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Adult ADHD Coping Skills

Some areas to address and a few suggestions

  • Psychoeducation
    • Prefrontal Cortex – not working well, presence and future planning are a challenge
      • Other Brain Structures
    • Dopamine – we don’t get a lot or for very long
  • Inattention
    • Concentration
      • Break tasks down into smaller bites. Example:
        • Step 1, Prep Work, Step 2, Do what “would” be Step 1
      • Prioritize
    • Irritability
      • Mindfulness practices
      • Time Outs
        • Create short timed reminders to consider what you may say
    • Restlessness
      • Mindfulness
      • Journal
      • Move around
    • Organization
      • Time
        • Physical daily planner
        • Calendar app
        • Phone alarms
        • Add 10-15 minutes to expected times
        • Plan to be early
      • Information
        • Keep a small notebook of ideas
        • Keep conversations / meetings short when possible
        • Ask participants for a 3 Point Summary, or specific takeaways
          • Repeat back
        • Use lists
        • Deal with it now
        • Color code your systems
      • Food
        • Meal plan, crock pots
      • Create space for yourself
  • Impulsivity
    • Finance Management
      • Automate payments, big rocks and little rocks
      • Visual prompts to pay most important things first
    • Career Stabilization
    • Relationships
  • Substance Abuse
  • Mood
    • Exercise daily
      • Outdoors
    • Skips caffeine late in the
    • Steady bedtime routine
  • Relaxation / Mindfulness
    • Problems Solving
    • Reduce Distractability
    • Coping Skills

Have any thoughts, questions, suggestions, or comments on this article? Broken link? Wondering how to this can be applied, modified, or adapted to your polyamorous, swinging, kink/ BDSM, or otherwise interesting relationship? Feel free to reach out to me here.