Here are 6 strategies to cope with inattentive ADHD in adults

A Quick Guide

ADHD treatment involves a combination of medication and non-medication strategies. Non-medication strategies include organization, time management, minimizing distractions, stress management, maintaining healthy sleep patterns, and respecting personal limits. These strategies aim to improve focus, reduce symptoms, and enhance overall well-being for individuals with ADHD.

How is ADHD often treated?

Medication is frequently associated with ADHD treatment. But it’s crucial to realize that not everyone responds well to ADHD medication, and even then, it won’t address all of your problems or get rid of your symptoms entirely. While some people significantly improve, others get little to no benefit. Additionally, the adverse effects differ from individual to individual, and, for some, they greatly exceed the advantages. Medication is not the only kind of treatment. Treatment might be any activity you do to control your symptoms. And even while you might want to seek out expert assistance along the route, in the end, you are in charge. You can start doing a lot of things to improve yourself right away. Here we have 6 strategies that you can use to cope with inattentive type ADHD in adults.

Coping strategies for inattentive ADHD in adults

1. Get more organized

Organization is likely the biggest issue faced by adults with ADHD because of their inattentiveness and distractibility. If you have ADHD, you can feel intimidated by the thought of organizing your house or workplace. You can, however, learn to organize your chores systematically and divide larger tasks into smaller steps. Moreover, you can maintain organization and control clutter by putting in place routines and making use of tools like daily planners and reminders. You can create order and clean habits, then maintain them. Beginning with categorizing your possessions and selecting which are important and which may be stored or thrown away will help you organize a room, home, or office. You can start better organizing by:  

• Creating space
• Dealing with it now
• Using a calendar app or day planner
• Using lists

2. Time Management

Time management issues are a common side effect of ADHD. Frequently losing track of time, missing deadlines, putting off activities, underestimating how much time they will take, or completing things out of order are all common. Many adults with ADHD may “hyperfocus” for so long on one task that nothing else gets done. You may feel helpless and frustrated as a result of these challenges, which may also irritate other people. But there are ways to help you manage your time more effectively. Some time management and prioritization tips and strategies you can use for inattentive type ADHD in adults are:

• Avoid getting sidetracked, do that one thing only
• Choose which task to tackle first
• Do one task at a time
• Give yourself a bit more time than strictly necessary for a task
• Plan things a bit early for instance set an alarm a few minutes earlier than an appointment
• Set a timer by allotting yourself a limited amount of time for a task
• Use a wristwatch or other visible clock to keep track of the time

Learn more about effective time management strategies for the ADHD brain.

3. Minimize Distractions

Minimizing distractions can help you maintain your focus for longer periods of time if you have personal or professional tasks that call for a greater level of concentration. Your living environment should be decluttered and made simpler to reduce distractions and increase attention. Finish current work before beginning new ones to increase concentration. Avoid overscheduling and acquire the ability to refuse additional responsibilities. By declining unnecessary jobs, you free up time and energy to accept important ones. For adults with ADHD, distractions at the workplace are a frequent difficulty. Be truthful with yourself about what your main sources of distraction are, then follow the tips below to stop them:

• Adjust your work schedule to when it’s quieter
• Disable notifications
• Listen to instrumental music or white noise
• Maintain a clean desk
• Select a peaceful spot

4. Stress Management and boosting mood

Because of the impulsivity and disorganization that frequently accompany ADHD, you may experience sleep irregularities, a poor diet, or the negative effects of insufficient exercise all of which can cause additional stress, depressive symptoms, and a sense of being out of control. The only approach to break this cycle is to take control of your daily routines and establish new, healthy ones.

You can maintain your emotional control, reduce mood fluctuations, and combat any signs of anxiety and depression by eating well, getting enough sleep, and exercising frequently. Regular routines can make your life feel more manageable, while healthier behaviors can lessen the symptoms of ADHD. Some things you can try for stress management are

• Eat healthily 
• Maintain a good sleep hygiene
• Practice mindfulness
• Spend time outdoors
• Try other types of relaxing exercises like yoga, tai chi or mindful walking, etc.
• Try to work out every day

5. Getting the right amount of sleep

Adults with ADHD frequently experience sleep issues. The most typical issues are as follows:

• You have difficulty falling asleep at night, frequently because your mind is racing.
• Restless sleep: You might roll around in bed all night, rip off the blankets, and wake up at the slightest disturbance.
• Getting out of bed in the morning: It can be a daily problem. You can miss several alarms and feel drowsy and cranky for hours after waking up.

Establishing a regular sleep schedule is crucial since irregular sleep makes ADHD symptoms worse. Your attention span, level of focus, and mood can all be significantly improved by getting better sleep. Here are some suggestions on how to sleep better.

• Avoid caffeine in the afternoon or think about quitting altogether.
• Consult your doctor about using a lesser dose or taking your medication earlier in the day if it is keeping you awake at night.
• Keep technology away from your bedroom and ensure that it is entirely dark.
• Schedule a peaceful period of time before bed. A minimum of an hour before going to bed, try and turn off all devices (TV, computer, smartphone, etc.).
• Set a bedtime and adhere to it, and even if you’re exhausted, wake up at the same time every day.

To know more sleep solutions for ADHD, check out our other article: How To Put The ADHD Brain To Sleep? 7 Easy Sleep Solutions.

6. Respect your limits

You’re not alone if you begin each day with a positive outlook on how much work or exercise you can fit into the day. Many people overcommit themselves by accepting more responsibilities than they can manage or underestimating the time required to complete those activities. Nothing puts you under more pressure than pushing yourself past your limits every day. Failing your commitments, whether they were made to your work, your family, your friends, or even to yourself, can dampen your spirits and make you feel even more disorganized than usual.

Recognizing your limits and the need to remove chores from your plate is an important part of learning how to cope with ADHD.

We hope you found this article useful in learning more about some strategies you can use with inattentive type ADHD in adults. 

Learn more about Is It Really Zoning Out Or Dissociation With ADHD?