What are ADHD Coping Skills?
There are so many different ways that ADHD is expressed that I will address below, starting with the three main types. ADHD is also based on a spectrum, so there are mild, moderate, and severe cases. Regardless of the severity and type of ADHD, my intention is to help those who struggle with reaching out for help (not officially diagnosed) due to personal reasons or want to try their best on their own before seeking professional help.
By: Eunice Ahn
What is ADHD? ADHD stands for Attention-Deficit/Hyperactivity Disorder. Symptoms include inattention (inability to keep focus), hyperactivity (excess movement), and impulsivity (actions at the moment without thinking). The three types of ADHD are predominantly inattentive presentation, predominantly hyperactive/impulsive presentation, and combined presentation. ADHD is known to impact individuals in many aspects of one's life, including but not limited to academic and professional achievements, personal relationships, and daily functioning.
Hyperactivity/Impulsive Type and Coping Skills
According to the American Psychiatric Association, hyperactivity is excess movement such as fidgeting, excessive energy, or being talkative. As for impulsive urges, individuals with ADHD may have difficulty stopping themselves from taking risks or blurting out thoughts. Impulsiveness can also include making rash decisions or conclusions from a bit of information in a conversation and/or having rapidly changing emotions. To be diagnosed with this type of ADHD according to the DSM-5 criteria, one must frequently have at least six (or five if older than 17 years old) of the symptoms listed below for at least six months:
fidgets with or taps hands and feet (squirming in your seat)
not able to stay seated (in the classroom, workplace)
runs about or climbs when inappropriate, limited to feeling restless for adolescents and adults
unable to do leisure activities quietly
always "on the go," as if driven by a motor
talks too much
blurts out answers before a person is done talking (ex: finishing other people's sentences or can't wait to speak in a conversation)
difficulty waiting in line for one's turn
interrupts or intrudes upon others (ex: cutting into conversations, using other people's things without permission, taking over what someone else is doing)
In essence, hyperactivity is when your body is unable to stop moving, even in instances where it is better to stay still. Hence, in order to make one stop moving, individuals will often force themselves to fight the urge to move; however, it may actually be better to let oneself find ways to activate the body and help the brain feel calmer. Some ways to relieve this feeling of movement without intruding too much on others or being distracting is shaking your leg(s) while sitting; playing with fidget/stress/anxiety toys; doodling or writing on paper or technology; finding an area to move, pace, or switch from foot to foot; chewing gum; and etc.
Some tips to make it easier to manage impulsive urges or actions is:
having a notebook and pen (or notes app) to write down impulsive thoughts, emotions, and ideas as they come
taking deep breaths and learning to pause as you ponder, "how will this choice or action impact others or myself?" and processing possible consequences
noticing when you have an impulsive urge, noting it, and then reflecting on what triggers your impulsive urges (ex: being around a certain group of friends)
practice counting from 1-10 so that you don't say or do something when you are feeling upset (ex: sending an aggressive text when you are upset)
stop when you recognize an impulsive urge, think about if you really want to act upon the urge, and "regulate" your state by redirecting your attention to something completely different
The Inattentive Type and Coping Strategies
The inattentive type of ADHD refers to difficulty staying on task, focusing, and organizing. For diagnosis, at least six symptoms must be met (five for individuals over 17 years old), frequently occurring for at least six months:
not pay close attention to details or make careless mistakes in school or job tasks
problems staying focused on tasks or activities (ex: during lectures, conversations, or long reading)
does not seem to listen when spoken to (ex: mind seems to be wandering elsewhere)
does not follow through on instructions and doesn't complete schoolwork, chores, or job tasks (starts them but loses interest)
problems organizing tasks (ex: struggle with time management, miss deadlines)
avoid or dislike tasks that require long periods of mental effort
easily lose items required for daily life tasks (ex: glasses, keys, wallet)
easily distracted
forgets daily tasks (ex: daily chores, running errands)
Some possibly helpful coping skills for difficulty focusing may be:
Have those around you call your name before saying something important so that your attention is directed to the conversation
set timers on your phone to have stopping points in your day to help you refocus your attention on the tasks on hand and what needs to be done
take short exercise breaks during long tasks to give your brain a break and help redirect your focus
reward yourself when meeting certain goals with something that motivates you
work alongside others who may motivate you to stay focused
listen to "mindful" music- soothing background music, as music with harsh, constantly changing sounds may be too distracting
practice yoga or meditation
As for possible coping skills for disorganization that may be helpful are :
creating a logical place for each thing you use and always putting that certain item in that place
performing certain tasks in the same area so that our brain develops a habit of linking a task to a location
removing visual distractions from your sight
when trying to remember to take something with you, leave the item in plain sight or your car
write a to-do list and put it in a random order so that when you are ready to tackle tasks, you can decide the most efficient order at that time
color-code your calendar (maybe by prioritizing what is most important) to organize your day or week
ask someone good at time management to help you- set realistic workloads with them
set alarms to remind toy about certain tasks or appointments you would otherwise forget or procrastinate doing/getting ready for
To briefly mention, combined presentation is a type of ADHD where you meet both criteria for inattentive and hyperactive/impulsive types. In that case, I recommend implementing coping strategies from both sections mentioned above, as you believe is helpful.
More General Tips to Cope with ADHD
DON'T be too harsh on yourself! It is easy to get carried away with being perfect about set times for certain tasks or getting certain things done in the day; however, the standards you set for yourself may be too unrealistic.
Try picking a time in your day to sit down and think about tasks, plan your schedule, and celebrate accomplishments.
Every night list everything you would like to get done the next day and check off tasks as you finish them throughout the day
If a task feels overwhelming, break it up into smaller parts and focus on one part at a time.
When doing long tasks, set up a timer for a specific amount of time and take breaks once the time runs out.
Research shows that mindfulness meditation may help with managing time and better coping with thoughts and emotions.
Deep breathing exercises to possibly help with improving memory and attention and help support self-control
Research shows that not getting enough sleep leads to daytime fatigue and worsening of symptoms, so make sure to have a good sleeping schedule.
Incorporate exercise into your daily routine because research shows that even the smallest bit of regular exercise can help boost motivation, improve memory, and lower impulsiveness.
Check-in with yourself- make sure you are fed and hydrated
Try keeping an affirmation journal where you write out positive statements to build self-esteem
Keep promises to yourself- they can be small! The idea is to build confidence in yourself and your abilities.
DON'T FORGET! You are not alone in this journey, and your worth is not defined by your productivity! Be gentle and understanding towards yourself when goals are not met. Share this blog with someone who could find it helpful. We also encourage you to sign up for free weekly tips, tools, and strategies. Schedule a free consultation by clicking the link below if you need additional support.
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