![]() ![]() Planning a vacation may include: find out when my spouse can take time off talk about where we’d like to go research three potential destinations narrow it down to one place search for accommodations. Whatever the project, write down all the specific steps that need to be done. Then create a to-do list that includes the specific actions you will take.Īnything that includes multiple steps goes on a “project list.” For instance, planning a vacation can include as many as 12 steps, Wright said. Here’s a snippet of how it works: Create one list that captures everything you’d like to remember, such as appointments and assignments. Wright recommended the “Getting Things Done” system, which you can modify according to your life and preferences. That’s where having a simple system comes in. Many people with ADHD get overwhelmed with everything they need to do, because everything seems important. She finds it helpful to exercise at the same time every day (as early as possible). That’s because exercise ups the neurotransmitter activity in your brain, giving you an instant boost. “Half an hour of vigorous, heart-pumping exercise every day can make a big difference in your ability to focus,” Main said. Low blood sugar can feel like anxiety, which can make you even more nervous, boosting your unease, she said. (Generalized anxiety disorder and social anxiety disorder occur more frequently in adults with ADHD “than the rest of the population by a large margin.”) This doesn’t just disrupt focus it also amplifies anxiety, which is a common problem for adults with ADHD. “People with ADHD often forget to eat,” Wright said. She suggested a diet rich in protein, whole grains, fruits and vegetables. “What you eat will directly impact your ability to focus and your executive functioning - your ability to plan, organize and follow through with things,” Main said. Take a shower, if that wakes you up, and have your cup of coffee, or exercise first thing in the morning, she said. As soon as your alarm rings, put your feet on the floor. Wright also suggested creating a morning routine, so you don’t fall back asleep. Some people jiggle their feet back and forth.” It also might be helpful to turn on “soft, instrumental music.” This helps to “keep your mind from spinning on the cares of the day, and it’s mildly interesting. Some evidence suggests that the light from the computer screen mimics natural light, confusing our bodies and making it harder to sleep, she said.Īnother tip is to imagine yourself on a walk (when you’re in bed). ![]() Turn off all electronics an hour before lying down, she said.
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