Woman struggling to concentrate at work or school due to Adult ADHD.

Tips for Managing Adult ADHD

by | Jan 15, 2023 | Blog

With the prevalence of ADHD among adults, many are left uncertain as to how they should manage its effects on their individual and work lives. In this blog post, we will take a look at several methods for managing adult ADHD. Some of these methods include medication, therapy, and lifestyle changes. Keep in mind that what works for one person may not work for another, so it is important to find what works best for you.

The Power of Routines

Routines can be an invaluable tool for managing adult ADHD. For those with ADHD, structure, organization, and consistency are often difficult to maintain but are essential components of symptom control. Establishing a reliable routine is key to reducing symptoms of distraction, forgetfulness, and time-management difficulties. Examples of routines that can be helpful in managing symptoms include:

  • Creating and following a daily schedule
  • Setting reminders for tasks and appointments
  • Utilizing to-do lists
  • Breaking down projects into smaller tasks
  • Taking regular breaks
  • Assigning specific times for studying or working on projects.

These strategies can help individuals to gain more control over their symptoms, improve their focus and concentration levels, and better manage their day-to-day lives. By honoring the goals they have set, they will be able to achieve the feeling of accomplishment that comes along with completing tasks on time without becoming overwhelmed.

Organization and Simplification

Keeping a well-organized and clean environment can be extremely beneficial for those with adult ADHD. Structuring one’s space in order to reduce clutter, distractions, and disorganization is essential for minimizing symptoms such as forgetfulness or difficulty focusing. Organizing the environment can take many forms:

  • Dedicating certain areas of the home for specific tasks or activities
  • Creating an orderly filing system for paperwork and documents
  • Utilizing storage containers with labels for easily finding items
  • Making sure everything is put away in its designated place after use
  • Establishing a regular cleaning schedule to maintain a tidy area.

By making organization a priority, it will be easier to find items quickly and focus on what needs to be done at any given moment. Furthermore, when the physical environment is in order, it sets up conditions that can lead to better mental organization and improved functioning.

Exercise and Healthy Diet

We often think of the brain and body as two separate entities but the reality is that they are interconnected. When it comes to managing adult ADHD, a healthy lifestyle is paramount. Exercise has been shown to help improve focus and concentration levels while also reducing stress and anxiety. Regular physical activity can also provide structure and bolster self-esteem by providing a sense of accomplishment when goals are met or achievements unlocked.

Additionally, eating a nutritious, balanced diet that is rich in fruits, vegetables, complex carbohydrates, and lean proteins will help to regulate energy levels throughout the day. This will help to reduce symptoms of fatigue, restlessness, and impulsivity that are common in adults with ADHD.

Medication Management

For some individuals, medication may be necessary for symptom control. Stimulant medications such as Adderall and Ritalin are the most commonly prescribed drugs for managing adult ADHD. Non-stimulants such as Strattera and Intuniv may also be prescribed. It is important to discuss any potential side effects with your doctor and make sure that the medication you are taking is safe for you.

Medication management services can be especially helpful for those with ADHD. A medication management specialist can provide additional support and guidance in managing symptoms and tracking medication use. This can be beneficial for those who may need extra help with organizing their medications or understanding proper dosage instructions.


Therapy can be an invaluable tool for managing adult ADHD. Cognitive Behavioral Therapy (CBT) can be an effective treatment for adults with ADHD as it focuses on changing patterns of thinking, feelings, and behaviors in order to achieve desired goals. Through CBT, adults with ADHD can develop strategies for managing their symptoms such as learning how to break down tasks into small, manageable steps; developing techniques for staying focused or increasing self-control; and gaining greater awareness and understanding of their individual triggers.

Combined with medication or other forms of therapy, CBT has been found to improve concentration levels and reduce hyperactivity, impulsivity, forgetfulness, difficulty following instructions, poor organizational skills, and emotional instability. Furthermore, the skills it teaches can help those with adult ADHD to cope better in day-to-day life and become more independent in managing their condition.


The key to successfully managing adult ADHD is to develop comprehensive treatment plans that integrate lifestyle modifications, medication management, and therapy. By taking a holistic approach, individuals can learn to better manage their symptoms and improve their quality of life. It is important to remember that managing adult ADHD can take time and hard work but the effort will pay off in the long run. With a comprehensive treatment plan, adults with ADHD can better navigate their daily lives and live more fulfilling and productive lives.

BestMind Can Help

If you need help managing your ADHD symptoms, or if you need a diagnosis from a qualified healthcare professional, BestMind can help. Our team of experienced clinicians specializes in the diagnosis and treatment of ADHD in adults. We offer comprehensive services such as telemedicine, medication management, and lifestyle modification to help you better manage your condition. Contact us today to learn more about how we can help you or book an appointment with one of our experts.


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