3+ ADHD Tools For Adults (+Resources)

This article explores ADHD tools for adults to cope with the symptoms of ADHD. This article is a concise guide on ADHD and looks at the symptoms, management and resources and additional skills for helping adults with ADHD to thrive.

3 ADHD Tools For Adults

Here are 5 top ADHD tools for Adults:

  • Task Planner
  • Jar of Successes
  • The Pomodoro Technique

Task Planner

Aside from the apparent benefit of remembering appointments and obligations, utilising this tool on a regular basis aids you in accomplishing two goals:

For many persons with ADHD, visualising the passage of time and making time “real” is a difficult effort.

Enabling you to break down larger projects into smaller ones and schedule things over time can help you avoid “major project overload.”

It can also make you feel more accomplished if you write things down.

Jar of Successes

It’s easy to become disheartened, especially in the early stages of diagnosis and therapy. Two steps ahead, one step backward — or even three steps back — might feel like progress.

A setback may depress your mood and self-esteem if you don’t have an effective strategy in place, and it can lead to a mindset of “why even bother trying?” Enter: a proactive method for reversing a downward spiral.

Make a list of accomplishments, big or small, such “A student complimented me for understanding her” or “I finished a paper in record time!” After that, put them in a jar. This is your very own success jar. Dive in and read as required later!

The Pomodoro Technique

The word “pomodoro” means “tomato” in Italian, although you don’t need a round red timer to use this method. Any timer will suffice.

Setting a time constraint is one way to entice oneself out of procrastination and into an activity (e.g. 10 minutes toward clearing off your desk).

Structure Checklist

  • Make a daily schedule and try to stick to it.
  • Set meal times for yourself and structure your day around them.
  • Every night before going to sleep, plan and make a to-do list for the next day.
  • Set a fixed bed time and try to hit the sack at the same time every night.

Make Time For Relationships

The symptoms of ADHD may make a person seem insensitive and uncaring in their relationships sometimes even when it is far from the truth. Others will miss birthdays and anniversaries because they are preoccupied with other obligations. Setting aside time for your relationships, no matter what your challenges are, will help you improve relationships.

A plain lack of awareness can cause major problems for many couples. Spend some time educating your partner about ADHD, or inspire them to learn more about the condition by reading about it. Many therapists will work with you and your partner to address questions, educate you, and help you close the gap.

Relationship Checklist

  • Everyday try to spend some amount of time with your loved ones.
  • Hang a calendar or planner in your room with birthdays and anniversaries marked on it.
  • When with your loved ones try to practice active listening and even ask questions to stay attentive.
  • Create reminders for important events especially related to friends and family so you don’t miss out on them 

Organizational Tools

  • Using a planner to manage appointments.
  • Talk about any issues you’re having with your calendar system. 
  • Review any problems you’re having with using your task list on a regular basis. 
  • Use of the “A,” “B,” and “C” priority ratings.
  • Talk about any difficulties you’re having with task prioritisation.
  • Breaking down big tasks into manageable steps and using problem solving (picking the best plan of action)
  • Evaluate how you use these tactics and put one or both of them to the test using examples from your existing to-do list.

Tools For Minimizing Distractibility

  • Breaking down projects into manageable chunks is a good technique to use. 
  • Discuss any difficulties you’re having breaking down activities with your therapist. 
  • The use of the distractibility delay. 
  • Examine any problems you’re having with the distractibility delay process.
  • Getting rid of distractions in the environment
  • Defining unique locations for valuable items and ensuring that they are always stored in these locations
  • Use of prompts, such as “Am I currently doing what I should be doing?”

Overcoming Procrastination

  • Consider a particular activity or problem that you’ve been putting off. 
  • Utilize skills that are specific to this role or problem. 
  • Split the challenge down into manageable steps using the problem-solving technique. 
  • Make a list of the steps on your to-do list. 
  • Next, make a list of your automatic thoughts about getting started. 
  • Finally, describe the relevant reasoning flaws and try to come up with useful, pragmatic solutions.

