How to Manage ADHD in the Modern World

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If you or your child are struggling to cope with everyday tasks, you may be suffering from ADHD. This common condition can cause trouble in school, work, and home life, making even simple tasks difficult for those who suffer from it.

While many patients benefit from medication, others are looking for simple ways to manage their symptoms. Today, there are many resources for those who would like to improve their quality of life while living with ADHD.

If you’re searching for ideas on how to manage ADHD for yourself or your child, take a few minutes to read our guide below. We break down what ADHD looks like, how it impacts patients’ lives, and how you can cope with your struggles.

Keep reading for important information about managing ADHD in today’s fast-paced world.

What Is ADHD?

ADHD, or attention-deficit/hyperactivity disorder, is a condition that is characterized by inattention, impulsivity, and hyperactivity.

While more prevalent in children, ADHD also impacts thousands of adults every day. Men are almost three times more likely to suffer from ADHD than women.

While many imagine ADHD as constant fidgeting or simple forgetfulness, the condition is far more complex. ADHD can easily cause stress for those diagnosed with it, or those living with someone who has been diagnosed.

Even with medication, ADHD can still cause significant disruption in daily life.

ADHD In Children

ADHD is more prevalent in children than adults, and the average age of diagnosis for kids is age 7. Symptoms in children often differ from those in adults.

Many parents struggle to determine if their child needs help, or is simply energetic. Trouble in school is one of the most common reasons parents reach out for help.

Children with ADHD are likely to suffer from hyperactivity. This is distinct from normal childhood energy.

They may also be in trouble at school frequently, struggle to complete homework or chores, and quickly lose interest in what they are doing.

Parents often recognize the following symptoms in children with ADHD:

  • Running and climbing at inappropriate times
  • Troubling waiting their turn
  • Constant talking or interrupting
  • Difficulty staying seated or being still
  • Dislike for tasks that require attention
  • Seeming to not pay attention when being spoken to
  • Making careless mistakes or failing to pay attention
  • Problems playing or working quietly
  • Quickly becoming distracted or losing attention
  • Trouble staying organized, losing things often

ADHD in Adults

While many assume that ADHD is a condition that only impacts children, adults struggle with it too. As children age, their symptoms may change over time. As such, the signs of ADHD in adults vary from those in children.

Adults are more prone to have trouble with inattention rather than hyperactivity. They may also experience bouts of impulsivity and intense emotions.

For adults with ADHD, even seemingly simple tasks can take hours. They struggle to deal with what others consider to be basic responsibilities.

Because of this, ADHD in adults can lead to severe complications like job loss and poor relationships. ADHD is often comorbid with mental conditions such as depression and anxiety.

Let’s take a look at some of the symptoms that could point towards a diagnosis of ADHD. Adults with ADHD often experience:

  • Trouble keeping track of time, running late often
  • Desire to multitask but the inability to do so
  • Restlessness or trouble sleeping
  • Difficulty following directions
  • Trouble staying organized
  • Struggles to meet deadlines and remember important information
  • Substance abuse or addiction
  • Mood swings
  • Low self-esteem
  • Becoming frustrated quickly
  • Continually starting tasks or projects without completing them

How to Manage ADHD in Today’s World

With or without medication, many with ADHD are still looking for helpful ways to manage their symptoms. Luckily, there are more options than ever for those looking for additional support.

Below, we outline some easy ways to deal with ADHD in daily life.

Get Educated

The first step to dealing with ADHD is learning more about it. Whether it’s for yourself or your child, it’s important that you understand the major aspects of ADHD and its symptoms.

There are many common misconceptions about ADHD today, which can make it difficult to identify or treat. Look into the condition, and compare it to your personal experiences.

While you can’t diagnose yourself or someone else, you can take the first step towards improving your life by understanding what you’re dealing with.

You can also look into more information about how to effectively deal with your ADHD symptoms.

On the Growth Insitute’s website, for example, Dr. Ned Hallowell offers courses that teach practical solutions to common daily struggles.

Build Routines

For both children and adults, routines are effective at mitigating symptoms.

For example, you can try assigning different chores and tasks to specific days of the week. Using apps to build routines is another popular choice, and many benefit from electronic reminders and tracking systems.

Research demonstrates that even children without ADHD enjoy routines, and making things concrete can help kids with ADHD learn what is expected of them.

It can also make tasks seem more approachable.

Exercise More

If you suffer from restlessness or hyperactivity, exercise can be a useful way to burn off extra energy.

Exercise is also proven to release endorphins that boost mood and productivity, making it helpful for those struggling with mood regulations or motivation.

If your child is interested, consider signing them up for a sport or other physical activity.

Recognize Common Types of Distraction

Those with ADHD have much in common, but everyone’s condition manifests differently. To effectively manage your ADHD, it’s important to recognize what you struggle with most.

If you have trouble working from home because of your TV, fridge, or other distractions, consider working somewhere like the library instead. While you won’t have the conveniences of home, there may be less to distract you there.

Making meaningful changes begins with identifying your biggest challenges.

Seek Professional Support

Counseling is a good way to deal with the emotions and frustrations that come from living with ADHD. Counselours can help you sort through your feelings, build better habits, and stop harmful behavior.

Children often benefit from counseling because therapists are trained to help them talk about difficult topics. Because kids struggle to express themselves as articulately as adults do, therapy can help them feel heard.

For many, counseling also becomes a safe space where ADHD and its symptoms can be discussed openly without fear of judgment.

Take Advantage of Technology

Today, we each have the potential to help ourselves right in our pockets. Apps, both free and premium, offer many simple and helpful solutions.

Many with ADHD are frustrated by their inability to follow through or build habits, which apps can help alleviate. Notifications and electronic login make it much easier to stay on top of tasks and upcoming events.

Other apps offer positive reinforcement for paying attention and help minimize distractions.

Become Comfortable With “No”

Many adults with ADHD become overwhelmed by having too much on their plate. Often, this comes from saying “Yes” to more tasks and invitations than they can handle.

If you find that you are often struggling to keep up with commitments, it may be time to learn how to say “No” more often. While this can cause feelings of guilt or anxiety, remember that only you know your limits and comfort level.

Be Patient With Yourself

ADHD doesn’t make you less than anyone else, and you have just as much potential. Give yourself the space and validation you need to grow free from guilt or shame about your ADHD.

If your child has ADHD, you may often become frustrated by their inability to do seemingly simple things. Remember to practice sympathy and patience, and find healthy ways to deal with your emotions.

Take Your Medication

It may seem simple, but it’s true. Many resist medication because of the stigma, but thousands have been helped by using prescriptions to manage their symptoms.

If you’re uncomfortable with your current medication or dosage, speak with your doctor to make changes that could help.

Learning to Cope With ADHD

ADHD can make it difficult to do things that others find easy, but there are many ways to alleviate these problems. Learning to manage ADHD can be challenging but is well worth the effort.

Use these easy tips to help cope with your and your child’s symptoms, and remember to practice patience. Hope is around the corner.

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