80 Strategies to Cope with ADHD: Living with ADD

People with ADHD often harbor remarkably creative minds that can identify solutions where others merely perceive burdensome and daunting problems. Particularly when those "problems" are peculiarities associated with ADHD. One ADDitude reader ingeniously suggested to set your coffee brewing machine for 7 am but remove the pot. This would guarantee that if you don't wake up, you would have coffee all over your kitchen counter. A truly creative solution!

Enjoy myriad ingenious tricks that are suggested by the ADDitude community, tailored for dealing with the hurdles that adults and parents living with ADHD must face day-to-day.

I use a vibrantly colored wallet for easy spotting within my purse.

Every so often, I enlist the help of a clutter companion to sort my clutter into four separate stacks: "keep," "discard," "donate," and "age." After three months I make a final decision for what to do with the "age" pile.

I extend dinner or visit invitations to prompt me to tidy up my space.

To organize vital documents, I establish a "hot spot" designated for time-sensitive papers. I place up to five documents, each representing different tasks needing to be completed within the next day.

To help me stay organized, I hang a to-do list inside my front door. This means I see it several times a day, and each time I leave my apartment.

To keep track of my keys and other significant items, I attach electronic key fobs. I can then press a button on the base unit and follow the sound to locate my items.

I keep one small plastic bag in my purse specifically for receipts, and another similar bag in the glove compartment of my car.

I ensure to store items that are used together in the same location, helping me avoid unnecessary running around when undertaking a task. For example, I store wrapping paper, scissors, tape, and ribbons together in one closet.

Instead of cleaning everything at once, I break it down. One day I might dust, another day I clean the bathroom while my child is taking a bath, and another day I vacuum the rooms.

As I clean and tidy rooms, I play music and keep moving to maintain momentum.

I use brightly colored paper for important notes. Should I inadvertently misplace the note, I can find it easily due to the vibrant color.

Once I've tidied my dining room table, I immediately set the table to discourage further cluttering.

Whenever I write a note to myself, I place it directly into my pocket. The next time I reach into that pocket, I am reminded of what I need to do.

I've found the Serenity Prayer to be particularly comforting. Specifically in situations where I might act impulsively, I use the "play the tape forward" technique and it works wonders.

My wife has been very beneficial in helping me recognize my impulses. My most successful strategy involves delaying. I hold off an immediately urgent need (usually a purchase) for a few days, even a few months. If it's truly important, the desire will persist.

Whenever I have an urge to speak impulsively, I pretend to turn an imaginary key in my pocket to "lock" my mouth.

Every day, I start with a five-minute mindfulness session where I set my intention for the day. For instance, “Today I will notice my emotions and urges before acting on them.” To keep me focused, I also set reminders.

To manage impulsive shopping, I always ask myself: Do I need it? Do I love it? Do I know where it will be stored? If I want to impulsively buy clothes, I have rules: it must fit perfectly, look great, and I need to know where I'll wear it. Unless I answer 'yes' to all these questions, I don’t buy it.

I've found that my impulse buying has drastically reduced because I use my phone camera. I simply take a photo of the object I'm keen to buy. Later, I look at the photo and decide if I want the item.

Whenever I am tempted to say something personal to people, I imagine erasing their faces. This permits me to address the issue, not the individual.

Google Keep is my favorite app for jotting down ideas because I can also set reminders for those ideas. Writing down what I want to say helps control the impulsive urge.

I find planning ahead very helpful. I always know the who, what, where, and when before going to events or meetings.

Cleaning the house is one of my go-to relaxation techniques. It keeps me both focused and physically engaged. The satisfaction and accomplishment I feel when I refresh a space are unmatchable.

When feeling stressed, I read through insignificant emails. This assists in providing distraction so I can calm myself.

Finally, meditation. It calms me and allows me to mentally eliminate the everyday challenges of life. It feels like a fresh start every time.

Being a dancer for a decade, I quickly find peace when engaged in physical activities accompanied by music. Regardless of weather conditions, I repeatedly find comfort in exercising outdoors by running, doing strength training, and soaking up the surrounding beauty.

By listening to audio books, I fulfill my desire to read and it concentrates my thoughts on the story rather than the distractions of the external world.

I find tranquility by reducing the amount of time I spend on my phone. Disconnecting from social media and the Internet provides me with a reminder that these forms of communication represent a minor part of my life.

I find satisfaction in spending two hours gardening each day.

Partaking in Zumba allows me to concentrate so much on perfecting each step that I am unable to think about anything else.

My faith remains integral to my sense of calm. The teachings from the Bible, as well as Christian and classical music, provide me with a sense of worth. These elements also remind me of my ability to survive perturbing situations.

A walk in the woods always provides a calming effect, as does allowing myself a portion of each day to daydream.

The Google calendar application on my smartphone, with its reminders and notifications, is an indispensable tool for me. Since it resides on my phone, it's always with me, whether I'm at home, at work, or on-the-go.

Sending emails to myself is a method I employ to track my progress on tasks. These emails serve as reminders of things I need to do while I am focused elsewhere.

Believe it or not, I lean on techniques like sticky notes and making lists to remember everything that I need to do.

Being an online college student, I utilize emails as a method of tracking my assignments. I include all my tasks for the week in an email, removing each one as I complete them — a foolproof way to keep track of my progress.

