Living with ADHD can be very difficult. The simplest things become frustrating because of the inability to concentrate or focus on many things simultaneously. This, in turn, leads to a decrease in productivity. When you don’t have access to some, you can use these techniques to avoid distractions, work efficiently and be happier.
5 Simple Techniques to Help You Cope with ADHD
1. Create a Routine
A research study on ADHD shows that one of the biggest challenges for people with ADHD is concentrating on different things at once. The simple solution to this is creating a routine. Create a sequence of actions that’s easy to get accustomed to. For example, when shopping, create a shopping list, arrange your items in a certain way, and so on. By building a pattern, it becomes easier to cope with unexpected events or changes. That way, your life runs smoothly without sudden interruption.
2. Break Tasks into Bits
Trying to carry out huge tasks can be quite difficult for someone with ADHD. In that situation, the best thing to do is break down these tasks into small and detailed bits. Schedule them according to their urgency or importance and carry them out one by one.
You don’t have to rush into completing it all at once. It can be overwhelming to multitask and could lead to unnecessary pressure and frustration. By breaking your tasks into smaller bits, it’s easier to maintain focus in ensuring it’s perfectly done before moving on to the next.
3. Limit Distractions
To improve your concentration skills, you have to minimize distractions. Distraction only leaves your mind frazzled and makes thinking right nearly impossible. To cope with ADHD, you have to learn to limit all forms of distractions.
You can shut out unnecessary banter, avoid taking in new tasks that could clash with your routine, declutter your surroundings and always finish up with an existing schedule before creating a new one. By limiting distractions, you free your mind from fleeting and upending thoughts that can cause you to lose focus.
4. Practice Calming Techniques
ADHD can lead to stress on the brain, mind, and body. As mentioned earlier, CBD oil can help with stress, but researchers are still trying to understand its effects on the brain. There are also other practices and calming techniques.
Take a breather and arrange your thoughts from time to time. You can practice deep breathing and meditative techniques to help you relax and feel relieved. You can also practice journaling to help you collect your fleeting thoughts and decisions.
Take some minutes daily to collect yourself, free your mind of all worrying thoughts and just relax. By doing these, you’re able to overcome the pressure and maintain your cool.
5. Talk to Someone
It can be difficult to talk to someone about your condition, but it’s a proven way to cope with ADHD. Often, individuals with ADHD receive a lot of tongue-lashing from employers, colleagues, friends, and even family who have no idea about their condition.
Letting someone in on the challenges you go through daily creates a feeling of support and accountability. Once you feel accountable to these supportive individuals, it becomes easier to focus on working efficiently and increasing productivity.