unknown in the majority of cases.[13][14] Genetic factors play an important role; ADHD tends to run in families and has a heritability rate of 74%.[15] Toxins and infections during pregnancy and brain damage may be environmental risks.
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ADHD has been around for a long time. There are lots of books, articles, YouTube channels, and websites with information on ADHD. You don't have to start from scratch. Many people have dealt with the issues you're facing, so learn from those who've come before you. Just make sure you're getting information from reputable sites.
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Getting rid of clutter will make getting and staying organized easier. When you've gotten rid of things you don't need anymore, you'll have a better idea of where everything should go. You'll also have less to deal with, which will simplify your daily routine.
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When you need to get something accomplished by a specific time, start from your end goal. Figure out how long it will take you to do each step and plan from there. Make sure you give yourself enough time to finish each step. You can do this for everything from big projects to your morning routine.
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Planning tools are extremely valuable for people with ADHD, but only if they're used. The key to success with planning is finding a tool that works for you. It can be an app, a paper planner, or a computer program. Make it a habit like brushing your teeth so you don't get behind or overwhelmed.
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Big jobs can be overwhelming. Breaking them up into smaller tasks, though, makes them more manageable and easier to get started. Cleaning your entire house may seem impossible, but clearing off the coffee table can seem more manageable. Once you've broken up the job into smaller components, prioritize your list so you'll know what you need to focus on.
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Multitasking isn't effective for anyone, and it's especially problematic for people with ADHD. Don't try to do more than one thing at a time. Focus on one task, finish it, and then go on to the next one.
Many people with ADHD overestimate what they can accomplish. Always add at least 10 extra minutes to how long you think it will take you to finish a task. Get in the habit of checking the clock often to see what time it is and how much time has passed. Using a watch instead of a cellphone will reduce distractions.
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Designate one space in your house for all of your daily essentials, such as your keys, backpack, and cell phone. If you make it a habit to put them in the same place every day, you'll save a lot of time and frustration searching for them when you're ready to leave. You'll also be less likely to lose important items.
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Exercise doesn't just benefit your body: It also has a profound effect on your brain. Exercising can cause your brain to grow new nerve cells and increase the number of neurotransmitters in your brain. The effects of exercise on your brain are similar to the effects of stimulant medications. For the best results, aim for 30 to 40 minutes of moderate-intensity exercise four to five days per week.
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