Easing ADHD Symptoms in Adults

ADHD (Attention-Deficit Hyperactivity Disorder) affects roughly 15 million adults in the United States, according to the CDC. That does not count adults who have not been diagnosed. ADHD symptoms in adults are more common than we realize, yet people suffer daily at home and in the workplace because the mental condition is not often spoken about.

Perhaps it is because many people consider ADHD to be a condition for “unruly” children, or that they do not understand how ADHD symptoms in adults can affect their daily life.

Tips for Easing ADHD Symptoms in Adults

You have work to do, family life to manage, relationships to nurture, and dreams to bring to life; you do not have time to be bogged down by ADHD symptoms as an adult. Yet, millions of Americans struggle with daily life because of the symptoms. From lack of focus to disorganization, the symptoms can disrupt your life if you don’t have a plan to minimize the effects.

The following is a list of ADHD symptoms in adults and what you can do to manage them.

Unfocused

Probably the most well-known ADHD symptom in adults is the inability to focus and concentrate on tasks. This can affect your job if you jump from project to project and finish nothing. Relationship issues can stem from being unable to stay focused long enough to actively listen to your spouse or children. Tasks such as cooking and cleaning can seem like they take an impossible long time because you tend to bounce between other activities or get distracted easily.

A structured routine can help you stay focused on tasks. You may need to set a timer for a short amount of time, like 15 or 25 minutes. For example, set the timer for 25 minutes to concentrate on a project. Keep distractions to a minimum and concentrate for the entire 25 minutes. When the timer goes off, take a 5-minute break, then resume the 25-minute timer.

This can also apply to housework. Set the timer for 15 minutes and work until the timer goes off. Take a 5-minute break and start again.

Disorganized

Does this sound familiar? You wake up late again. You stumble to the shower, then spend 20 minutes looking for an outfit. Once you enter the kitchen, you barely have time to wash a tumbler and make coffee to get to work on time. But you stop in the driveway because you’ve misplaced your keys.

Disorganization is an enemy to adults with ADHD. Take control of your time by managing your time in small increments. For example, the evening before, spend 5-15 minutes washing your coffee tumbler, setting your car keys in a safe spot by the door, and laying out an outfit to wear the next day.

Set the alarm on your phone to wake up 15 minutes earlier, so you don’t feel rushed. Take big tasks and break them down into small ones. When you take your dinner dishes to the sink, make that your cue to wash your coffee tumbler and set it by the coffeemaker.

Forgetful

Forgetfulness can cause financial, work, and relationship problems. Have you ever forgotten a deadline, a date, or to pick a child up from school? Those examples may seem specific, but they do happen to adults with ADHD regularly. You become easily distracted, and time passes by quickly. Before you know it, your electricity is disconnected because, although you have the money, you forgot to pay the bill.

Create a system to help you remember important tasks. Use your phone for deadlines, due dates, and essential tasks. Set an alarm to leave to pick your child up. If you prefer paper and pen, use a planner to jot down information such as bills, tasks, workouts, meals, and current finances. Sometimes, even sticky notes in places you are sure to see them can keep you on track.

Impulsive

Adults with ADHD may have issues regulating emotions. They may act impulsively and regret their behavior. This issue may have appeared in childhood, but they were never taught proper coping mechanisms or how to reframe their thoughts and emotions to control their behavior.

Cognitive Behavioral Therapy (CBT) is an effective treatment for numerous mental conditions, including ADHD. The current thought-emotion-behavior cycle can be diverted. When you learn to identify and analyze your thoughts, you can change them and the resulting emotions and behaviors. The cycle also works backwards. Learn to control your actions, and you can change your thoughts and feelings. A counselor can help you learn the techniques in CBT.

Finding Help for ADHD in Mansfield, Texas

If the ADHD symptoms are affecting your daily routine and relationships, contact our office today at Texas Christian Counseling, Mansfield to schedule a session with a Christian counselor in Mansfield, Texas. Talk therapy, Cognitive Behavioral Therapy (CBT), and other techniques can help you manage the condition’s symptoms. Reach out today to get started.