Managing ADHD


This lesson will provide you with practical tips and strategies to help you manage the symptoms of ADHD. We will use the information we learned in the previous module to inform and guide us to the most effective ways.

Remember, it’s okay to ask for help and support, this lesson is designed to empower you to take action and get the help you need.

Strategies to manage ADHD symptoms

It’s important to take the time to explore and experiment with different strategies to find what works for you. We are all unique individuals and this means that certain techniques work better for us than others. It’s also important to understand that self-help strategies are a great starting point, but they should not be seen as a replacement for professional help.

Regular Exercise

By engaging in physical activity, individuals with ADHD may notice an improvement in their cognitive abilities, allowing them to better focus and concentrate on tasks at hand. Moreover, exercise has been shown to positively impact behavior management, providing individuals with greater control and regulation over potentially impulsive behavior. One of the most exciting benefits of exercise for people with ADHD is that it can increase the amount of certain brain chemicals that help to reduce symptoms associated with attention and impulse control difficulties. Additionally, exercise can reduce restlessness and anxiety, while boosting mood and self-esteem. All in all, engaging in regular exercise can be incredibly beneficial for those with ADHD and should be a part of any comprehensive treatment plan.

Seeking Connection

Connecting with others can provide a sense of belonging, purpose, and hope. This connection could come in the form of reaching out to a friend or family member, cuddling a pet, attending a support group, or even just looking at memories through photos or memorabilia. Even simple acts of connection, like sending a text or email to someone, or engaging in a hobby or activity with others, can help to break down the barriers of isolation and provide a sense of connection. It’s important to remember that there is no shame in seeking help, and that support and connection can make all the difference in managing suicidal thoughts.

Practice Coping Strategies

Coping strategies like deep breathing, progressive muscle relaxation, mindfulness and guided imagery can help manage the symptoms of ADHD by reducing tension, managing emotions/thoughts and promoting relaxation. Incorporate these techniques into your daily routine, especially during times where your normal day to day feels more hectic than usual.


Medication for ADHD is often effective because it helps regulate certain chemicals in the brain. In people with ADHD, there’s often an imbalance or irregularity in these neurotransmitters, which play a crucial role in attention, focus, and impulse control.

Medications work to adjust these neurotransmitter levels. By doing so, they can enhance concentration, reduce impulsivity, and improve the ability to manage tasks and activities.

It’s important to note that medication is just one part of a comprehensive treatment plan for ADHD and might not be the best solution for everyone. The effectiveness of medication can vary from person to person, so it’s usually prescribed and monitored by healthcare professionals to ensure the best possible outcomes.

Body Doubling

Body doubling involves having someone else present while you work on a task to provide a sense of structure and accountability. This external presence can help reduce distractions and increase focus. It’s like having a supportive companion to keep you on track. The body double doesn’t necessarily have to actively participate in the task; their mere presence and the accountability it brings can support you in staying on task. the concept of body doubling can also be adapted for virtual settings. For example, you could have a video call with a friend or a study buddy while you both work on your tasks separately. The key is to create a sense of shared accountability and companionship, even if you’re not physically in the same space. The links in the buttons will point you in the right direction if you are in need of a buddy.

Get Adequate Sleep

Sleep is essential for good mental health, and lack of sleep can worsen ADHD symptoms. Aim for 7-8 hours of sleep per night and establish a consistent sleep routine that includes winding down before bed, avoiding electronics, and creating a relaxing sleep environment. For more detailed support, please see the sleep module.

Managing Decision Paralysis

Being stuck in decision paralysis can be a frustrating and stressful experience. The fear of making the wrong decision coupled with the overwhelming feeling of having too many choices can often lead to inaction. Utilizing the following to-do list app can help take out the difficulty of making a decision by letting it randomly select a task from the list you have put in.

Use Apps to help Structure your Life

Productivity apps play a pivotal role in mitigating ADHD symptoms. These tools excel in breaking down tasks into manageable steps and use features like reminders and alarms to increase your focus and let you forget less. With timers and visual aids, they contribute to effective time management strategies.

Goal setting becomes more achievable through these apps, fostering a sense of accomplishment so that it increases your motivation. By trying to engage in these apps consistently, you will start building habits that will be really helpful to reduce the impact of your symptoms.

Seek Professional Help

The above techniques have been proven to work for a range of different people. It can however be the case that you find it hard to implement them in your life or your difficulties feel to intense to make a start on them by yourself. 

Seeking professional help can support you in  managing your ADHD and help make changes that are actionable and sustainable.

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