Adult ADHD Coping Skills
Posted: March 30, 2023
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
- Prefrontal Cortex – not working well, presence and future planning are a challenge
- Inattention
- Concentration
- Break tasks down into smaller bites. Example:
- Step 1, Prep Work, Step 2, Do what “would” be Step 1
- Prioritize
- Break tasks down into smaller bites. Example:
- 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
- Time
- Concentration
- Impulsivity
- Finance Management
- Automate payments, big rocks and little rocks
- Visual prompts to pay most important things first
- Career Stabilization
- Relationships
- Finance Management
- Substance Abuse
- Mood
- Exercise daily
- Outdoors
- Skips caffeine late in the
- Steady bedtime routine
- Exercise daily
- Relaxation / Mindfulness
- Problems Solving
- Reduce Distractability
- Coping Skills
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