Everything that I need to remember gets written down in a single notebook.

My smartphone doubles up as my auxiliary brain. Instead of relying on physical documents, I take pictures of anything that catches my interest. This way, no memos or contact details escape my notice.

Google Calendar provides another way to organize my schedules. The distinct color-coding allows me to effectively block time for various tasks — an imperative feature for someone with ADHD.

Keeping a family calendar ensures that everyone's activities are recorded. Having a visual reminder aids in managing the to-and-fro of kids.

To stay organized, I use a Passion Planner. It's an ordinary planner but includes monthly check-up questions and inspirational quotes to help me manage my time better.

Pen, paper, and a calendar are my tools of choice for getting organized. I find that writing things down and placing a physical calendar in a high-traffic area helps me keep track of my deadlines.

For problematic behavior from my son, I take the time to compose myself before responding. He has picked up on this behavior and occasionally takes time-outs himself.

I ensure to respond to any disruptive behavior from my child calmly and objectively.

Reward coupons are a fun and productive way I engage with my child. The rewards vary, but the goal remains consistent — to motivate him to learn self-control.

I make my daughter feel cherished and capable. Once achieved, she is more likely to adhere to my requests.

When it comes to disciplining my child, I keep my instruction concise. This approach ensures each command is clear, unequivocal, and less prone to weariness.

Whether it's turning off the television or putting shoes in the cupboard, I use the same basic sentence structure while commanding my son.

I have a plan of action for when my adolescent misbehaves. Rather than responding impulsively, I know the right words and measures to take, so that I can deal with any situation calmly.

We consciously avoid criticizing or punishing him for things he can't control, such as biological symptoms of ADHD. We recognize that instances of emotional meltdown aren't a definite sign of bad behavior, but a natural response.

As a parent, I adopt a policeman's mindset when dealing with my child's misbehavior; clear, concise, and fair in approach. My son may not intuitively understand the consequences of his action. Hence, I ensure to prepare him in advance.

While conversing with my child, I tend to speak softly. It piques his curiosity and encourages him to tune out the noise and listen to me attentively.

Maintaining friendliness and volunteering regularly for school functions is a good move. Children of parents who largely contribute to school activities often receive extra assistance from the school.

Effective collaboration with teachers is largely nurtured by open and regular communication. We regularly seek their advice for a better working relationship, understand that our children’s needs demand more of their time and effort and make a point to appreciate them.

I make it a point to regularly send positive feedback to my child's teachers via emails. It is more beneficial to focus on teachers who embrace and motivate your child than attempting to change a resistant one.

Showing respect for the teacher results in your child's needs being respected in turn.

My habit of addressing teachers by their first names encourages open conversations and strengthens the parent-teacher alliance.

Bringing snacks for teacher meetings is a habit I uphold as it is well-received by teachers and fosters a positive meeting atmosphere.

My meetings typically start with an assurance to my son that everyone present is his team, enthusiastic about his success. I then encourage him to share his thoughts on how they can assist him to excel.

Sharing insights with teachers strengthens our relationship. We utilize a behavior card that alternates between home and school each day. I also provide teachers with tips relevant to attention deficit from various websites.

At times, I will subtly refresh a teacher's understanding of ADHD or Asperger diagnosis. This helps shift her focus towards a more positive solution.

Before my son commences with his tasks, I ensure he is calm, either by playing with a toy or partaking in oral stimulation exercises like blowing bubbles or eating crunchy carrots. After this period, he is ready to go.

To minimize distractions for our son, we take him to the public library each evening when he has assignments to complete. I relax or entertain myself while he focuses on his tasks.

We present homework as a paid task for our son.

I stay around for about 15 minutes as my son begins his homework. My presence helps soothe his mind.

Employing a tutor has drastically improved our son’s organization and completion of tasks. She is revered by him, and we are no longer the villains in homework matters.

My daughter completes her school tasks within the school compound due to her discomfort of being in a resource class.

Having our son join a homework club has been greatly beneficial. He receives help immediately after school when his medication is still effective.

There is a scheduled free period during our daughter's school day for her to complete her homework when she is most focused.

To maintain focus during studies, my son switches his attention from one task to another once his focus begins to waver. This is known as the "shifts approach" and it is not the same as multitasking.

Lowering the lights in my twin's room and engaging them in soothing activities like rocking, storytelling, and lullabies helps prepare them for sleep.

Discussing my son’s highs and lows of the day helps him unwind for bed. I ask him to record the highs and discard the lows.

My daughter, diagnosed with ADHD and ODD, sleeps better after taking 5mg of melatonin.

Helping my son establish a pre-bedtime routine of a lukewarm bath or shower and some reading time, helps soothe him.

A warm milk glass and a mild back massage help calm my child before bed.

Classical music and repetitive visuals like a bouncing ball on a TV screen are some strategies we use to soothe our son.

To prevent disturbances from light penetration, I have moved my child's bed away from the doorway and purchased a clock that illuminates only upon pressing. This has improved his sleep quality.

To cancel household and outdoor noises, I use a window fan. Additionally, to ensure comfort, I remove irritating tags from his pajamas, and avoid combining flannel pajamas with flannel sheets.

Having my child focus on her breathing while visualizing a pleasant scenario helps relax her into sleep.

Dimming the lights and encouraging prayer helps my son find peace before bed.

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