Staying organised and focused can be a daily challenge with ADHD. The right strategies do not remove ADHD but can make life easier. This guide from Guardian Pharmacy shares practical ideas.
Key takeaways
- Externalise memory: use lists, reminders and visual cues.
- Break big tasks into small, concrete steps.
- Shape your environment to reduce distractions.
- Support from a clinician can complement self-help.
Build simple routines
Routines reduce the number of decisions you need to make. Keep key items such as keys and wallet in one place and use a consistent morning and evening routine.
Plan and prioritise
- Use a planner or phone app with reminders.
- Break tasks into steps of 15 to 25 minutes.
- Pick up to three priorities each day.
- Use timers to stay on track.
Reduce distractions
Silence notifications, work in a tidy space and consider headphones. Body doubling, working alongside someone else, helps many people start tasks.
Look after the basics
Regular exercise, nutritious food and enough sleep make focus easier. Sleep problems are common, see our guide on ADHD, sleep and anxiety.
When to speak to a professional
If you think you may have ADHD, speak to your GP about assessment, as explained in our guide to adult ADHD assessment in the UK. Treatment decisions should always come from a qualified clinician. Call NHS 111 if unsure.
Frequently asked questions
Can I manage ADHD without a diagnosis?
These strategies can help anyone, but a diagnosis unlocks formal support and treatment.
What is body doubling?
Working in the presence of another person, in person or online, to help you start and stay on task.
Do apps help?
Many people find reminder and task apps useful. Keep your system simple.
Can workplaces help?
You may be able to request reasonable adjustments from your employer.
Related reading
This article is for general information only and is not a substitute for personal medical advice. If you are worried about your health, speak to your GP or pharmacist, or call NHS 111. In an emergency, call 999.
Contact Guardian Pharmacy
Address: 448 Kingsland Road, Dalston, London, E8 4AE, United Kingdom
Email: sales@guardianpharma.co.uk
Website: guardianpharma.co.uk