7 ADHD Tips (A Guide + PDF)


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Page last updated: 14/11/2022

7 ADHD Tips (A Guide + PDF)

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

ADHD Tips 

Here are 7 ADHD Tips to help manage your life with ADHD:

  • Create a simple budgeting and bill-paying system. 
  • Manage your time and deadlines. 
  • Learn how to lengthen your attention span.
  • Exercise often and strenuously, preferably outside or in nature.
  • Educate yourself on how a good diet can help with ADHD symptoms. 
  • Get as much restorative sleep as you require. 
  • Manage your mood and stress levels.

Create a simple budgeting and bill-paying system

Money management necessitates budgeting, planning, and organisation, which can be difficult for many persons with ADHD. Many typical money management techniques are ineffective for persons with ADHD because they necessitate too much effort, paper, and eye for detail.

However, if you build your own easy and consistent strategy, you may gain control of your finances and avoid overspending, late bills, and fines for skipped deadlines

The first step towards getting budgeting under control is to take a good hard look at your financial condition. Begin by keeping account of every expense for a month, no matter how minor. You will be able to efficiently assess where your cash is spent as a result of this. You might be amazed at how much money you waste on useless shopping and impulsive purchases.

Make a switch to internet banking 

By subscribing to internet banking, you can make the hit-or-miss method of budgeting a distant memory. Your online account will keep track of all deposits and payments, automatically updating your amount each day to the penny.

Set up automatic bill payment reminders 

Even if you don’t want to set up automatic payments, electronic reminders can help you keep track of your bills.

Use technology to your advantage

Mint and Manilla are two free services that can help you keep track of your cash and accounts. Both services can take some effort to set up, but they automatically update when you’ve connected your accounts.

Manage your time and deadlines

Time management issues are a common symptom of ADHD. You might lose track of time, forget deadlines, delay, misjudge how much time you’ll need for projects, or perform things in the wrong sequence on a regular basis. Many adults with ADHD invest far too much time on one activity (a condition known as “hyperfocusing”) that they don’t get anything else done.

These problems might make you feel annoyed and inadequate, and they can make others irritable, but there are ways to effectively manage your time like the following:

  • Use timers
  • Wear a wrist watch
  • Set reminder notifications
  • Do things one at a time
  • Prioritise what’s important

Learn how to lengthen your attention span

You can focus as an adult with ADHD; it’s really just that you might find it difficult to maintain that attention, especially if the activity isn’t extremely exciting. Dull meetings or classes are difficult for everyone, but they can be especially difficult for those with ADHD. Similarly, persons with ADHD may find it challenging to follow multiple instructions.

Here are a few tips to increase your attention span:

  • Chew gum
  • Drink water
  • Exercise
  • Meditation
  • Keep yourself engaged
  • Seek behavioral therapy
7 ADHD Tips (A Guide + PDF)

Get as much restorative sleep as you require

Adult ADHD symptoms can be exacerbated by a lack of sleep, which can make it difficult to manage with stress and retain focus during the day. Simple modifications in daytime behaviours can help you get a good night’s sleep:

  • Close to the end of the day, avoid caffeine
  • Exercise daily and strenuously, but not within an hour of going to bed
  • Create a peaceful and consistent “bedtime” routine, which includes a hot shower or bath right before bed
  • Even on the weekend, stick to a consistent sleep-wake routine

Educate yourself on how a good diet can help with ADHD symptoms

Healthy eating can significantly lower distractibility, hyperactivity, and stress levels. Consume less carbs while raising your protein consumption, eat small meals across the day, and limit sugar intake as much as possible.

Exercise often and strenuously, preferably outside or in nature

Physical exercise is one of the most effective and helpful ways to reduce ADHD hyperactivity and inattention. Exercising may help you reduce stress, improve your mood, and quiet your mind, as well as work off the surplus energy and anger that can sabotage relationships and make you feel uneasy.

  • Exercise regularly: Pick a good vigorous and enjoyable activity that you can maintain, such as a team sport or working out with a buddy. 
  • Improve stress relief by exercising outside—sunlight and greenery are frequently beneficial to those with ADHD. 
  • Try meditating, yoga, or tai chi as a form of relaxation: It can help you to effectively control your attention and impulses as well as relieve tension.

Manage your mood and stress levels

You may battle with unpredictable sleep, poor eating, or the effects of too little exercise as a result of the impulsivity and disorganisation that commonly accompany ADHD—all of which can result in additional stress, unpleasant moods, and a sensation of being out of control of your emotions. 

The most effective method to break this pattern is to take control of your living patterns and develop new, healthy routines.

Eating healthily, getting enough sleep, and exercising on a daily basis can help you keep calm, prevent mood changes, and, in many circumstances, combat anxiety and depressive symptoms. 

Consistent routines can make you feel more in control of your life, while better habits can help you lessen ADHD symptoms like lack of attention, hyperactivity, and impulsivity.

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.

Further Reading on ADHD Tips (PDF Resources)

Strategies for Coping with ADHD


Books on Adult ADHD

Helpful Adult ADHD Websites & Blogs


This article explored ADHD tips for people with ADHD to cope with the symptoms of ADHD. This article is a concise guide on ADHD and looks at the management and resources and additional skills for helping persons with ADHD to thrive.

Frequently Asked Questions: ADHD Tips

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.

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 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.


Tips for Managing Adult ADHD or ADD

Structure: Practical Strategies for Coping with ADHD