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According to recent data from the CDC, almost 13% of men and 5% of women will have clinically significant ADHD at some point in their lives (i.e., ADHD severe enough to require treatment). Of course, the majority of people diagnosed with ADHD are children, but its prevalence in adults is much higher than most people realize.
While many believe pharmacological treatment is necessary to combat its ill effects, plenty of people benefit greatly from nonmedical interventions, especially CBT (cognitive-behavioral therapy) methods. Indeed, even when medication is used to treat ADHD, most people are advised to augment its effectiveness with CBT and other psychoeducational approaches.
Here are 7 of the best ways to manage ADHD with or without the concomitant use of drugs.
1. Organize: First, create a clean and uncluttered work space. Then make sure you have all your work materials visible and easily reachable. Also, try to establish consistent routines such as always putting your work materials, keys, phone, and wallet or purse in the same place, and always returning items to their proper place as soon as they've been used.
2. Plan: Basically, “plan your work and work your plan.” List all the parts of the task or project that need to get done and allocate a reasonable amount of time for each one. Keep in mind that things usually take longer than expected so add some extra time for each part (about 25 to 50 percent more is a good idea).
In essence, a solid plan is like a map through time. And just as a geographical map can prevent us from going off course when traveling from point A to point B, a "map through time" can keep us on target when getting from task A to task B.
3. Prioritize: As part of the planning, try starting with the more important or time-sensitive tasks. Often this means doing the hard stuff first instead of putting it off for later.
4. Work Smarter: Start by minimizing all distractions. So, close all unessential windows, programs and tabs on your PC, pad, and phone. Use only the ones that are relevant to your task. For example, close all message, email, and all social network applications.
If you notice your getting distracted, or your mind is going off course, make a strong effort to refocus on the task at hand. Avoid "multitasking" as much as possible since people simply can't effectively focus on on more than one thing at a time. Also "changing gears" as you transition from one task to another costs time, and so does the refocusing that task switching requires. Thus, make a concerted effort to do one task at a time and stick with it until it's complete or helpful to move on to something else.
For instance, instead of acting on distractions (e.g., checking texts), try simply writing them down without acting on them. But when you start to feel you've really reached the end of your attention span, do something else for 5 to 10 minutes then return to the task you were working on. It's often a good idea to use a timer for this deliberate, mental redirection so use your phone or any device that will alert you when it's time to get back on task. (This method is based on the "massed versus distributed practice" effect. Basically, by deliberately "goofing off" periodically, instead of forcing yourself to keep working beyond the point of diminishing returns, you'll stay in the high efficiency zone while doing the job.)
5. Anti-Procrastinate: This is done, most importantly, by realizing that action usually precedes motivation. While it seems counterintuitive, the fact remains that, rather than first waiting for interest, motivation or drive before doing something, just taking a couple of action steps forward will almost always stimulate increasing motivation.
What can stimulate those crucial, first few steps are Task Activating Thoughts (TAT's). What often fuels procrastination, alternatively, are Task Interfering Thoughts (TIT's). For a detailed discussion of beating procrastination, and TAT's vs TIT's, see my previous post here:
https://www.psychologytoday.com/blog/think-well/201008/beat-procrastina…
6. Exercise: Not surprisingly, regular exercise (ideally both cardio-pulmonary and resistance training) has been associated with a host of fantastic benefits. As I tell my clients, "Mind, body and mood" all benefit significantly from consistent exercise. Thus, research has shown that exercise enhances cognition and mental focus.
7. Meditate: In essence, meditation methods produce a physiological state during which the activity of the autonomic nervous system is reduced. This leads to a lower heart rate, reduced blood pressure, more efficient respiration, and better nutrient absorption which, in turn, results in a variety of positive mental and physical effects, such as reduced levels of worry and anxiety, greater energy, increased emotional well-being, and enhanced mental focus. Indeed, recent research suggests that when done regularly, meditation stimulates neural growth thus debunking the long-standing notion that adults don't form new brain cells.
To learn more about meditation, and how to do it, check out the post through the following link:
https://www.psychologytoday.com/blog/think-well/201411/meditation-what-…
Practicing this 7 point method consistently until it becomes habitual usually results in better concentration, less distractibility, greatly enhanced performance, less frustration, and more time for fun.
Remember: Think well, Act well, Feel well, Be well!
Copyright Clifford N. Lazarus, Ph.D.
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Clifford
This post is for informational purposes only. It is not intended to be a substitute for professional assistance or personal mental health treatment by a qualified clinician.
