Strategies and Coping Mechanisms for Managing My ADHD Symptoms

April Choi
Mar 4
2 min read

Updated: Mar 5

Living with ADHD presents unique challenges for me, but by adopting effective strategies, I can significantly enhance my daily functioning and overall well-being. Here are several coping mechanisms that help me manage my ADHD symptoms:

1. Structured Daily Scheduling

Developing a detailed daily schedule provides me with structure and aids in effective time management. This includes:

Breaking tasks into smaller, manageable steps.
Designating specific time slots for each activity.
Using visual aids to monitor my progress throughout the day.

2. Utilizing a Calendar

Employing a calendar—whether digital or physical—helps me track appointments, deadlines, and significant events. This include:

Setting reminders for upcoming tasks and events.
Color-coding activities to distinguish between work, personal, and social commitments.
Regularly reviewing my calendar to maintain organization.

3. Active Listening Techniques

To improve my focus during conversations, I use active listening strategies:

Repeating what others say to ensure understanding and retention.
Asking clarifying questions to stay engaged.
Taking brief notes during conversations to capture key points.

4. Practicing Sleep Hygiene

Quality sleep is essential for managing my ADHD symptoms. To enhance my sleep hygiene, I:

Establish a consistent bedtime routine. (TBH, this is a challenge for me sometimes).
Avoid screens at least an hour before bed. (This is also a challenge, but I'm practicing it!)
Create a calming sleep environment, free from distractions.

5. Engaging with Online Resources

Staying informed about ADHD empowers me. I consider:

Reading articles and resources from ADDitude magazine online.
Joining online forums or support groups for shared experiences and advice.

6. Additional Strategies

Other effective strategies I incorporate include:

Engaging in regular physical activity to help improve focus and reduce impulsivity.
Using timers or alarms to manage my time effectively during tasks.
Practicing mindfulness or meditation to enhance my concentration.

By implementing these strategies and coping mechanisms, I can better manage my ADHD symptoms and improve my quality of life. I understand that finding the right combination of techniques may require some experimentation, so I remain patient and persistent in my journey towards effective management.

I was diagnosed with ADHD two years ago, and I've tried medication and implementing these strategies. I'm currently unmedicated by choice. I want to try many different approaches to see what works the best for me.