Tactics For Managing ADD As An Adult

7 May 2020
 Categories: , Blog


ADD, or attention deficit disorder does not just affect children. Some people never grow out of it and continue to experience symptoms in adulthood. Others develop ADD when they are already adults. If you fall into either of these camps, then you are likely seeking options for managing your ADD symptoms. Here are some top tactics to consider.

1. Counseling

Meeting with a counselor or therapist who has experience treating patients with ADD can go a long way in helping you to manage your symptoms. A counselor can teach you coping skills to keep you productive in spite of your distractions. For instance, they can teach you how to break large tasks into chunks to make them more approachable, how to refocus your attention when you've realized you've drifted away, and how to work in intervals to avoid overwhelming your brain. You can practice these skills on your own throughout the week and then report back to your counselor for feedback and additional guidance.

2. Exercise

Exercise alone is unlikely to be a "cure" for your ADD, but it is a very effective addition to any treatment plan. Exercise causes your body to release endorphins, which may help you remain focused. It can also get rid of some of your excess energy, so you don't feel that constant need to move around while you need to sit still and work. Many people find that endurance exercise, such as cycling or running, is the most beneficial, but you can certainly try other workouts, like HIIT training, to see how it affects your focus. Working out first thing in the morning before work, or even during your lunch break, may help maintain your focus throughout the day.

3. Structure

Another thing that helps many adults with ADD is creating a lot of structure in their lives. This includes setting a schedule for yourself. Get up at the same time each day. Set a distinct morning routine, with a list of tasks completed in a specific order. Go to bed at the same time each day, and only after a distinct night routine. What this does is reduce the number of things you need to think about and plan so that your mind is better able to focus on whatever it is you're doing at the time. Your counselor can help you create this structure.

Dealing with adult ADD can be challenging, but with the tips above, you'll be on the right track. 

To learn more information, reach out to services that provide ADD help near you.