Tips For Managing ADHD From a Therapist
It’s September which means it’s time to go back to school for students all over the globe. Although it’s an exciting time for many, some college students may find themselves anxious about managing studying and staying focused on school tasks while maintaining other obligations. These tasks can be especially difficult for students with ADHD and ADD. It’s important to have a plan to help strategize and complete tasks effectively, while avoiding burnout.
Similarly, for working adults, overwhelming workloads and life admin tasks can pile up without the right executive functioning tools. Read more below to learn more about some of my favorite tools for managing common ADHD symptoms.
What is Executive Functioning?
Executive functioning is a term for a set of mental skills that allow us to do things like organize, strategize, prioritize and plan. These are skills that can be learned, but often come naturally for some and are more difficult for others. For example, people with ADHD or ADD often struggle with time blindness, getting started or completing tasks, prioritizing and planning ahead. Struggling with these tasks does not mean you can’t ever be good at them, executive functioning coaching combines CBT and problem-solving tools to teach these skills.
Here are 5 tips I recommend for executive function:
Start small: When creating a schedule for yourself, its best to be realistic, not aspirational. So start with assigning yourself small tasks: “I’m going to write my blog post for 15 minutes, after that I can keep writing or move to my next task”. Get into the habit of doing a little bit, early and often instead of procrastinating and rushing to complete tasks.
Set up your environment for success: This means minimize distractions, set solid boundaries, and use tools that hold you accountable. For example: cleaning up your desk before getting started with your work for the day, and only working from your desk instead of on the couch or in bed. Use an accountability tool like Forest to minimize phone distractions while you work or study.
Use the ABC Method to hack your to do list: This tip comes from one of my favorite books about managing ADHD, it’s called the ABC method. After creating your to do list, you go one step further by ranking your tasks by priority. A tasks are high priority, B tasks are medium priority and C tasks are low priority and/or long term tasks. Once you’ve made the list start with A, then move to B, and then C. Check out my example below!
Automate what you can: if you frequently forget tasks like paying bills, taking medicine, or a standing appointment like therapy, take advantage of tools like auto-pay or automatic reminders, this takes out the burden of having to remember to complete the task.
Don’t be afraid to ask for help: There is a lot of internal shame that comes up with executive dysfunction like “I should be able to do this. Everyone else can do it, why is it so hard for me?” Know that you are not alone and help is available to you. Therapy treatment for ADHD works with your brain instead of against it while building self-compassion. If this sounds good to you, learn more about working with me here.
Example of a real life ABC list (hint: it’s mine)
A Tasks (Need to get done today)
- Complete notes for today’s sessions
- Text Anne back
- Reply to important emails
- Publish blog post (check!)
B Tasks (Need to get done by end of Friday)
- Email colleague to set up time to chat
- Update PT profile
- Vacuum area rug
- Call bank
C Tasks (No hard deadline, but need to get done soon)
- Call handyman to fix door
- Re-organize bathroom closet
Remember: You cannot move on to B or C tasks until you’ve completed everything on the A list. So for me, this would mean I can’t procrastinate writing notes by organizing my bathroom.
Tips For College Students
Feeling nervous about starting college or a new semester? Don’t forget to check out what resources your school may provide for you.
- Talk to your school’s office of accommodations & accessibility about accommodations available for students with ADHD, or other learning difficulties. You may be able to request extra time on tests or extra time to complete assignments.
- You can also inquire if your school’s office of accommodations offers executive functioning coaching for students, some colleges provide this service for FREE.
- Work with a therapist who specializes in ADHD or executive functioning coaching.
- If you are interested in taking medication for sypmtoms, meet with a psychiatrist to discuss options for managing ADHD with medication, your school’s health center may be a helpful place to ask for referrals.
- Remember, medication is incredibly helpful for ADHD but is not the ONLY form of treatment available. Many people with ADHD benefit most from medication AND therapy, rather than one form of treatment.
This list is only a small glimpse into the amount of tools available for managing ADHD and/or executive dysfunction. Treatment models also include exploring the emotional processes underlying common behaviors like procrastination and impulse control. If you think you may benefit from exploring these habits further in therapy, click here to learn more about my approach as a therapist or book a free consultation with me!
Sources:
Safren, S. A. (2005). Mastering Your Adult ADHD: A Cognitive-Behavioral Treatment Program Client Workbook. Link.
Addvantages Learning Center. (2024). Executive Functioning. https://addvantageslearningcenter.com/executive-functioning/