Living with or caring for someone with ADHD (attention deficit hyperactivity disorder) can be challenging. This chronic condition affects millions of people across the world, causing a range of problems such as difficulty sustaining attention, hyperactivity, impulsive behavior, extreme procrastination, trouble meeting deadlines, low self-esteem, etc. Learning strategies to live with ADHD is an essential part of managing the condition better. This article enlists eight tips to help manage ADHD.

1. Plan the day
Planning the day and setting the routine can help people with ADHD cope better with daily life. For instance, parents caring for their children with ADHD can break the day into smaller steps, such as taking a shower, getting dressed, having breakfast, leaving for school, etc.

2. Set clear boundaries
This can be an important tool in the arsenal of parents caring for young ones with ADHD. Setting clear boundaries, establishing consequences, and reinforcing positive behavior with immediate praise or rewards can help children with ADHD manage their responses better and think about how they act.

3. Engage in exercise
Regular physical activity like taking a walk, playing a sport, or going to the gym can be beneficial for people with ADHD. It can help them burn excess energy and improve their sleep quality. However, one must time this well and avoid strenuous activities around bedtime. One should consult a healthcare professional to determine the appropriate amount of activity one should be getting based on age, health, and other factors.

4. Stick to a bedtime routine
Create a bedtime routine and stick to it. Go to bed and wake up at the same time each day. Avoid engaging in over-stimulating activities before bed. Instead, set up a wind-down period that may involve activities like brushing, bathing, and light reading.

5. Set up a paperwork system
For adults, an endless stream of paperwork can add to the stress of coping with ADHD. Avoid this by setting up a paperwork sorting system. This may involve setting a few minutes aside to deal with mail on a daily basis, going paperless by opting in for electronic statements and bills or using dividers and separate file folders (along with labels and color codes) to sort all documents.

6. Use timers
Set up limited time slots to get tasks done. Use an alarm system to notify when the time is up. If one is invested in a longer task, set up multiple alarms to help keep track of time and productivity.

7. Work on prioritizing
ADHD may cause issues with impulse control, making it difficult to prioritize tasks. Work on this by ordering one’s priorities – decide what is most important and begin with that. Next, break down larger projects into small, manageable tasks and use a timer to stay on track.

8. Learn to say no
Lastly, one must also learn the importance of saying no. As a result of impulses, those with ADHD may often find themselves stuck with a jam-packed schedule. This can feel overwhelming. Maintain a diary of one’s schedule, and always check it before taking on something new. Learning to say no to certain commitments can help one cope better with ADHD and allow one to enjoy a more connected life.