How to Cope With ADD as an Adult

Though attention-deficit disorder (ADD) is typically associated with children, more and more adults are being diagnosed with it. It is not uncommon for ADD to be misdiagnosed as depression or even bipolar disorder. However, it is important to get the proper diagnosis in order to shape your treatment plan appropriately. There is no "cure" for adult ADD, but there are several ways to effectively cope with it.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Licensed counselor or psychiatrist
• Paper and pencil
• Daily planner
• Organizational tools

1. Visit a licensed professional counselor and/or psychiatrist to determine whether you have adult ADD.

2. Discuss treatment options with your healthcare professional(s). A combination of medication and behavior modification is typically found to be the most effective.

3. Read up on ADD and ADHD. See "Resources" for links to helpful websites. Search publications offered online or through your local library. Check out books that offer helpful information and advice.

4. Join an ADD or ADHD support group. Ask your counselor or psychologist for recommendations, talk to friends, visit websites such as CHADD.

5. Set reasonable goals and deadlines for yourself. Plan out in writing how you will meet these goals. Review your plans to make sure they are doable.

6. Break large tasks into smaller, more manageable pieces. For example, rather than focusing on cleaning the whole house, focus on cleaning just the bathroom.

7. Strengthen your organizational skills. Keep a daily planner where you can record short- and long-term goals. Make daily "To Do" lists for work and for home and post them in visible locations. Purchase a filing cabinet or other device to help you file mail and documents according to importance.

8. Stay calm and try not to get overwhelmed. Consider participating in activities such as yoga and meditation to practice staying calm, centered and focused.

Tips & Warnings

• Don't be frustrated or discouraged with yourself. Coping with ADD can take some work, but it is important to stay positive and supportive of yourself.
• If you are comfortable doing so, share your diagnosis and information about ADD with family and close friends. They can provide a useful support network and help you stay on track with treatment.
• Though there is no "cure" for ADD and ADHD, by working with a healthcare professional and yourself, you can devise an effective treatment plan to help you lead a happy, healthy and productive lifestyle.
• Pay attention to your environment and habits. There may be "triggers" you can easily remove yourself from or change. Studies show even diet may be a contributing factor.
• ADD and ADHD are very similar to other disorders such as depression, anxiety and even medical conditions like hypothyroidism. Be sure to get adequate evaluation so the proper disorder is diagnosed.
• If your current treatment plan isn't working for you, change may be necessary. Address concerns with your healthcare provider.

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Resources

• Visit the Attention Deficit Disorder Association website.
• The ADD Center, including information specially for adults.