Attention Deficit Hyperactivity Disorder (ADHD) is a neurobehavioural developmental disorder made up of three different elements: impulsivity, inattention and hyperactivity. This can cause issues with learning and socialising due to a difficulty in concentrating for long periods of time.
Usually symptoms of the disorder occur between the ages of 18 months and seven years, however there is a debate as to whether or not ADHD can be diagnosed later in life. For some people, the disorder continues into adulthood making tasks such as work, cooking and money management difficult.
If you are an adult with ADHD, the following tips should help you keep on top of tasks and stay organised.
Make a ‘to do’ list every day
Every morning make sure you draw up a list of tasks you need to complete that day. Try to keep this list realistic and put tasks in order of importance. Assign each task to a time of day and cross it off when you’re done. For appointments set yourself an electronic reminder so you don’t forget.
Make organising an everyday habit
Start by stocking up on storage boxes, labels and filing cabinets so you can keep everything in a ‘home’. Take 10 minutes every day to ensure everything is back where it should be to keep the house tidy and organised.
Plan your meals
Create a ‘top 10’ dinner list with the family’s favourite meals and draw up a rotating menu plan. Try to keep necessary ingredients on hand and keep one day as a ‘free’ day where you can go out for a meal, order takeaway or let another member of the family take responsibility.
Tune out distractions at work
At work it can be easy for anyone to get distracted. To avoid this try the following strategies:
- send all your calls to voicemail and only check at designated times
- if possible, ask for a quiet cubicle/office
- listen to music/white noise through headphones or invest in earplugs
- focus on one task at a time.