Attention deficit hyperactivity disorder (ADHD) can present day-to-day challenges. Its symptoms can lead to impulsive behavior, procrastination, and other barriers to a smooth workflow. Luckily, there are many strategies you can use to manage the symptoms and anxieties of having ADHD.

How to Manage ADHD as an Adult

1. Prioritize Tasks

Staying focused is one of the most common challenges for people with ADHD. It’s easy to feel as if everything needs to get done right away, but prioritizing items can help you hone in on one task at a time. Organize your to-do list by deadline and level of importance to tackle what matters most first.

2. Schedule Your Day

Having a game plan at the start of each day can help you stay on-task. Break your work time down into blocks of time, and schedule each block with a specific project, even if it’s just checking emails. Consider using a timer to remind yourself when it’s time to switch to the next task. Day planners, desk calendars, and certain apps can help as well. Finding a strategy that works best for your workflow may require some trial and error, so feel free to experiment with different styles until you find the right one.

3. Avoid Multitasking

Multitasking may seem like an inevitable aspect of most jobs, but it’s more effective to focus on one task at a time. Trying to do too much at once can lead to anxiety and leave you feeling overwhelmed. Don’t try to listen to voicemails while working on spreadsheets, for instance. Instead, give each task your full attention.

4. Block Out Distractions

For individuals with ADHD, having a quiet work environment is critical to facilitating focus and combatting anxiety. If you don’t have a private office, consider using earplugs or playing white noise to minimize distractions while you work.

If you have ADHD and you’re seeking ways to manage it effectively in your workplace and personal life, turn to the team at Counseling Solutions of Alaska in Anchorage, AK. Specializing in counseling services for anxiety, panic disorder, PTSD, and stress management, these professionals help their clients develop strategies to cope with the challenges associated with mental health concerns in ways that work best for them. Explore their full list of services by visiting their website, or call (907) 644-8044 to schedule an appointment.