ADHD Challenges

Most of my clients have ADHD or ADHD like behaviors.

People with ADHD have challenges that can significantly impact their daily lives. However, when they can identify these challenges and understand them, they can develop some effective coping strategies.

Some ADHD-related challenges:

·        Time blindness

time blindness is when the person struggles to perceive, estimate, and plan on how to use their time – minutes can feel like seconds or hours- this is a neurological difference on how the brain processes time – people with ADHD live in now and not now

·        Working memory challenges

working memory is a cognitive function that allows people to hold on to and use information- tasks that require multi-step directions are particularly challenging – remembering where you put your keys or when your doctor appoint is also falls under this challenge

·        Distractibility

“Squirrel!”- or a sudden noise – not having the filters to block out distractions – you might be distracted by a random thought that popped into your head

·        Impulsivity  

impulsivity may show up verbally, behaviorally, emotionally, or physically –you may interrupt or blurt out or make a quick decision without thinking out possible consequences

·        Decision fatigue

everyone faces this at times but when you have ADHD your executive function resources deplete faster – you can think of so many options – you have difficulty prioritizing – you keep looking for even more options

·        Difficulty with follow through

follow through is an executive function skill – it actually requires several executive functioning skills to work together – all of the previous challenges come into play and any one of them not working can mess up follow through

How does this look in real life:

·        Time blindness

You are late for appointments/work, have missed deadlines, make last minute purchases, miss social events, you work overtime to get a day’s work done

·        Working memory challenges

You forget where you put things, forget appointments, buy items you already have, let food expire in your refrigerator, pay late fees because you forgot to pay a bill

·        Distractibility

This is often going down “rabbit holes” when working on a project, starting one project and then working on another project because you saw something else that needed doing, not closing the loop on tasks like putting away groceries or doing laundry

·        Impulsivity

You blurt out and interrupt, you buy items on a whim, commit to doing something when you are already overworked

·        Decision fatigue

You put off decisions because you can’t decide what is the best way to do something, you eat the same food over and over because you’re too exhausted to make a new decision, it’s trying on various outfits because you can’t decide what to wear

·        Difficulty with follow-through

You have unfinished projects, missed deadlines, and practice procrastination

Once you recognize what ADHD challenges are most impacting your life, then you can develop some coping strategies.

Some ADHD coping strategies:

·        Time blindness

break tasks down into small easy to finish tasks, set up one calendar and refer to it at least twice a day, set timers and alarms for important transitions (i.e. not when you have to leave but 10 – 15 minutes before you have to leave), establish routines, time tasks to develop a better understanding of how long it takes to do them

·        Working memory challenges

find tools that work for you (calendars, planners, lists, timers), develop routines and mindfully follow them, self-talk (“I am putting my keys in my purse”, “I am putting my purse on the shelf”) to lock into your brain what you are doing

·        Distractibility

work in small increments and take planned breaks but time the breaks to get back to your task on hand, if some ideas keep running through your brain, take a timed break and do a brain dump, then put your list aside to work on later, find a setting that works best for you, use a body double to help you stay on task, set a timer and try to beat the clock,

·        Impulsivity

reduce triggers (i.e. unsubscribe to marketing emails, don’t have credit card on file so that you only need to click on it to buy), write out a draft for responding to an email and set it aside for a while before typing it out and sending it, work on pausing and breathing before talking

·        Decision fatigue

make important decisions early in the day or when you are fresh, set in place daily routines to reduce daily everyday decisions, accept “good enough” and let perfection go, delegate when possible, take a pause when you recognize that you are feeling fatigued, get enough sleep

·         Difficulty with follow-through

break tasks into small specific steps and celebrate each completion, schedule times on your calendar to work on the project, use a timer, visualize the end product and how you will feel when it is complete.

Recognizing the challenges of ADHD is the first step in managing them. Being aware that you are dealing with a neurological condition and that you are not lazy, stupid, or weak helps you stay positive and work on strategies.

With self-awareness and choosing the best coping strategies, you can adapt and meet challenges successfully. Having a good support system is also very important.

If you are struggling with ADHD challenges and want some direction on discovering strategies that work for you, join Diane and me for our monthly class on the topic Understanding the ADHD Tax on August 14.

Jonda S. Beattie, Professional Organizer owner of Time Space Organization, and co-owner of Release, Repurpose, Reorganize. She is based in the Metro-Atlanta area. As presenter, award-winning author, as well as a retired special education teacher she uses her listening skills, problem solving skills, knowledge of different learning techniques, ADHD specialty, and paper management skills to help clients.