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Step 1
See your doctor to rule out other conditions, and find out about both counseling and medication options.
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Step 2
Educate yourself about ADHD by reading books and talking to healthcare professionals.
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Step 3
Join a support group, either online or in your community. You can learn from others with ADHD about how to manage your condition, as well as how to vent and share your feelings in a positive way.
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Step 4
Plan for "down time" in your everday life. People with adult ADHD need more time to recharge than individuals who don't have the disorder.
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Step 5
Find an outlet for excess energy. Work on a hobby and exercise regularly. Exercise channels excess energy, stimulates hormonal and neurochemical systems, and calms the body. Meditation and yoga may also help.
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Step 6
Find someone to help you with day-to-day business matters and organizing tasks.
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Step 7
Break down tasks into smaller parts. Assign and prioritize deadlines, then focus on doing one thing at a time.
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Step 8
Keep healthy foods on hand at all times, and plan all your meals.
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Step 9
Use short lists, calendars and visual reminders to help you get through errands and appointments. Get in the habit of looking at the list at various times throughout the day.
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Step 10
Control impulsive behavior. Count to 20 before interrupting, saying something inappropriate, or acting out.
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Step 11
Recognize that ADHD is not a character flaw but a condition that can be dealt with and overcome.
