5 Ways to Live With Adult ADD

1. Enlist the Help of an ADD Coach

Adults with ADD who struggle with time management, organizational skills and focusing on a task often find that it's difficult to admit they need help. Their quality of life improves greatly, however, when they hire an ADD coach to assist them with coping skills. Some coaches meet with patients on a weekly or monthly basis, while others charge by the minute for short, problem-solving phone conversations that address issues as they arise. An effective ADD coach should empower you by teaching you to manage your symptoms. Beware of coaches who foster an unhealthy dependency, as you could spend valuable time and money without developing the skills to deal with life on your own.

If you cannot afford an ADD coach, consider asking a friend or relative to mentor you. Select someone who is inherently organized, prompt and patient--and someone who is not afraid to tell you when you fall into self-destructive behaviors. Remember to set mutual boundaries with your mentor, since your best friend may not appreciate you calling at 3 a.m. to discuss your inability to multi-task.

2. Break Tasks Down Into Reasonable Steps

Those with ADD often find that list-making is essential to helping them organize tasks and manage their time. The list itself, however, can be overwhelming to an ADD sufferer. If you look at your to-do list and begin to panic because you don't know where to begin, break the tasks down into individual steps. If one of your pending tasks is to organize your office, make a sublist of the steps it will take to complete the task. You may, for example, break the job up into paying outstanding bills, filing receipts and organizing the bookshelf. Do not allow yourself to stray from the step at hand until it is finished. ADD patients who try to tackle several steps at once often end up with an overwhelming sense of defeat when they are unable to complete them successfully.

3. Use Memory Aids

People with ADD/ADHD are constantly challenged by organizational problems. In addition to using lists, many ADD sufferers employ other aids to jog their memory or keep them from forgetting important appointments. Try using a kitchen timer to help you concentrate for a specified amount of time. When the timer goes off, allow yourself to take a short break as a reward for remaining on task. A white board placed near the phone can be used to record important phone numbers, and a calendar or daily planner is essential for tracking appointments and event times. Utilizing a few memory tools can simplify your life while increasing your productivity levels.

4. Exercise Frequently

In addition to its proven benefits for general health, exercise is a natural way to cope with the frustrations of ADD. Aerobic exercise increases the neurotransmitter levels that aid in emotional stability and produces endorphins that elevate mood and increase happiness. Try to add 30 minutes of cardio-based exercise to your day, making sure that you are working at moderate to intense levels at least 2/3 of the time. If ADD runs in your family, participate in fitness activities and outdoor exercise together to increase family cohesiveness while controlling ADD symptoms.

5. Try Meditation or Prayer

Meditation has long been used to settle the mind, improve focus and release tension. Whether you practice deep breathing techniques, yoga or contemplative prayer, brain research indicates that meditative practice can essentially "train your brain" by strengthening the weak mental circuits responsible for ADD behavior. Meditation can help you become more self-aware, mindful and focused, and these traits can help you accomplish tasks that previously seemed overwhelming or impossible.