Do you procrastinate from time to time? (Are you thinking, “well that was an understatement”) How often are you losing your keys or phone? Do you just feel disorganized and like you keep forgetting things? If it is hard to focus at school/work and at home you may have Attention Deficit Hyperactivity Disorder (ADHD or ADD.)
People with ADHD often ask me,
“What can I do to help me focus?”
“Are there any non-medication options?”
“Do you have any self-help tips?”
In addition to taking prescribed medications, such as stimulants, you may incorporate my favorite 4 self-help techniques to improve your ADHD:
1. Get Organized
The first step in getting organized is to start your daily routine with structure. Plan out your entire day by entering everything into your calendar.
Remember in elementary school when the bell rang at 8am and you started your first class? Then several hours later a bell rang and it was the beloved recess. The same can apply to your adult life. Set alarms, reminders, or notifications to keep you on schedule. Then just like recess, make sure to take a break.
The next step in getting organized is to prioritize. Try making “To Do” lists. Consider ranking to do lists by level of importance and urgency. For example, you could create the following 4 quadrants:

Find what works for you!
2. Time Management
Time management is important when trying to cope with ADHD. Set a timeline with due dates, then take things one at a time. Break down larger projects into smaller more manageable ones and try to stay on track.
Some people find it helpful to use a timer. Allow yourself enough time to complete your projects. A good strategy is to allot an extra 20 extra minutes more than you think you need.
Plan to be early. You may have heard the saying, “If you’re not early, you’re late.” Set appointments in your calendar well before the actual time. Double check briefly to make sure you have everything you need, then head out.
3. Create Space.
Your next strategy is to “create space” for a clean working environment. Think, “A cluttered desk is a cluttered mind.” Clean up messes by throwing things away that you do not need or store distracting items elsewhere. Use well labeled file folders for paper or create descriptive folders on your computer desktop.
Work in a clean area at home or in an empty office, conference room, lecture hall, or less crowded coffee shop. Consider noise-cancelling headphones or a sound machine. If you can, try facing your desk towards a wall, not the TV (sorry all you streaming networks.)
Finally, when at home, designate specific areas for your valuables. Your phone, wallet, and keys should have their own home inside your home. Put these items in the same spot every day. You may consider a tray or shelf or hook near the door. If you are still losing things, and want to get fancier, look for tracker tags.
4. Deal With It Now.
The last strategy in ADHD self-help is to deal with it now. Your new mantra can be “deal with it now.” Don’t procrastinate. Return important texts, emails, or phone calls the same day. Try to minimize distractions by letting others know you need to concentrate. Consider silencing notifications until you have time that day to work on returning those (seemingly never-ending) incoming messages.
You may need to learn to “say no” and check your schedule before committing to something new.
In conclusion, if you struggle with poor concentration, forgetting things, losing things, procrastinating, and disorganization, you may have ADHD.
You may benefit from stimulant medications however; my favorite 4 techniques can also help. Let’s get organized, manage your time, create space, and follow your new mantra, “Deal with it now!”
If you found this blog helpful for ADHD self-help tips, contact the staff at Brightland Health. They can schedule you an appointment with a psychiatrist or a therapist today.