Daily Living Tips for Adult ADHD

Whether you have ADHD or just too much to remember, organizing tips can help you manage your time and activities better. Get into the habit of putting all your appointments and activities on a calendar. It doesn't matter if it's a day planner, a smartphone app, or just a plain old desk calendar. Keep it in one spot and check it at least three times a day. Make it a habit to check at the same times each day.
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Each morning, make a list of the things you want to get done that day. Try to keep your list realistic, so you'll have a good chance of getting to everything. Arrange your tasks in order of importance, putting the most important tasks first. Assign each task a specific time of day. Cross off each task when you complete it.
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Place a small table or bookshelf near the entryway of your home. Put a tray or basket on top of it to hold important items such as keys, wallets, watches, glasses, and phones. You can also use this area to hold other items you want to remember, such as lunchboxes, briefcases, important papers, or outgoing mail.
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Planning regular meals for the entire family may be a challenge. Create a "Top 10" dinner list or regular rotating menu of dishes that you can cook easily. Try to keep those ingredients on hand, or list the ingredients on index cards that you can take with you. Don't carry the burden of feeding everyone yourself: Have a floating "free" night when you order takeout, or share the kitchen responsibilities with other family members.
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Managing money can be difficult for people with ADHD, especially if you tend to make impulse purchases. Carry a notebook or use an electronic device or financial website to keep track of everything you buy -- even very small purchases. Knowing how much you spend each month -- and on what -- will help you manage your money.
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Forgetting meetings, deadlines, medications, or other responsibilities can create problems at work and in your personal life. For help, turn to computer programs and other electronic devices to remind you of appointments and deadlines. For example, set your computer or smartphone to alert you five minutes before every event in your calendar.
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Distractions at work can be a big challenge for adults with ADHD. Try these strategies:

• Route your calls to voicemail, then check it only at set times during the day.
• Ask for a quiet cubicle or office at work, so you aren’t distracted by others.
• Use a "white noise" machine or listen to earphones to drown out other sounds at work.
• Stick to doing just one task at a time.

Many people with ADHD get bored easily -- especially during routine tasks or paperwork. This can make it difficult to stay focused at work. Try these tips:

• Break up big tasks into smaller tasks.
• Between tasks, take a walk or get fresh air.
• Take notes in meetings.

Regular exercise may help manage your ADHD symptoms. At the very least, it can help you channel extra energy. But regular exercise and team sports can also help you work together with others, learn to set and meet goals, and feel better about yourself. Some research suggests that physical activity may stimulate parts of the brain associated with ADHD. Activities like yoga and karate may be better for ADHD because they offer opportunities for memorizing movements.
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When you're having trouble starting a project, try this exercise:

• Set a timer for 15 minutes.
• For those 15 minutes, focus on that one task only.
• When the time is up, decide if you can keep going for another 15 minutes.
• If you can, reset the timer. Keep going at 15-minute intervals for as long as you can.
• If you can't do any more, stop and try again later or the next day. https://www.umbrellamd.com/e-visit

Colored files, folders, and notes can help you stay better organized. Here are a few examples:

• list text hereUse color-coded files to keep track of different types of expenses, such as groceries, auto, entertainment, and utilities.
• list text hereUse different colored pens or highlighting in your planner to separate work, personal, and family commitments.