ADHD (attention deficit hyperactivity disorder) is a neurological disorder that can make it harder to stay focused on tasks throughout the day. Fortunately, if you have it, there are steps that you can take to optimize your productivity and manage attention better, in addition to doctor-prescribed medications. In fact, these six lifestyle changes can make a world of difference when it comes to controlling ADHD symptoms:
1. Structure a daily Routine
In order to properly manage your time, it’s essential to create a schedule for yourself. This schedule should include plans for your day, week, and month. Make sure that you schedule enough time for each routine task. Don’t create deadlines for yourself that are unrealistically short. You should also schedule your daily tasks in the order that you plan to do them to help you stay organized. Always make sure that you schedule some downtime each day, no one wants to have a busy day with no breaks.
2. Create visual prompts as reminders
If you suffer from ADHD, it’s a good idea to use visual reminders to ensure that you don’t forget essential tasks. Consider using post-it notes to remind you of daily tasks, you can write them as you think of them but make sure you put them somewhere you can organize them and recycle the post-it notes as you finish them so it doesn’t get too cluttered. You could also create a notebook that includes a list of daily tasks and write any tasks you have to do in the notebook as you think of them.
3. Use timers and apps to stay on time
One great way to keep track of time is to use a timer or app. Luckily, there are many programs available for smartphones, such as Focus @ Will, Schedule Once, and Unroll.me, which are all great options.
4. Break larger projects into smaller tasks
It’s important to divide your workday into small tasks that can be easily accomplished. A few ways you can do this are by dividing each task into a series of steps and by determining how much time each part of a task will take.
5. Get adequate sleep
In order to function at your best every day, it’s essential to get a good night’s rest. Always make sure you keep to a consistent sleep-wake cycle. Another option to help you sleep with a busy mind is to use a white noise machine.
6. Make time for self care
It’s important to make sure that you schedule some time for self-care each day. Getting plenty of exercise can make it far easier to manage your ADHD, and it can actually be as effective as medication for some individuals. In fact, studies have shown that individuals with ADHD who engage in regular exercise show improved performance at school and work. Getting proper nutrition is equally important. If you suffer from ADHD, it’s important to consistently eat a healthy diet. The most important nutrients for brain function if you have ADHD are vitamin D, omega-3 Fatty acids, and B vitamins.