Attention-deficit/hyperactivity disorder (ADHD) is a chronic condition that affects millions of children and often continues into adulthood, according to the Mayo Clinic. The problems associated with ADHD include inattentiveness, hyperactivity and impulsiveness. Life can be especially challenging for people with ADHD. A number of self-help techniques can help manage symptoms and contribute to a more productive and manageable life.
Physical Activity Effects
Getting regular exercise may help reduce the hyperactivity and inattentiveness associated with ADHD. Physical activity can improve your mood, relieve restlessness, calm your thoughts and diminish stress. Aerobic movement like brisk walking, bicycling or swimming can help work off excess energy. If you are short on time, simply jumping up and down for a few minutes can help make you less fidgety.
Tasks/Routines Time Frame
When you suffer from ADHD, your perception of time may be skewed. Keeping a watch, clock or a timer with you at all times can give your day structure. Allow yourself a set number of minutes or hours to complete a task. This will help establish a routine and ensure that you are meeting your daily obligations without becoming sidetracked. Allow more time than you think you'll need so you do not end up feeling rushed. If you think a task will take 20 minutes, schedule 30.
Significance of Organization
When you are faced with large tasks, break them down into smaller, more manageable steps. This way the completion of each part of the task can provide a sense of accomplishment. Organizational tools like a datebook, large calendar and reminder notes along with designating a special location for keys and important paperwork can help prevent and minimize a harried existence.
Function of Sleep
When you are sleep-deprived, the symptoms of ADHD can worsen and further interfere with your ability to focus. Lifestyle changes that include avoiding caffeine late in the day, sticking to a regular bedtime, and showering or bathing right before bed can all lay the groundwork for a good night's sleep.
Nutritional Considerations
Eating healthy foods can dramatically decrease hyperactivity and stress levels. Eat fewer carbohydrates, like simple sugars and baked goods, while increasing your protein (chicken breast, almonds, beans) intake. Avoid sugar as much as possible.
Support Group Benefits
Consider joining or starting an ADHD support group. Having an empathetic outlet where you can share your struggles and hear about the problems other ADHD sufferers face can help you feel less alone.
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