Ways to Manage your ADHD
Take your medication reliably. Use a Sunday through Saturday pill box so that you can be sure that you are taking your medication each day. Be sure to have some food in your stomach prior to taking the medication to prevent stomach upset. Also, figure out the best schedule for daily eating to be sure that you are able to eat regular, nutritious meals as stimulant medication can lessen appetite.
Time of day. Note which times of day you are better able to listen and focus and what times of day are more challenging for you. In this way, you will develop a better sense of how well your current medication plan is working throughout each hour of the day. Pass this information on to your prescriber. This can also help inform your study schedule – if you find that keeping attention is harder in the evenings, you may want to consider scheduling your study time for the early mornings.
Set a schedule. Try to set up a daily and weekly visual schedule for yourself to promote organization and task completion. Put up visual reminders throughout your home and work place to help you remember information and stay on track throughout the day. A whiteboard can be helpful. Use technology to assist you with organization. Your cell phone and computer can be used in lots of ways to help you: online schedules, reminder chimes, lists, contact information.
Check out the offices of SAS (Student Accessibility Services) and CFAR (Center for Academic Resources). See if those offices can provide you with some educational assistance and accommodations so that you can enhance your academic performance.
SAS: Smith Hall, Second Floor (603) 862-2607?
CFAR: Smith Hall, Second Floor (603) 862-3698?
Be patient. Remember to be patient with yourself as you are going to make errors at times due to your ADHD. Additionally, educate your family members, friends, and roommates fully about your challenges with ADHD so they can be more patient and understanding.
ADHD medication is in-and-out of your system each day. There may be times in the day when you can tell it is working fully and other times when the therapeutic effects are beginning to lessen. Some adults have difficulty negotiating the end of the day when the medication is fully out of their system. Some adults speak of “the crash” as being rather unsettling. Identify your rhythm and communicate this clearly to your prescriber.
Take notes between appointments.? This can help you remember your observations, and then you can pass those on to your providers. These observations will influence your prescriber’s medication choice and dosing plan.
Carry fidget toys. They can be helpful when you have too much energy on board. Some adults with ADHD chew gum, squeeze a stress ball, or fidget with a tangle tool. Take a movement break if you need to discharge some energy – some brief yoga stretches can help you calm your mind and body.
Communicating with others.? Remember that communication with others can sometimes be challenging due to inattention and impulsivity. Be in the same room when talking to another person. Maintain good eye contact. Ask the person speaking with you to repeat his/her message if you missed part of it. Avoid talking over the other person. If you worry that you might forget what you want to say, write down your thoughts on a piece of paper. Try to tune in empathically to what the other person may be thinking/feeling, while also noting what you are thinking/feeling.
Be open to observations. Share observations from your partner/family member/friend with your providers. Keep in mind that your observations of yourself are important and the observations from meaningful others are important too. Try to listen to feedback without defensiveness or guilt.
Realize ADHD is a lifetime challenge. After you accept this your life path can be filled with all kinds of emotional experiences. Be patient and accepting of yourself, and remember that even when you stumble in one moment, you have a chance to walk confidently in the next moment… and the next.
Increase your awareness through self-education. If you were diagnosed with any other medical disorder (e.g., diabetes), you would learn as much as you could about that disorder. Apply the same approach to ADHD. The more you learn about it, the more successful you will be in managing it. If you like to read, get some print books and dive in. If you prefer audiobook/visual learning, you can find many resources on CD/DVD/internet. Either path can be helpful.
Books & Resources for Managing ADHD
Is it You, Me, or Adult ADHD? Stopping the Roller Coaster When Someone You Love Has Attention Deficit Disorder by Gina Pera (2008).
You Mean I’m Not Lazy, Stupid, or Crazy?! The Classic Self-Help Book for Adults with Attention Deficit Disorder by Kate Kelly and Peggy Ramundo (2006).
10 Simple Solutions to Adult ADD. How to Overcome Chronic Distraction & Accomplish Your Goals by Stephanie Moulton Sarkis (2011).
