Living with ADHD: Strategies for Success
Living with ADHD comes with unique challenges, but the right strategies can turn obstacles into opportunities.
Let’s explore practical ways to thrive in both your personal and professional life.
ADHD Coping Mechanisms
ADHD isn’t a flaw; it’s a different way of thinking. It’s a neurodevelopmental condition that affects focus, organisation, and impulsivity. These traits can make everyday tasks harder but also bring creativity and energy when managed well.
If you’re feeling overwhelmed, know you’re not alone. This is a common ADHD experience, and with the right tools, you can navigate it successfully.
These 7 strategies will reduce ADHD overwhelm
1. Embrace STRUCTURE and ROUTINE
ADHD thrives in organised chaos, but too much chaos can derail us. Set up consistent daily routines to create stability.
Use visual aids like calendars, planners, or apps to map out your tasks and keep deadlines in sight. Break down larger goals into smaller, achievable steps to prevent overwhelm.
2. Time is your ALLY
Time can feel slippery with ADHD, so use tools to manage it well. Try the Pomodoro Technique (25 minutes work, 5 minutes rest) to stay focused.
Invest in an analogue timer to track progress visually without phone distractions. Prioritise tasks based on urgency and importance, tackling the essentials first.
3. Organise your SPACE
A cluttered space equals a cluttered mind. Create a home for everything – use labels, colour codes, or bins for quick organisation.
Declutter regularly to keep distractions at bay. Whether it’s your desk, kitchen, or even your car, make your spaces work for you.
4. Find TECH that works
Technology isn’t just a distraction – it’s also a game-changer. From to-do list apps to noise-cancelling headphones, find tools that support your focus and efficiency.
Experiment to discover what fits your needs. The right tech can keep you on track and boost productivity.
5. Start with what you ENJOY
Dive into tasks you love or find less daunting first. Whether it’s brainstorming ideas, sketching concepts, or talking it through with a colleague, this momentum can help you tackle the harder parts later.
The first step is always the hardest—make it easier by starting where it’s fun.
6. Practice MINDFULNESS and SELF-CARE
ADHD doesn’t just require external strategies; internal ones matter too. Incorporate mindfulness practices like meditation, breathing exercises, or yoga to calm your mind.
Sleep, diet, and exercise play a huge role in managing ADHD symptoms. Take care of yourself, and your focus will follow.
7. Advocate for YOURSELF
At work or school, don’t be afraid to ask for accommodations. Whether it’s extra time for tasks, a quieter workspace, or flexible hours, these adjustments can make a big difference.
Open conversations with teachers, managers, or HR are key to getting the support you need.
And finally… Take a moment to recognise the amazing progress you’ve made. You’ve reached this point through determination, effort, and remarkable resilience.
When your environment and understanding of yourself evolves, you’re not just surviving with ADHD—you’re thriving.
I’m Matthew, Certified ADHD coach, chartered engineer, and founder of ADHD Remapped.
Diagnosed with ADHD at age 39, I understand the challenges neurodivergent individuals face in the workplace.
My mission is to support employees and organisations in fostering understanding, inclusion, and productivity through ADHD coaching and neuro-inclusion training.