Daily Secrets for the Best Way to Live With Adult ADHD

ADHD, or attention deficit hyperactivity disorder, is commonly diagnosed during childhood. Many adults live with the disorder, some with treatment plans and others who are completely ignorant to what their symptoms really mean. ADHD Adulthood reports that an estimated 48% of adults who meet the criteria for ADHD haven’t addressed their concerns with a healthcare provider.

If you exhibit any of these signs of Adult ADHD, consult your physician about potential treatment options. These are the multiple ways you can combat ADHD outside of the doctor’s office.

Know your medication options

A woman holds pills while taking a sip of water.

Be cautious of any changes. | CentralITAlliance/iStock/Getty Images

It’s crucial to your well-being to find the right treatment options for your ADHD. These may or may not include medication.

WebMD lists the medications commonly used to treat ADHD as well as their potential side effects. The drugs tend to cut down on hyperactivity, interrupting, and fidgeting in 70% of adults. Many sufferers find that prescription drugs aren’t the right choice for their ADHD. It’s imperative you consult your doctor before taking any action. Read on for alternative treatment methods to medication. 

Exercise regularly

Female hands lacing running shoes.

Make a point to get active. | Fizkes/iStock/Getty Images

The health benefits of exercise are irrefutable. You may be hitting the gym to improve your physical health and are unknowingly doing wonders for your mental health. Consistent exercise is a powerful treatment for ADHD and is proven to improve concentration, memory, and mood.

Exercise is an increasingly supported non-pharmacological intervention method for ADHD. Research suggests that “intense aerobic exercise enhances brain structure and function,” and as a result, is beneficial to those affected by ADHD.

Cognitive behavioral therapy

Male psychologist making notes on a clipboard.

You might benefit from this type of therapy. | Shironosov/iStock/Getty Images

People living with ADHD experience the same stressors and distractions as those unaffected. These complications can be tougher to address and manage for an adult with ADHD. Their inner critic may become more easily frustrated and as a result distract from the tasks at hand.

This is where cognitive behavioral therapy can help. ADDitude encourages those affected by ADHD to challenge their thoughts in order to change their lives. “Cognitive behavioral therapy is a short-term, goal-oriented form of psychotherapy that aims to change these negative patterns of thinking and change the way a patient feels …” the site states.

Family therapy

Happy father and child on meadow.

Your family can be your best support system. | Evgenyatamanenko/iStock/Getty Images

Family therapy among partners, children, and siblings helps identify how your ADHD is affecting your family members or how their actions are affecting your treatment. Since adults typically prioritize their health concerns below those of their children or spouse, this therapy is a useful treatment option.

Explore the constraints ADHD imposes on your family life and how to handle them. This therapy will relieve stress and anxiety at home and benefit your mental health.

Create more structure

A person writes on a thin keyboard.

Keeping a schedule will give your day structure. | Pinkypills/iStock/Getty Images

WebMD offers a few suggestions to reach your full potential while struggling with ADHD. It’s good to create a definitive structure that will help you raise your productivity despite the disorder.

Manage your relationships, goals, and daily tasks to clear your mind better and ease any ADHD-associated anxiety. By utilizing calendars, creating a rough idea of a daily routine, and identifying your support system, you’ll set yourself up for success.

Cut down on distractions

A smartphone with earbuds on a table.

Blocking out distractions might help you stay focused. | Dmilovanovic/iStock/Getty Images

Cut out distractions, large or small, to increase your productivity despite ADHD. The background noise that increasingly bogs down our minds may seem harmless. However, it can be detrimental to your concentration.

Turn off the TV or use noise-cancelling headphones to block out interruptions.

 Try relaxation therapy

Young woman breathing fresh air.

You’ll soon find what works best for you. | Gpointstudio/iStock/Getty Images

Common relaxation therapies like yoga and meditation have proven themselves as worthy tactics to battle the anxiety associated with ADHD. Meditation counteracts overactive brain activity and increases activity in the prefrontal cortex. This part of your brain is responsible for attention span, organization, and impulse control.

Find the relaxation tactic best for you based on how you handle stress. These often include muscle relaxation techniques and deep breathing exercises.

Consult a life coach

Doctor is making notes while listening to his patient.

A life coach can help organize your life. | Vadimguzhva/iStock/Getty Images

If you struggle with organization, self-esteem, and productivity, then hiring a life coach could be a viable option. There are an abundance of life coaches who work exclusively with patients struggling with ADHD.

A life coach can help you find perspective and manage overwhelming thoughts and distractions in your everyday life. Finding the right coach is crucial to your success. ADDitude recommends finding your local chapter of CHADD or consulting your doctor or psychologist to find a coach to match your needs.