Navigating the Challenges of ADHD as an Adult
As someone living with ADHD, I know firsthand the unique challenges that come with managing everyday life. ADHD is often thought of as something that affects children, but for many, it continues well into adulthood. The difficulties of staying focused, organised, and motivated don’t disappear with age—they simply take on new forms as responsibilities increase. In my case, I had developed loads of strategies and just wondered why most people didn’t have them. 🙂
Focus?
One of the biggest challenges I’ve encountered is maintaining focus, especially when faced with tasks that don’t particularly interest me. It’s easy to become overwhelmed when a task feels tedious, and the mind tends to wander. To combat this, I use a variety of strategies that help me stay on track. For example, I often set timers for tasks, even for something as simple as running a bath or cooking food. ALWAYS. This not only helps me stay focused on the task at hand but also prevents me from getting sidetracked by something else. Destroyed kitchens and kitchen appliances and flooded rooms speak to the importance of this.
Set Breadcrumbs to Help You Back
Writing things down has become an essential tool in my daily routine. When I’m interrupted or distracted, which happens often, having a list or a note helps me remember where I left off. This simple practice allows me to pick up tasks without wasting time trying to recall what I was doing. It’s amazing how something so small can make such a big difference. I call this setting breadcrumbs. Something to remind me of the task I need to do. Similarly, my kitchen cupboards have glass fronts. If they are opaque, I forget about things and they never get used. I used to work in offices where everything was perfectly uniform – I could not find a thing and used to go into a mild panic when going to such offices. (Until I worked out to draw my own map of where things were – I am visual in that sense.)
This is Interesting, Why Eat?
Another challenge I face is remembering to do basic things like eating regularly. It’s easy to become so absorbed in an activity that I forget about meals until I’m suddenly ravenous. To manage this, I set reminders on my phone or use apps that prompt me to take breaks and have something to eat. These reminders might seem trivial, but they are crucial for maintaining my well-being. I also need something to remind me to come back to the activity!
Don’t Want To, CAN’T Make Me!
Coping with tasks that I don’t want to do requires a different approach. Procrastination is a common issue, and I’ve found that breaking tasks down into smaller, more manageable parts can make them less daunting. For example, if I’m dreading doing the laundry, I might start by just gathering the clothes. Once I’ve done that, the next step doesn’t seem as overwhelming. It’s all about taking things one step at a time.
Success is Possible!
Living with ADHD as an adult comes with its own set of challenges, but with the right support and strategies, it’s possible to navigate these hurdles effectively. Whether it’s using timers, writing things down, setting reminders, or breaking tasks into smaller steps, these tools can help manage the symptoms of ADHD and lead a more organised and fulfilling life. (There will always be those days when none of this works, and it is SO important to be kind to yourself on those days.)
PS I mustn’t drink coffee when doing some tasks – drugs often work differently in people with ADHD – I fall asleep, so coffee is a nighttime drink for me!
PPS Do you find yourself remembering to add things after you thought they were complete?