Tips for managing ADHD

Prioritize and Focus

• Use the “3-Task Rule”: Pick three critical tasks to focus on each day to avoid feeling overwhelmed by a long to-do list.

• Work in Blocks: Use time-management techniques like the Pomodoro method (25 minutes of focus, followed by a short break).

• Minimize Distractions: Create a dedicated workspace, silence notifications, and use tools like noise-canceling headphones.

Establish a Routine

Creating and adhering to a daily schedule can help manage improve time management, create structure and reduce the likelihood of forgetfulness.

Set Up Systems

Designate places for commonly used items like keys, wallets, and chargers to reduce the chances of losing them.

Practice Mindfulness and Meditation

Techniques such as mindfulness and meditation can improve focus and concentration and may help regulate emotions, reduce impulsivity and stress.