Getting ADHD Help at Home

Living with  Attention-Deficit/Hyperactivity Disorder or ADHD can be challenging at any age, especially when it comes to productivity at home. For those who work remotely or complete classes online, retaining focus is a priority. Here are some ways to get ADHD help while we’re working or learning from home.  

What Is ADHD? Who’s Affected?

Attention-Deficit/Hyperactivity Disorder is a complicated brain disorder that affects the parts of our brains that help us plan, focus, and manage tasks and projects. In the US, ADHD currently affects around 11% of children and nearly 5% of adults. Boys and men are thought to be almost twice as likely to be affected as girls and women but testing and differences in expression may be leaving many women and girls behind in terms of diagnosis.

Symptoms may include poor impulse control, poor time management, hyperactivity, a lack of focus (or, in some cases, hyperfocus) and difficulty planning and scheduling. ADHD doesn’t go away with age, but some adults will learn coping mechanisms that will reduce the symptoms significantly. Some of those coping mechanisms are discussed below to help everyone who is struggling.

ADHD Coping Hacks: Make a Visual Checklist

For children and adults who have Attention-Deficit/Hyperactivity Disorder or ADHD, paying attention and maintaining focus can be challenging.  To simplify tasks, it may help to create a visual checklist. This schedule breaks down all the tasks we need to complete by a certain time each day (using images instead of words can also be helpful). Having this reference can allow those with ADHD to ground themselves more easily.  

ADHD Coping Hacks: Create a Consistent Routine

Keep healthy foods at hand. This strategy can help curb some symptoms and might make it easier to focus. Getting into a routine each day so that the school or workday starts and ends at specific times and certain tasks occur at specific times can help us stay on task. 

Using a phone or timer to set reminders can keep thought processes on track. Programs like the Pomodoro Technique can also help make focusing a priority by limiting the amount of time a person has to complete the task at hand. 

ADHD Coping Hacks: Do More Appealing Tasks First

For those who really struggle to get work done, this may be a way to generate some motivation. Try tackling the easy or fun tasks first. I know, this seems like the opposite of what we've been taught. But delaying the gratification can increase boredom and doom focus. Put the fun stuff at the top of the to-do list to generate serotonin and dopamine early. Sometimes that's enough to help us get going. Fun and success can get the juices flowing and boost mental energy and chemical balance. This tactic may make the more challenging tasks on the list easier to tackle. 

ADHD Coping Hacks: Create Movement Breaks

Exercise may help with ADHD symptoms, especially for adults with a racing mind or extra energy. If sitting down at the desk to write or complete a project is not feasible due to excess energy, burn it off by going for a walk or lifting weights, or whatever works for you. Exercise can, for some people, relax the mind and body a bit and make the workday easier to tackle. 

Likewise, those on the low-energy end of the spectrum may feel as though exercise helps them focus by waking them up and generating those beautiful feel-good chemicals, serotonin and dopamine.

For some people, dealing with ADHD isn’t made any easier by being stuck at home. In fact, it can be more challenging than being in the office or classroom. Though for others, being at home helps limit distractions and increases comfort so focusing is even easier. While managing ADHD properly starts with talking to a healthcare provider, these tips may help. Don't forget, we should also reward ourselves for productivity to boost morale whenever possible. There are fantastic resources out there for people like us — so getting friends who share these traits and finding resources and camaraderie can also help. At least then we have someone to ask for tips.

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