Develop Everyday Habits

You can develop and strengthen your everyday habits, learn to identify and use your abilities, and build strategies that will enable you to function more efficiently, stay organised, and communicate with others more effectively.

Set Daily Goals

ADHD Workbooks for adults may prove to be a useful resource for helping you set goals and break them down into bite sized ones to make them easier to accomplish. These workbooks can help you identify your strengths and build on them. 

Work on Organizational Skills

ADHD workbooks for adults could help you by improving your organizational skills and structuring your life by bringing order into it. Let’s see how ADHD workbooks can aid people with ADHD manage their symptoms and become more efficient in both their relationships and professional lives. 

Side Note: I have tried and tested various products and services to help with my anxiety and depression. See my top recommendations here, as well as a full list of all products and services our team has tested for various mental health conditions and general wellness.

ADHD Resources

Helpful Adult ADHD Websites & Blogs

ADHD Videos (Courtesy of ADDitude)

Books on Adult ADHD

Relationships

Strategies for Coping with ADHD

The Takeaway

If you or a loved one had ADHD you should consider investing in an ADHD Workbook for adults because it could be potentially life changing or atleast help get you on the right track.

From the link given below you can download the ADHD Workbook for adults ‘Mastering Your Adult ADHD’ for free. It is the best ADHD Workbook for adults available online and it is divided into 4 concise modules which address organization, reducing distractibility, adaptive thinking and additional skills.

Most importantly, it has now become imperative to end the stigma around ADHD so adults who have ADHD can talk openly about the challenges they face and receive support.

Additional Resources

The Best ADHD Workbook For Adults can be downloaded from the link below:

Mastering Your Adult ADHD

Conclusion

This article explores ADHD tools for adults to cope with the symptoms of ADHD. This article is a concise guide on ADHD and looks at the symptoms, management and resources and additional skills for helping adults with ADHD to thrive.

If you are looking for an alternative, review The Best Strains for ADHD and Anxiety.

Frequently Asked Questions: ADHD Tools For Adults

Are gadgets good for ADHD?

Those with ADHD may find it difficult to stay organised. Fortunately, these gadgets and devices can assist with time management. It’s no secret that keeping track of time might be challenging if you have adult ADHD.

What makes ADHD worse in adults?

A stimulant drug is the root of the problem for some people. Anxiety, depression, and other conditions associated with ADHD are to blame for some. You aren’t just exhausted because you don’t get enough sleep. It may also exacerbate symptoms such as a lack of attention and motor skill problems.

What do adults with ADHD struggle with?

Adults with ADHD can have trouble focusing and prioritising, which can lead to missed deadlines and postponed meetings or social commitments. The difficulty to regulate impulses can manifest itself in a variety of ways, from impatience when standing in line or driving in traffic to sudden mood changes and angry outbursts. Impulsivity is one of the signs of adult ADHD.

Can adults with ADHD be successful?

Adults with ADHD can succeed professionally despite significant symptoms of inattention and executive dysfunction. They do so by appropriately using effortful strategies of compensation, the need for which is alleviated by the use of methylphenidate.

What famous people have ADHD?

Celebrities with ADHD

  • Johnny Depp
  • Channing Tatum
  • Emma Watson
  • Michael Phelps
  • Karina Smirnoff
  • Howie Mandel
  • Tim Howard
  • Ty Pennington
  • Adam Levine
  • Terry Bradshaw
  • Justin Timberlake
  • Paris Hilton
  • Simone Biles

What triggers ADHD?

Stress, lack of sleep, certain foods and additives, overstimulation, and technology are all common triggers. You should make the required lifestyle changes to help monitor episodes once you understand what causes your ADHD symptoms.

References

Our Favorite Healthy Finds: ADHD Management Tools

ADHD Resources (Books, Websites, Apps, Technology Tools)

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