Ever feel like your brain is running a hundred miles an hour, but your to-do list isn’t moving at all? You’re not alone. Living with ADHD can make it feel like you're always on the go but struggling to gain traction, so we’ve put together some tips to help you manage the day-to-day.
If you think you might have ADHD but haven’t been diagnosed, make sure to speak to your GP. ADHD is complex and it’s important to get the right support – whether that’s medication, psychological therapies or a mix of both.
If you’ve been diagnosed with ADHD (attention deficit hyperactivity disorder) as an adult, you’ll know it can come with a unique set of challenges.
From keeping track of time to managing finances, the daily tasks that others seem to breeze through can feel overwhelming. The good news? There are ways to work with your brain, not against it, to help make life smoother.
Whether you're trying to get organised, stay focused or simply manage your time better, you’re in the right place for practical strategies that really work.
What is ADHD?
ADHD is a condition that can affect both children and adults. While it’s common to think of ADHD as something only kids experience, symptoms may continue into adult life and plenty of adults live with it too.
It can impact attention, impulse control and can lead to feeling overwhelmed by your day-to-day tasks. It’s important to remember that everyone experiences ADHD differently – and it’s not just about being easily distracted.
ADHD doesn’t define you. It’s simply one aspect of how your brain works and with the right tools, you can take control.
Organisational strategies to help tame the chaos
ADHD can sometimes make your world feel chaotic, but a few tried and tested organisational tips can help bring clarity and order, while helping you tame the chaos.
Effective to-do lists
If you have ADHD, you might often struggle with prioritising, so your to-do list can quickly become overwhelming. Break tasks down into smaller steps and don’t be afraid to list even the tiniest tasks – from ‘send email’ to ‘call Mum.’
Checking off small items will give you a sense of accomplishment and keep you moving forward.
Planners & calendars
Finding the right planning tool can be a game changer. Whether you prefer a physical planner or a digital calendar, consistency is key. Try colour coding different types of tasks to create visual cues and block out time for essential breaks.
Decluttering your space
A cluttered environment can amplify the chaos for someone with ADHD. Take five minutes at the end of each day to tidy your workspace. Keeping your space neat helps reduce distractions and can help to create a calmer mental space.
Time management tips
Time seems to slip away more easily if you have ADHD but mastering a few time management strategies can make all the difference, for example you can set reminders for tasks and give each task a time limit to help you stay in control.
Prioritising tasks
ADHD can often make it hard to figure out what’s most important. Try the Eisenhower Matrix – a tool that helps you divide tasks into categories like urgent/important and non-urgent/unimportant. This can help you decide what to tackle first.
Setting realistic goals
If you tend to set sky-high goals, try scaling back by setting SMART goals. SMART goals are a framework designed to help you set clear, actionable and achievable objectives. Whether you're working on personal development, a career project or any task that requires focus, using SMART goals can help.
SMART stands for:
- Specific
- Measurable
- Achievable
- Relevant
- Time bound
Here’s how you can apply SMART goals:
- Identify the goal. Write down what you want to achieve and make sure it’s specific
- Break it down. Divide the goal into smaller, measurable steps that will lead to the end result
- Check for realism. Evaluate whether the goal is achievable with the resources and time available
- Align with your values. Make sure the goal is relevant and important to you
- Set a deadline. Assign a time frame for completing the goal and each smaller step
Be honest with yourself about what’s doable in a day. Celebrate each small win – progress is progress!
Breaking down big projects
The thought of tackling a large project can be diffcult. Break it into smaller steps and focus on completing one task at a time. For example, instead of trying to organise a whole room in one go, clear one corner or one shelf at a time.
Managing your finances
Managing money can feel overwhelming, especially if your ADHD makes it hard to keep track of bills and budgets. But small adjustments can help simplify things.
Budgeting tips
A clear, straightforward budget can help reduce financial worries. Keep it simple – group your spending (rent, food shopping, fun) and track your expenses regularly. Apps can be helpful tools for this.
Automating bill payments
If you have ADHD, forgetting deadlines might be easy. Set up automatic payments for your bills so you don’t have to worry about missing due dates. That’s one less thing to think about.
Tracking expenses
Staying on top of your spending is key. Use a budgeting app that syncs with your bank account to make tracking expenses seamless. You can even set notifications to help you stay within budget.
Staying focused
Staying focused for long periods can be tough with ADHD, but there are tools and strategies to help you tune out distractions and stay productive.
Minimising distractions
If you have ADHD, you might be sensitive to distractions. Whether it’s your phone buzzing or background noise, these little interruptions can throw you off course. Maybe try using noise cancelling headphones, ear plugs or apps that block distracting websites.
Creating a productive environment
Your workspace can have a significant impact on your focus. Try to keep it minimal and organised. Some people with ADHD find sensory tools helpful like having background music or a fidget toy on hand to help stay focused.
Tools & apps
Tools like the Pomodoro technique (working in 25 minute intervals with short breaks) can help maintain focus. There are also apps that can give you unique ways to stay on track. Find the one that suits your working style.
Managing everyday stress & looking after your self
Everyday stress can sometimes exacerbate ADHD symptoms, so it’s essential to find ways to manage both your stress levels and your overall wellbeing.
Mindfulness & relaxation
Practising mindfulness can help you slow down and stay present. Apps like Headspace offer guided meditation tailored to busy schedules. Even a few minutes of deep breathing can help reset your mind.
Physical exercise
Exercise is an effective tool to help manage ADHD. Whether it’s a quick walk, yoga or a high energy workout, moving your body can help to reduce everyday stress, improve focus and boost your mood.
Living with ADHD as an adult doesn’t have to feel overwhelming. By using these organisational tools, time management tips and self-care practices, you can create more structure and calm in your life.
Remember, ADHD is different for everyone, and finding what works for you is key. Don’t hesitate to seek additional support if needed. Your GP can help guide you toward the right resources, whether that’s medication, psychological therapies, behavioural therapies or a mix of these.
With the right strategies in place, you can master the chaos and live life on your terms.
