HealthInfo Canterbury

Self-care for ADHD in adults

Aroreretini i ngā pakeke

Having difficulties with inattention, hyperactivity and impulsivity can affect many aspects of your life. Self-care techniques can make you more productive, organised and in control of your life.

Get organised and reduce clutter

• To organise yourself, get in the habit of taking notes and writing lists. Maintain your newly organised structure with regular, daily routines.
• Create space and reduce clutter by removing unnecessary things from your room, home and workspace.
• Don’t put off doing things, especially if you can do them in a few minutes.
• Minimise the amount of paper you need to deal with by using email for statements and bills.

Manage your time and stay on schedule

• Keep track of the time you're spending on a task. It can help to set a timer.
• Give yourself more time than you think you'll need to get somewhere or complete a task.
• Plan to be early for appointments. Set yourself reminders.
• Have everything you need ahead of time, so you aren't frantically looking for your keys or phone when it’s time to go.

Learn to set priorities

• Ask yourself what the most important task is that you need to do, then plan your other tasks after that one.
• Take things one at a time. Break down large projects or tasks into smaller, manageable steps.
• Stay on task. Avoid getting side-tracked by sticking to your schedule, using a timer to enforce it if necessary.
• Learn to say no so you don’t get overloaded.

Managing money and bills

• Establish an easy, organised system that helps you save documents and receipts and stay on top of bills.
• Keep track of spending then set a budget.
• Use online banking including setting up automatic payments for regular bills.
• Take advantage of technology and explore smartphone apps or computer programmes (for example, Microsoft Excel) to help keep track of your finances and budgeting.
• Avoid impulse shopping by using tactics like only using one credit card, writing a shopping list to stick to and avoiding places you tend to overspend.

Stay focused and productive at work

• Set aside five to 10 minutes a day to clear your desk and organise your paperwork.
• Prioritise tasks so you can do more important ones first. Have deadlines for everything, including setting them for yourself.
• Reduce distractions such as noise and clutter. You could try using headphones and asking workmates not to disturb you when you need to concentrate.

Stretch your attention span

• If possible, get written notes before a meeting or lecture to guide your listening.
• Take notes at the meeting or lecture. Writing as you listen will help you stay focused on the speaker’s words.
• After someone tells you to do something, repeat the instructions out loud to be sure you've got them right.
• To prevent restlessness and fidgeting, go ahead and move around – at the appropriate times in the right places. For example, go for a short walk during a meeting break. This may help you pay attention later on.

Manage stress and boost your mood

• Eating well, getting plenty of sleep and keeping physical active can help you stay calm, avoid mood swings and manage any symptoms of anxiety and depression if you have them. Healthier habits can also reduce your difficulty with inattention, hyperactivity and distraction, while regular routines can help your life feel more manageable.
• Relaxation exercise, such as meditation, yoga and tai chi can teach you to better control your attention and impulses as well as providing stress relief.

Try mindfulness

• Mindfulness can be a way to practice stretching your attention span and bringing your focus back to something.
• The Smiling Mind app is an excellent free resource to get you started with mindfulness. The American site Headspace has a free app for an introductory 10-day programme.

  HealthInfo recommends the following apps

• Smiling Mind

  A free app to get you started with mindfulness.

• Headspace

  A mindfulness app with a free introductory 10-day trial.

Written by a psychologist at Adult Community Mental Health services, Canterbury DHB. Adapted by HealthInfo clinical advisers. Last reviewed September 2023.

Sources

Page reference: 887396

Review key: HIAHA-117521