Tips and Tricks

Because it stems from difficulties in Self Regulation, ADHD is a disorder more of performance than skill, as in “I know what to do, but… I find that, in the moment, I still don’t do it (and then get frustrated with myself)”.  The challenge is to create an environment that makes performance easier, and levels the playing field.  An analogy might be the ramp that allows someone in a wheelchair to access elevated rooms.

Make the most of your exec function skills, and help compensate for their weakness, by learning what works for you.

Create Structure
One of the simplest ways to ensure you get things done, is to have a regular routine so each step becomes automatic rather than a decision point.  Having a pre-determined time slot when you will do laundry, pay bills, plan your weekly menu, service the car, etc. eliminates the stress of “finding time” to do them, making it much more likely they will happen.    Making sure important items have a home (like always putting keys and wallet in a bowl by the door) minimizes time looking for them.

Externalize
One of the most effective tricks is to externalize as much as you can.  Put your lack of filters to good use by replacing high-appealing distractions with ones that are just as appealing but redirect you to things that are important to you.  Examples include:    

|     write things down    |     make short lists     |     use a physical diary/planner     |     set multiple timers to help keep track of time      |     stick up cues and prompts as physical reminders      |     dictate reminders into your phone    |     approach tasks with a partner who can keep you on track     |     reward yourself for progress toward a goal      |     

Eliminate time gaps
People with ADHD have only the loosest grasp of the passage of time – and actually struggle to place weight on future consequences – so it really helps to break down distant, or longer-term tasks into lots of short-term steps to capitalize on the urgency of a looming deadline.  Tools that present a visual or audible representation of timer passing add an extra external cue.

Exercise
The benefits of regular exercise cannot be overstated!  Improved fitness has been shown to improve executive function, ease stress and anxiety, enhance working memory and improve impulse control.

Buffering
A buffer is something that lessens or moderates the impact of something else.  Experiment to see if you can finds a counter-measure that helps relax you, or syphon off some excess energy, to make it easier to direct your efforts and stay on task.  For example:    

|     doodling    |     fiddling with a paperclip     |     chewing gum (or a pencil)     |     listening to music      |     juggling      |    (where possible) exercising     |     bouncing a ball against the wall     |