Behavioural Strategies for ADHD

Neurodivergence comes with benefits as well as challenges, and learning strategies to manage the difficult times can make things a little easier. Sometimes, we also need to practice self-compassion, and recognise when we need to take a break. The following are some strategies we can use when you need some extra help.

ADHD

Medication can be a great way to manage ADHD, but what are the other options?

Breaking Tasks into Smaller Steps

To avoid overwhelm, break large tasks into smaller, manageable steps. This can include regular physical breaks and websites and apps can help in task management. Acknowledging accomplishments along the way is important for maintaining motivation.

Use of Light

Exposure to natural light can enhance focus and mood by increasing serotonin levels. For environments without natural light, full-spectrum bulbs or SAD lamps can be helpful. Different light colours can be used for different tasks, such as green light for creativity and red light for attention to detail, or blue lights for relaxation times (e.g. – galaxy lamp in the bedroom).

Time Management

Effective time management is crucial. This includes using not just using a daily planner or calendar to schedule activities but breaking the day into blocks of time to prevent burnout and using tools like timers and alarms to help those breaks happen. Tasks should be broken into 45-minute increments with designated time for breaks (breaks include time for eating, drinking and going to the toilet), ensuring balance between productivity and self-care.

Visual Anchoring

This technique involves placing a small, subtle marker in the work area to help refocus when distractions occur. This method is particularly useful during tasks requiring sustained attention.

Minimising Distractions

Creating a distraction-free environment is key. This can include organising your workspace, closing unnecessary tabs on your computer, turning off email notifications, putting your phone on silent, and using noise-cancelling tools. Apps and tools that block distracting websites can also be helpful.

Prioritising Tasks

Prioritisation is essential to manage the overwhelming number of tasks. We might break tasks into "A" (urgent), "B" (important but not urgent), and scheduling time realistically for each. Some days you will focus on high-priority tasks, other days you will do the tasks that will take you the short time to complete (whatever will help with motivation).

Colour-Coding

Colour-coding is another useful strategy for organising tasks and priorities. Different colours can be used in calendars, notes, and workspaces to quickly identify the urgency and nature of tasks, aiding in faster decision-making and improved focus.

Communication and Support

Clear and concise communication is important. Make sure you are receiving information in a way that is helpful to you – visual images, repeating information to make sure it’s heard, practicing active listening, and being assertive in expressing needs and boundaries. Support systems, such as mentors, coworkers, or professional help, are also recommended for accountability and guidance.

Reward Systems

Implementing a reward system can motivate you to complete tasks and stay focused. Immediate, consistent rewards are more effective and can include small privileges, or social rewards like praise and recognition.

Lifestyle Adjustments

Finally, a healthy lifestyle, including regular sleep patterns, balanced diet, and self-care activities are also helpful.

Therapy and Support

For more information on these strategies and more personalised support book an appointment to see how we can support you with your focus and motivation.