Before we go over how I manage my ADHD, let’s take a deep dive into what it means.

What is ADHD

As defined by the Australian Health Direct, attention deficit hyperactivity disorder (ADHD), can be seen in individuals who have difficulty concentrating, are impulsive and/or can be easily distracted.¹

While it is more commonly found in male children, it is still prevalent in females and adults. Without appropriate coping mechanisms, people with ADHD may have challenges with their self worth and have sensitivity towards criticism.²

Finding the best approach for you

No person is the same, and this also extends to those with ADHD. It can be extremely easy to characterise yourself and others, but it is important to remember that we are all different, and what might work for one person, may not have the same results for another.

Create structure and routine

When it comes to work related tasks, if find I am most productive when I have a list of things I need to do. From keeping to an alarm every morning, to calendared events, I am able to maintain a reasonably steady day.

First and foremost, this is a fabulous option for me, however, over time I have noticed that any disruptions to these predetermined tasks, can have an overwhelmingly negative impact to the rest of my day. I have had to learn and accept that not all people can stick to my schedule, and most people don’t know it exists. Being open to changes in my routine can be difficult, but I have been able to manage it through allowing time for other, undetermined tasks that may pop up.

Stay organised and declutter

Having too much clutter, or disorganisation, can, personally, rattle my brain and make it hard to stay focused on one task. Whenever I need to keep my brain fluid and open for change, any form of cluttered can greatly hinder my ability to focus.

Taking time to organise my space helps me keep a level head. So whether it is once a week (or more), I like to focus on a couple around the house that need my attention and organise them. However, I have noticed it is important to smaller tasks, rather than larger ones, because it can become overwhelming and lead to doom scrolling on my phone.

Break down larger tasks

If I ever have a larger task I need to complete, the idea of starting it can be too much. But, I have learned, that if I break down all larger tasks into smaller ones, I am able to focus on each little thing without too much stress. For example, if I need to do the washing. I would break it down like this:

• Bring the hamper to the laundry
• Put a load of clothes into the washing machine
• Watch an episode of Gilmore Girls
• Place the washing in the dryer and start a new cycle in the washing machine
• Repeat until complete

Seeing it broken down like this helps settle my brain and makes the task more achievable. I am no longer shocked to see a pile of washing, but instead view it as a smaller side quest that I don’t have to focus too much of my attention on.

And in reflection

My ability to understand myself and my capabilities has only been able to improve since I started my journey towards uncovering my nerospicy self.

We are all different and seeing what works for others can help us learn more about ourselves. Afterall, I wouldn’t have come as far as I have if it weren’t for the help and support of my friends and family.

If you would like to learn more about your nerospicy self, ADHD Love are fantastic at explaining the ins and outs of living with and explaining ADHD

References

¹ Health Direct (2023). Attention deficit hyperactivity disorder (ADHD). [online] Healthdirect.gov.au. Available at: https://www.healthdirect.gov.au/attention-deficit-disorder-add-or-adhd.

² Elmaghraby, R. and Garayalde, S. (2022). What is ADHD? [online] American Psychiatric Association. Available at: https://www.psychiatry.org/patients-families/adhd/what-is-adhd.