Lifestyle strategies, like honing time management skills and improving sleep hygiene, can help reduce the effects of ADHD symptoms. Therapy and medication can also help.
Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by hyperactivity, inattention, and impulsiveness.
While ADHD is certainly more prevalent in children, the disorder also affects
The hyperactivity of childhood ADHD can subside by adulthood, but other symptoms may persist. These symptoms and behaviors can affect a person’s social interactions, careers, and relationships.
Recognizing adult ADHD
ADHD presents differently in adults than it does in children. Adult ADHD can cause impaired executive functions, resulting in the following symptoms:
- inability to stay on task or take on tasks that require sustained concentration
- losing or forgetting things easily
- frequently showing up late
- talking excessively
- appearing not to listen
- regularly interrupting other peoples’ conversations or activities
- being impatient and easily irritated
Consider checking your symptoms against the Adult ADHD Self-Report Scale Symptom Checklist and reviewing them with a doctor.
Living with ADHD can be challenging at times. However, many adults are able to manage their ADHD symptoms effectively and lead productive, satisfying lives.
Depending on the severity of your symptoms, you may not need help from a doctor right away. You can make various personal adjustments first to manage your symptoms.
Exercise regularly
Regular exercise can help you handle aggression and extra energy in a healthy, positive way. Research also suggests that exercise can improve executive function, mood, and mental health in adults with ADHD.
Aside from calming your body and boosting your brain, exercise is also critical for maintaining good health.
Get sufficient sleep
It’s important for adults to get at least 7 to 8 hours of sleep every night. A lack of sleep can make it difficult to focus, maintain productivity, and keep up with responsibilities.
About 25% to 50% of people with ADHD have sleep problems, but medications and other management strategies are available. Talk with a doctor if you’re having trouble sleeping.
Improve your time management skills
Setting deadlines for everything, including seemingly small tasks, can make it easier to stay organized. Using alarms and timers can also help ensure you don’t forget certain tasks.
Taking the time to prioritize important tasks will further set you up for success.
Build relationships
Set aside time for your family, friends, and significant other. Schedule fun activities to do together and keep your engagements.
While you’re with them, do your best to be vigilant in conversation. Listen to what they’re saying and try not to interrupt.
Next steps
If the symptoms of ADHD are still affecting your life despite your making these efforts, then it may be time to get help from a doctor.
Depending on the severity of your symptoms, they may suggest numerous different treatments, including certain types of therapy and medication.
Therapy for adult ADHD can be beneficial. It typically includes psychological counseling and education about the disorder.
Therapy can help you:
- improve your time management and organizational skills
- learn ways to manage impulsive behavior
- cope with difficulties at school or work
- boost your self-esteem
- improve relationships with your family, co-workers, and friends
- learn better problem-solving skills
- create strategies for managing your temper
Common types of therapy for adults with ADHD include:
- Cognitive behavioral therapy (CBT): Individual or group CBT allows you to learn how to manage your behavior and change negative thoughts into positive ones. It may also help you cope with problems in relationships or at school or work.
- Marital counseling or family therapy: Marital counseling or family therapy can help loved ones and significant others manage the stress of living with someone who has ADHD. It can also teach them what they can do to help and how to improve communication with the other person.
Doctors
- dextroamphetamine (Dexedrine)
- dextroamphetamine-amphetamine (Adderall, Mydayis)
- lisdexamfetamine (Vyvanse)
- methylphenidate (Ritalin, Concerta, Metadate CD)
Other medications doctors may use to treat ADHD include atomoxetine (Strattera) and certain antidepressants, such as bupropion (Wellbutrin). Atomoxetine and antidepressants work slower than stimulants, so it may take several weeks before symptoms improve.
The right medication and the proper dose often vary from person to person, so finding what’s best for you may take some time.
Make sure to talk with your doctor about the benefits and risks of each medication so you’re fully informed.
You should also speak with your doctor if you begin to develop any side effects when taking your medication.
When left undiagnosed and untreated, ADHD can cause problems in personal relationships and affect performance at school or work.
Having ADHD as an adult isn’t easy. With the right treatment and lifestyle measures, however, you can greatly reduce your symptoms and improve your quality of life.