If you have adult ADHD , or attention deficit hyperactivity disorder, you may find that even the smallest tasks you do every day feel overwhelming. That's normal, because everyone's challenges are different. But don't worry. In addition to the treatments you can get from a doctor, there are some simple strategies you can use to help manage your symptoms and get things done more easily in your daily life. Let's take a look at how you can use these tools in your workplace, social life, and household chores.
How to make work easier at work?
Staying focused while working in the office can sometimes be a big challenge, but these little tips will help you a lot.
Avoid distractions.
If you want to stay focused on a task for a long time, it's important to make your surroundings a little quieter.
- If you're distracted by the noise around you or other people's conversations, use something like white noise earphones . Or listen to something like slow classical music while you work.
- Send all phone calls to voicemail during work hours. Check them all at the same time each day.
- Turn off the sound of notifications on your computer and phone. Even a small 'ting' can completely distract you.
Break big tasks into small pieces.
When you take on something like a big project, do you get stuck, unable to figure out where to start and how to finish it? This is common for people with ADHD .
- Simply put, break that big task into small steps . Imagine you have a big report to write. It's a burden if you try to do it all at once. Instead, break it down like this: 1. Researching information. 2. Making a rough plan. 3. Writing the first part... Break it down into small pieces.
- Set a due date for each small task. When the task is complete, give yourself a small reward. It could be something as simple as going for a walk, having a cup of tea, or downloading a song you like. This will give you a good incentive to keep working.
Move around a bit, give your body a workout.
A person with ADHD who works a desk job or does the same type of work over and over can quickly feel bored and restless.
- Find ways to move your body a little throughout the day. Get up every hour to fill your water bottle, or if there's a staircase, go up and down two or three times.
- If possible, bring your lunch from home and eat it at your desk . That way, you'll have time to take a short walk or do some other exercise during your lunch break.
Use memory aids
Forgetting things said in meetings and to-do lists is a big problem, isn't it?
- Take as many notes as possible during meetings. Or record them and listen to them later.
- Write down things you need to remember on sticky notes or on your smartphone and put them somewhere you'll see them often.
- Use a day planner . Write down your day's tasks and appointments in it, and check it frequently throughout the day.
Prioritize work.
Every morning, make a list of the three most important tasks you have to do that day. Ask yourself, "If I could only get three things done today, what would they be?" Then prioritize completing those three tasks.
In social life and relationships
Symptoms of ADHD, such as impulsivity, forgetfulness, and difficulty paying attention, can make some social situations a little difficult. But these little tricks can help you manage them.
Maintaining social relationships can sometimes be a challenge due to ADHD symptoms such as impulsivity, forgetfulness, and difficulty paying attention.
- Repeat what you hear: When you're talking to someone, pay attention and remember what you're saying, and confirm that information by repeating it back to the person. For example, when you're meeting someone new, repeat their name, saying, "Nice to meet you, Nimali." Or, "I heard we're meeting at 8, is that right?" and repeat back.
- Learn from others: You can learn a lot about how to manage social situations by watching others. If someone in your office or on TV has a social skill that you admire, watch how they do it and try to incorporate what you learn into your own life.
- Look beyond the words: Pay attention not only to the words people say, but also to their tone of voice, body language, and word choice. When you pay attention to all of these, you'll be able to better understand what they're really trying to say.
Let's organize life at home.
These little tricks you can use to keep your household chores organized can greatly reduce your stress and anxiety.
- Tidy up your house in 10 minutes: When things are scattered all over the house, it can feel overwhelming and overwhelming. It can also make you feel like you can't do anything. Set a timer for 10 minutes every night. Go around the house (or just one room), pick up the things that are out of sight, and put them back where they belong.
- Make a specific place for everything: If everything in your home has a specific place, you won't have to waste time looking for it. Here are some ideas to help you with this.
| Technique | How to do it? |
|---|---|
| Over-the-door organizers | Hang small items like these on the doors of every room. You can sort things like makeup, jewelry, toys, and gloves. |
| Donation Box | If you have an item you no longer need but think could be useful to someone else, put it in this box. When the box is full, give it to a donation center. |
| Clear boxes | Use transparent boxes to pack your belongings. That way you can see what's inside at a glance. |
| A place for everyday items | Place a small table near the main door of your house, and place something like a basket on top of it to put things like your keys, purse, phone, and glasses. Get in the habit of putting them there as soon as you get home. Then you won't have to look for them when you go out. |
- Unsubscribe from emails from stores: Unsubscribe from sales emails from online stores. This will stop you from wanting to buy something new with every message they send.
- Meal Plan for the Week: Take a little time one day and decide what you're going to eat for the entire week. An easy way to do this is to write down your family's favorite foods on index cards. If you're going to be cooking at home for the next few days, pull out a few of those cards and create your weekly meal plan.
- Make a list before you go shopping: Before you go shopping, look at what you have in your kitchen and fridge and make a list of the items you need to buy. Also, don't be hungry before you go shopping . Eat something before you go. That way, you'll be less likely to buy unnecessary items off your list.
- Do a little prep in advance: Weekdays are very busy. If you have time on the weekend or on a holiday, do a little prep before cooking.
- Wash and cut fruits and vegetables.
- Cook things like soups and stews and freeze them. Thaw them when needed.
- When you prepare foods like muffins, you have something to eat in a hurry.
Take-Home Message
- Adult ADHD is a real medical condition, so it's normal to find it difficult to do everyday tasks. Don't feel guilty about it.
- The treatment provided by your doctor is the most important thing. These instructions are just a supplement to that treatment.
- Break down big tasks, whether at work or at home, into small, manageable steps.
- Use things like calendars, lists, and reminders on your phone to help your memory.
- Keeping your household chores organized can help reduce stress. Develop a system that works for you.
- If you're still having trouble after doing these things, never hesitate to talk to your doctor about it.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න